7-day meal-prep menu for skinny women who want healthy weight gain

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So, you’ve probably heard a thousand tips on how to lose weight, but what about the other side of the story? What if you’re someone who’s naturally skinny, trying to gain weight in a way that actually feels good for your body? If that’s you, you’re not alone.

Gaining weight, the healthy way, can be surprisingly tricky. It’s not just about stuffing yourself with fast food or eating late at night. Sure, you’ll put on weight that way… but most of it will likely go to places you don’t want, and it won’t make you feel stronger or more energized. What your body really needs is a proper plan, a balanced, nutrient-dense meal prep routine that supports muscle gain and helps you build curves without compromising your health.

Healthy weight gain isn’t just about food. It’s also about moving your body in the right way, like doing strength training, pilates, or resistance workouts a few times a week. That’s how you tell your body, “Hey, we’re building something here,” instead of just storing fat. 

In this article, we will walk you through a simple, 7-day meal prep menu specifically designed for skinny women who want to gain weight the healthy, sustainable way. The meals are easy to prepare, rich in calories and nutrients, and won’t make you feel like you’re force-feeding yourself. Whether you’re doing this to feel stronger, build curves, or support your workouts, this article got you covered.

What healthy weight gain really means

Healthy weight gain is about adding the right kind of weight, mainly lean muscle and just enough body fat to support your hormones, energy, and strength. The goal isn’t to feel sluggish or bloated. It’s to feel stronger, more energized, and more in tune with your body.

That means eating meals packed with nutrients, whole grains, healthy fats, quality proteins, and fruits and veggies, not just empty calories. Your body needs a calorie surplus, yes, but it also needs the building blocks to create muscle, balance hormones, and boost your metabolism.

If you skip movement altogether, most of the weight you gain will be stored as fat. That’s why pairing your meals with strength-based workouts, like weightlifting, resistance training, or even reformer Pilates, is essential. These types of exercises tell your body to build muscle instead of storing excess energy. It also helps shape your body in a way that looks and feels more intentional.

Even if you’ve never stepped foot in a gym before, that’s okay. You don’t have to go hard from day one. Start slow, just 2 or 3 sessions a week, and build from there.

So yes, healthy weight gain takes effort, but it’s not complicated. With the right balance of food, movement, and consistency, you’ll start to see the kind of changes that feel good, not just look good.

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Grocery list essentials

Before you dive into your meal prep, let’s get your kitchen stocked with the right ingredients. This list is designed to keep things simple, budget-friendly, and focused on foods that are calorie-dense and nutrient-rich, perfect for healthy weight gain.

Here’s what to grab at the store, broken down by category:

Proteins

These are the building blocks for muscle growth and should be included in every main meal.

• Chicken breast or thigh
• Eggs (don’t skip the yolk—great source of healthy fat)
• Greek yogurt (full-fat)
• Salmon or tuna
• Tofu or tempeh
• Minced beef or lean cuts of red meat
• Protein powder (whey or plant-based, depending on your preference)

Carbs

Carbohydrates are your body’s main energy source, and they help you stay in a calorie surplus.

• White or brown rice
• Rolled oats
• Whole wheat bread or wraps
• Sweet potatoes
• Pasta (regular or whole grain)
• Quinoa or couscous
• Bananas (super calorie-friendly and easy to pair with nut butter)

Healthy fats

Don’t fear fats, your body needs them for hormone balance and long-lasting energy.

• Avocados
• Olive oil or coconut oil
• Natural peanut butter or almond butter
• Chia seeds or flaxseeds
• Mixed nuts (almonds, cashews, walnuts)

Fruits & veggies

These add fiber, vitamins, and minerals, keeping your digestion healthy and meals balanced.

• Spinach or kale (easy to sauté or blend into smoothies)
• Broccoli, carrots, zucchini (great for roasting in bulk)
• Apples, berries, or oranges (for snacks or breakfast add-ons)
• Frozen mixed veggies (convenient for stir-fries or bowls)

Extras & snacks

These are handy for in-between meals or when you need a quick calorie boost.

• Full-cream milk or soy milk
• Granola bars (look for ones with nuts and seeds)
• Dark chocolate
• Hummus
• Dates or dried fruits

Tip: Don’t feel like you need everything on this list at once. Start with a few core ingredients and build from there. The goal is to create simple, repeatable meals that make it easier to stay in a calorie surplus

Having these essentials on hand will save you time during the week and help you stay consistent with both your eating and your training.

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7-day meal plan breakdown

This 7-day meal plan is crafted to help you gradually increase your calorie intake in a clean, balanced way. Each day follows the same structure: 3 main meals and 2 snacks, with plenty of flexibility to swap items based on your taste or schedule.

All meals are built using whole, easy-to-prep ingredients you can batch-cook ahead of time. Most can be reheated or assembled in minutes. We’ve also included optional

workout suggestions. Let’s break it down.

Day 1

Breakfast: Overnight oats with full-fat milk, chia seeds, banana, and peanut butter

Snack #1: Greek yogurt with granola and almonds

Lunch: Chicken rice bowl with sautéed spinach and avocado

Snack #2: Protein smoothie with oats, milk, and frozen berries

Dinner: Baked salmon with sweet potatoes and steamed broccoli

Optional workout: Light resistance training (legs or full body)

Day 2

Breakfast: Scrambled eggs with whole wheat toast and grilled tomato

Snack #1: Dates with peanut butter

Lunch: Stir-fried tofu with brown rice and mixed veggies

Snack #2: Boiled egg + banana

Dinner: Ground beef pasta with olive oil and roasted carrots

Optional workout: Rest or walk/stretch

Day 3

Breakfast: Oatmeal with soy milk, raisins, and flaxseeds

Snack #1: Granola bar + milk

Lunch: Grilled chicken wrap with hummus and side of fruit

Snack #2: Protein shake with peanut butter

Dinner: Quinoa bowl with roasted veggies and feta cheese

Optional workout: Upper body or reformer Pilates

Day 4

Breakfast: Greek yogurt parfait with oats, chia seeds, and sliced apples

Snack #1: Avocado toast on whole wheat bread

Lunch: Tuna salad sandwich with hard-boiled egg on the side

Snack #2: Trail mix with dried fruit and nuts

Dinner: Chicken curry with white rice and cucumber salad

Optional workout: Lower body strength or yoga

Day 5

Breakfast: Pancakes with nut butter and sliced banana

Snack #1: Smoothie with oats, milk, spinach, and protein powder

Lunch: Pasta with grilled chicken and mixed greens

Snack #2: Greek yogurt + a handful of granola

Dinner: Grilled tempeh with mashed potatoes and roasted vegetables

Optional workout: Rest

Day 6

Breakfast: French toast with berries and maple syrup

Snack #1: Boiled eggs + whole grain crackers

Lunch: Rice bowl with beef strips, avocado, and grilled bell peppers

Snack #2: Peanut butter smoothie

Dinner: Stir-fried tofu with noodles and bok choy

Optional workout: Circuit training or fitness class

Day 7

Breakfast: Smoothie bowl with oats, almond butter, and banana

Snack #1: Full-fat milk + energy bar

Lunch: Chicken and veggie fried rice

Snack #2: Cheese cubes with crackers

Dinner: Baked salmon with quinoa and roasted sweet potatoes

Optional workout: Light cardio or complete rest

This plan is flexible, feel free to swap ingredients or repeat meals you love. What matters most is that you're eating consistently, getting enough calories, and fueling your body for growth and strength. Combine this with structured movement, and you’ll be well on your way to reaching your weight gain goal.

Meal prep tips

Meal prep doesn’t have to be overwhelming or take your entire Sunday. In fact, the key to sticking with it long term is keeping things simple, repeatable, and realistic for your schedule.

Start by choosing 2 to 3 proteins (like chicken, tofu, or eggs), 2 carb sources (such as rice and sweet potatoes), and a mix of roasted or steamed vegetables. Cook these in bulk and store them in separate containers. This way, you can mix and match throughout the week without eating the exact same thing every day.

Make your snacks grab-and-go. Portion out trail mix, cut up fruit, prep your smoothies in freezer bags, or keep Greek yogurt cups on hand. The easier it is to eat consistently, the more likely you’ll stick to the plan, and that’s what makes a real difference when you’re trying to gain healthy weight.

Another tip: invest in reliable food containers. Use airtight containers for fridge storage and freezer-safe ones for long-term options. Label them with the day or meal type if that helps you stay organized. When you’re hungry after a workout or on a busy workday, being able to reheat something in two minutes is a game changer.

Cheers,

Friska 🐨

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