7 Day Healthy Weight Gain Meal Plan (For Women)

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If you’ve ever picked up a Cosmo magazine you know the importance of knowing your body shape to find the perfect date night outfit.

But did you know that there are different body types?

Not body shapes, but body types.

Knowing which type you are can help you decide which fitness and nutritional regimen would be best for you and your specific goals.

The three basic body types are Ectomorph, Mesomorph and Endomorph.

And although it’s a common mindset to think “the more the better,” when it comes to fitness, not every body is the same.

female body types ectomorph

The Ectomorph Body Type

Categorized by small joints, lean muscles and long limbs, Ectomorphs tend to have smaller frames, fast metabolisms and small shoulders.

These body types tend to be your “magazine cover women.”

Stereotypical occupations that fall under this group tend to be ballerinas, models, basketball players and long-distance runners.

If you are classified in this category, you know that gaining weight can be a difficult feat.

Since your metabolism is great at processing carbs into energy, you burn calories quicker than other body types.

Many women with this body type complain that they are too flat-chested and lack body shaping curves.

Gaining muscle goes hand-in-hand with gaining weight, Ecto’s struggle with them both.

The reason being is that your fast-twitch fibers tend to be underdeveloped. These are the fibers responsible for increasing muscle mass and improving overall strength. [1]

In fact, it’s very common of those with this body type to be over-fat but underweight, also known as the term skinny fat.

For anyone looking to tone up and add shape to their body, they must increase overall muscle mass.

This is also how they earned the term “hard-gainers,” in the gym world.

Finding the Balance Between Cardio and Strength Training

Workout routines for Ecto’s should be short and intense, with the primary focus being on the larger muscle groups.

This means you will want to keep your cardio sessions minimal but ramp up your weight training.

By incorporating compound exercises, you can help with maximizing the release of growth hormones, leading to more muscle gain.

Compound exercises are movements that engage at least two different joints and stimulate various muscle groups.

Examples include the bench press, deadlifts, pull ups, squats and cable pulldowns.

When it comes to cardio, as mentioned, you will want to keep it to a minimum.

But this doesn’t mean your cardiovascular health is at risk.

By following a moderately paced cardio session 2 – 3x a week, you are doing more than enough to keep your heart healthy without being detrimental to your weight gaining goals.

Another substitution for traditional cardio would be high-intensity interval training (HIIT).

You could easily substitute your 30-minute moderate cardio for 15 minutes of HIIT.

If you are an ectomorph, you will benefit from weight training more than the other types since your bones and muscles tend to be naturally weaker than others.

To get the most out of your routines, you should take longer breaks between your exercises but keep the difficulty up during your sets.

Strength and endurance will improve as muscle mass develops.

What to Eat To Gain Healthy Weight

It’s obvious that good nutrition is vital for anyone trying to get healthy and build lean body mass, but it’s particularly significant for ectomorphs.

If you’re an informed ectomorph, you already know how essential it is to consume the correct number of calories.

“But you have to be sure the calories you’re consuming are QUALITY ones.”

Even though you don’t put on weight/fat easily, try your best to overlook the sugar-filled treats and simple carbs.

Choose more carbs that come from whole food sources and are rich in fiber.

Combining them with high-quality protein from natural sources like chicken, turkey and fish along with a variety of fruits and vegetables is a great guideline.

Make sure to also include calorie dense vegetables like avocados, sweet potatoes and beans.

High carb, moderate protein, moderate fat tends to be the recipe for success for Ectomorphs.

Yes, you read that correctly.

BUT, as mentioned earlier, this is not an approval to go binge-eat whatever your heart desires, in fact, it’s quite the opposite.

You want to make sure all the food you put into your body is adding nutritional value to your diet. Here are some hacks to gain healthy weight.

Eat frequent meals throughout the day

Aim for 5 – 7 meals spread out over the course of your day.

Don’t skip meals

Keep your metabolism revving and the fuel pumping. You should be eating every 2 – 3 hours.

Consume slow-digesting protein before bed

Catabolism (the process of muscle tissue breakdown) is very common for ectomorphs, especially overnight.

7-Day Weight Gain Meal Plan for Ectomorph’s

LET’S BREAK IT DOWN!

Monday

Weight Gain Meal Plan

Meal 1

Pro-Oatmeal bowl:

  • 2/3 Cup Oats (Cooked in Whole or Almond Milk)
  • Mixed With 1 Scoop Protein Powder
  • Topped With 1 Tbsp. of Almond Butter and 1 Sliced Banana
  • Optional: Sprinkle 1 Tbsp. of Honey

Meal 2

  • 3 Hard Boiled Eggs
  • 1 Whole Wheat Bagel

Meal 3

Pasta with Grilled Chicken:

  • 6 oz. Grilled Chicken Breast
  • 1 Tsp. EVOO
  • 1 Cup of Veggies (Tomato, Avocado, Peppers, Spinach, etc.)
  • 1 Cup Whole Wheat Pasta
  • 1 Tsp. Minced Garlic

Meal 4

  • 1 Cup Carrots
  • ½ Cup Hummus

Meal 5

Salmon, Rice + Veggie:

  • 4 oz. Grilled Salmon
  • ½ Cup Brown Rice
  • 1 Cup Mixed Greens Salad
  • 1 Tbsp. Vinaigrette

Meal 6

Nice-Cream Sundae:

  • 1 Serving Banana Ice Cream
  • 1 Large Ripe Banana, Frozen.

(Place into food processor and blend away until creamy)

  • 1 Tsp. Raw Cacao Nibs (May be blended into banana mixture)
  • 1 Tsp. Nut Butter, Unsalted (May be blended into banana mixture)
  • 1 Tbsp. Coconut Flakes, Unsweetened

Meal 7 (Before Bed)

Casein Protein Shake

TOTAL MACROS FOR MONDAY

Calories: 2021 | Fat: 59.3 | Carbs: 167.2 | Protein: 193.7


Tuesday

Meal 1

Eggs, Turkey Bacon + Grapefruit:

  • 3 Eggs, Scrambled or Lightly Fried (Using Coconut oil)
  • 3 Slices Turkey Bacon
  • 1 Large Grapefruit
  • 2 Piece Whole Grain or Ezekiel Toast

Meal 2

Cottage cheese with veggies + grapes:

  • ¾ Cup Cottage Cheese
  • 1 Cup Red Grapes
  • Cup of Baby Carrots

Meal 3

Turkey Pita Sandwich:

  • ½ Cup Avocado
  • 1 Whole Wheat Pita Bread
  • 1 Slice Low Fat Swiss Cheese
  • 3 Oz. Turkey Breast
  • Lettuce
  • Tomato
  • 1 Tsp. Mustard

Meal 4

Steak and Rice:

  • 8 oz. Sirloin Steak
  • 1 Cup Brown Rice
  • 1 Sweet Potato

Meal 5

Apple with Almond Butter:

  • 1 Tbs. Almond Butter
  • 1 Apple

Meal 6 (Before Bed)

Casein Protein Shake

TOTAL MACROS FOR TUESDAY

Calories: 2136 | Fat: 69.8 | Carbs: 169.6 | Protein: 191


Wednesday

Meal 1

Pro-Oatmeal:

  • 2/3 Cup Oats (Cooked in Whole or Almond Milk)
  • Mixed With 1 Scoop Protein Powder
  • Topped With 1 Tbsp. of Almond Butter and 1 Sliced Banana

Meal 2

Tuna Salad with Crackers:

  • 1 Can Tuna Fish, Drained
  • 1 Tsp. Apple Cider Vinegar
  • ½ Tsp. Mustard Powder
  • ½ Tsp. Garlic Powder
  • 1 Serving of Whole Grain Crackers

Meal 3

Quinoa and Spicy Chicken:

  • 1 Cup Quinoa
  • 8 oz. Chicken Breast
  • 1 Cup Broccoli
  • ¼ Onion, Chopped
  • Salsa, To Taste

Meal 4

  • 1 Cup Mixed Berries
  • ½ Cup Greek Yogurt
  • 1 Serving Granola, Unsweetened

Meal 5

White Fish with Potato and Veggie:

  • 8 oz. Tilapia
  • 1 Sweet Potato
  • 1 Cup Green Beans
  • 2 Slices Avocado

Meal 6 (Before Bed)

  • Casein Protein Shake

TOTAL MACROS FOR WEDNESDAY

Calories: 2098 | Fat: 61.8 | Carbs: 201.3 | Protein: 192.4


Thursday

Meal 1

Cheese and Egg Scramble with Fruit:

  • 3 Eggs Scrambled
  • ¼ Cup Cheddar Cheese
  • 1 Cup Spinach
  • 2 Slices Turkey Bacon, Crumbled
  • 1 Banana or Apple

Meal 2

PB&J Protein Smoothie:

  • 8 oz. Milk
  • 1 Tbsp. Nut Butter
  • 1 Tsp. Chia Seeds
  • 1 Scoop Protein Powder
  • ½ Cup Grapes

Meal 3

Cheeseburger:

  • 8 oz. Burger
  • 1 Slice American Cheese
  • Lettuce, Tomato, Onion
  • 1 Tsp. Mayonnaise
  • 1 Tsp. Mustard
  • 1 Whole Wheat Bun

Meal 4

  • Handful of Raw Nuts

Meal 5

Chicken Taco Bowl:

  • 8 oz. Chicken Breast
  • 3 oz. Salsa
  • 2 oz. Sour Cream
  • 1 oz. Jack Cheese
  • ½ Cup Rice
  • ¼ Cup Corn
  • ¼ Red Onion

Meal 6 (Before Bed)

  • Casein Protein Shake

TOTAL MACROS FOR THURSDAY

Calories: 2214 | Fat: 71.8 | Carbs: 198.2 | Protein: 196.1


Friday

Meal 1

Egg White Scramble with Oats + Berries:

  • 3 Egg Whites, Scrambled
  • ½ Steel Cut Oats Cooked + Topped With 2 Teaspoons Unsalted Almond Butter
  • 1 Cup Mixed Berries

Meal 2

  • 1 Cup Carrots
  • ½ Cup Hummus

Meal 3

BLT Wrap:

  • 2 Slices Turkey Bacon
  • 2 Large Lettuce Leaves
  • Tomato Slices
  • 2 oz. Grilled Chicken
  • 3 oz. Shredded Cheese
  • 2 tsp. Mayonnaise
  • 2 Whole Wheat Tortilla Wraps

Meal 4

  • 1 Serving Toasted Chickpeas

Meal 5

Individual Chicken Parmesan:

  • 1 Grilled Chicken Breast
  • 1 Cup Whole Wheat Pasta
  • ¼ Cup Marinara Sauce
  • 1 Slice Low-Fat Mozzarella Cheese

Meal 6 (Before Bed)

  • Casein Protein Shake

TOTAL MACROS FOR FRIDAY

Calories: 2191 | Fat: 64.8 | Carbs: 189 | Protein: 167.8


Saturday

Meal 1

Overnight Chia Oats: Combine the following in a mason jar over night

  • ½ Cup Rolled Oats
  • ½ Cup Almond Milk
  • 1 Tsp. Chia Seeds
  • Dash Vanilla Extract
  • 1 Tsp. Pure Maple Syrup
  • Sprinkle of Cinnamon

And top with

  • 1 Tsp. Nut Butter
  • ½ Banana
  • 2 Sliced Strawberries

Meal 2

  • 3 Hard Boiled Eggs
  • 1 Whole Wheat Bagel

Meal 3

Quesadilla:

  • 1 Whole Wheat Tortilla
  • ½ Cup Black Beans
  • 4 Oz. Shredded Chicken
  • ¼ Cup Jack Cheese
  • 2 Tbs. Salsa
  • ½ Avocado

Meal 4

Nice-Cream Sundae:

  • 1 Serving Banana Ice Cream
  • 1 Large Ripe Banana, Frozen

(Place into food processor and blend away until creamy)

  • 1 Tsp. Raw Cacao Nibs (May be blended into banana mixture)
  • 1 Tsp. Nut Butter, Unsalted (May be blended into banana mixture)
  • 1 Tbsp. Coconut Flakes, Unsweetened

Meal 5

Turkey Burger with Sweet Potato:

  • 1 Turkey Patty
  • Lettuce, Tomato, Onion
  • 1 Oz. Guacamole
  • 1 Whole Wheat Bun
  • 1 Sweet Potato, Baked

Meal 6 (Before Bed)

  • Casein Protein Shake

TOTAL MACROS FOR SATURDAY

Calories: 2282 | Fat: 72.1 | Carbs: 201.2 | Protein: 158.3


Sunday

Meal 1

  • 3 Egg Whites Scrambled with ½ Cup Spinach, Diced Onion & 1 Tbs. Feta Cheese
  • 1 Slice of Ezekiel Bread
  • ½ Banana Or 1 Cup Berries

Meal 2

Rice Cakes and Peanut Butter:

  • 2 Rice Cakes
  • 2 Tsp. Peanut Butter
  • Sprinkle of Cinnamon

Meal 3

Chicken, Rice + Greens:

  • 1 Grilled Chicken Breast
  • ½ Cup Brown Rice
  • Mixed Greens Salad With 2 Tablespoons of Balsamic Vinegar

Meal 4

  • 8 oz. Cottage Cheese
  • 1 Tbsp. Almond Butter

Meal 5

Salad with Steak:

  • 8 oz. Steak
  • 2 Cups Mixed Greens Salad
  • ½ Avocado
  • 2 Tbsp. Lemon Juice
  • 1 Tbs. EVOO

Meal 6 (Before Bed)

  • Casein Protein Shake

TOTAL MACROS FOR SUNDAY

Calories: 2049 | Fat: 62 | Carbs: 198.3 | Protein: 161.9


START GAINING HEALTHY LEAN WEIGHT WITH THIS PLAN

Gaining weight can be just as hard as trying to lose it. But it doesn’t have to be stressful and complicated.

This weight gain meal plan is simplified and budget friendly. All you need to do now is start putting it into action and get those sexy gains. 🙂

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Elyssa Duncan

Elyssa Duncan

Hi there, I’m Elyssa. Lover of healthy living, laughter and all things adventurous.