In this article, we want to recommend a healthy menu for people who need to gain weight and want to put on a few pounds, or as it’s commonly said, “gain weight.”
We’ll also explain how to tell if someone is underweight, as well as the most frequent causes, and we’ll give you several recommendations on which foods to avoid or emphasize to achieve this weight gain.
Remember that the menu we share is a proposal with general recommendations that should be adapted and personalized based on each person’s nutritional status and habits.
Table of Contents
What Do We Mean by Underweight?
First of all, we need to know how to determine if a person is “underweight.” Body weight is assessed using the well‑known BMI (Body Mass Index).
This parameter relates a person’s weight to their height: weight (kg) / height (m)², and allows us to classify the general population as having a healthy weight, being underweight, or, conversely, being overweight or obese.
This parameter tells you that if an individual’s BMI is below 18.5 kg/m², they are underweight. However, it’s important to keep in mind that this parameter has its limitations, as it doesn’t take into account a person’s body type and genetics, aspects that should be evaluated in a consultation to determine their “ideal” weight.
How is Ideal Weight determined?
In consultations, we don’t really like to talk about ideal weight, but rather healthy weight. And this depends on several factors such as: a person’s genetic makeup, whether they are male or female, whether they are athletic, their stress level (some hormones promote weight loss), their nutritional and health status, etc.
Therefore, determining if an individual is underweight solely based on their BMI or the number on the scale is not entirely realistic and in some cases can even be dangerous.
The Most Common Causes of Underweight
The most common cause of underweight is malnutrition due to a lack of food that provides the necessary energy and protein for the body to be properly nourished and maintain a healthy weight.
In regions of sub‑Saharan Africa and South Asia, a large part of the population suffers from malnutrition due to a lack of access to the right to sufficient food, a tremendous injustice that we hope will change drastically in the coming years.
In contrast, in Europe and developed countries, the main causes of malnutrition are different, with “misinformation” being the primary cause. Not everyone knows how to eat properly, as there is a lack of nutritional education that teaches us how to eat sufficiently and nutritiously.
Other Causes of Low Weight
Other causes of low weight can result from mental or physical illnesses. Some of the most common are:
- Eating disorders such as anorexia or bulimia nervosa
- Cancer or cancer treatment
- Tuberculosis or AIDS
- Untreated hormonal problems such as hyperthyroidism
- Digestive problems caused by celiac disease or inflammatory bowel disease (ulcerative colitis or Crohn’s disease)
- Type 1 diabetes
- Anxiety and depression
- Use of drugs such as psychostimulants, among others
Other less serious, but no less important, causes of low weight include: toothaches due to oral infections, overtraining (especially in endurance sports), following very restrictive diets, or having a genetic predisposition to being underweight.
In these latter cases, achieving a healthy weight requires adjusting energy needs to the individual’s physiological and athletic requirements (in the case of athletes). While in the case of very thin people due to genetic factors, as long as there are no underlying health problems, it wouldn’t be a cause for concern.
However, when these individuals come to the clinic with the goal of gaining weight, it’s a gradual process that, for health reasons, is best not rushed and should be done slowly, always aiming for optimal and healthy percentages of fat and muscle.
21+ Weight Gain Meal Ideas for Women
- Peanut Butter Banana Smoothie (with whole milk and oats)
- Greek Yogurt Parfait with Honey, Walnuts, and Berries
- Mashed Avocado on Whole-Grain Toast with Fried Egg
- Oatmeal made with Whole Milk, topped with Almond Butter and Sliced Banana
- Rice Bowl with Grilled Chicken, Quinoa, and Olive Oil Drizzle
- Baked Sweet Potato with Ground Turkey and Cheddar Cheese
- Whole-Grain Pasta with Pesto, Grilled Salmon, and Sun-Dried Tomatoes
- Egg and Cheese Omelet with Sautéed Mushrooms and Whole-Wheat Toast
- Hummus and Cream Cheese Sandwich (on sourdough with cucumber)
- Cottage Cheese Bowl with Peaches, Flaxseeds, and Pumpkin Seeds
- Beef and Bean Burrito (whole-wheat tortilla, avocado, rice, sour cream)
- Tuna Salad made with Full-Fat Yogurt and Olive Oil, served on Crackers
- Trail Mix (dried mango, dark chocolate chips, almonds, cashews)
- Baked Chicken Thighs with Roasted Potatoes and a Side of Guacamole
- Protein Pancakes (made with eggs, oats, banana, and whey protein)
- Lentil and Sweet Potato Stew with Coconut Milk
- Smoothie Bowl with Frozen Berries, Full-Fat Yogurt, Granola, and Chia Seeds
- Stuffed Bell Peppers (ground beef, brown rice, cheese, and olive oil)
- Chocolate Peanut Butter Protein Shake (with banana and whole milk)
- Quinoa Salad with Chickpeas, Feta, Sunflower Seeds, and Lemon-Olive Oil Dressing
- Whole-Milk Rice Pudding topped with Chopped Dates and Cinnamon
- Overnight Oats made with Coconut Milk, Chia Seeds, and Mixed Nuts
- Grilled Cheese on Sourdough with Sliced Turkey and a Side of Avocado
- Baked Cod with Olive Oil, Brown Rice, and Steamed Broccoli drizzled with Butter
Recommended Exercises for Healthy Weight Gain (Focus on Muscle Growth)
| Exercise Type | Examples | Frequency | Notes |
|---|---|---|---|
| Strength Training (Lower Body) | Squats, Lunges, Leg Press, Deadlifts, Glute Bridges | 2-3 times per week | Use progressive overload (increase weight gradually) |
| Strength Training (Upper Body) | Bench Press, Push-Ups, Rows, Lat Pulldowns, Overhead Press | 2-3 times per week | Compound movements recruit more muscle fibers |
| Compound Movements | Pull-Ups, Dips, Barbell Rows, Clean and Jerk | 2 times per week | These exercises work multiple muscle groups at once |
| Core Strengthening | Planks, Russian Twists, Leg Raises, Farmer’s Walk | 2-3 times per week | Supports stability for heavier lifts |
| Low-Intensity Cardio (optional) | Walking, Incline Walking, Light Jogging | 1-2 times per week (20-30 min) | Avoid excessive cardio; it burns too many calories |
| Rest and Recovery | Stretching, Foam Rolling, Sleep (7-9 hours) | Daily | Muscles grow during rest, not during workouts |
Key Exercise Principles for Weight Gain
- Prioritize strength training over cardio to stimulate muscle hypertrophy.
- Train 3-5 days per week with at least one rest day between heavy sessions.
- Focus on compound lifts (squat, deadlift, bench press, pull-up) for maximum muscle activation.
- Increase calories on training days to support muscle repair and growth.
- Consult a personal trainer for proper form and personalized programming.
Common Mistakes People Make When Trying to Gain Weight
Before you start planning your weight gain menu, it’s important to be aware of the most common mistakes people make when trying to gain weight on their own, so you can avoid them.
First Mistake:
“I’m thin, I can eat whatever I want.”
It’s crucial to recognize that not everything is acceptable when you want to gain weight because you can put your health at risk.
To gain weight, you should avoid the same foods as in any healthy eating plan: processed pastries, sweets, soft drinks, dairy or plant‑based desserts (custard, ice cream, etc.), commercial sauces, sausages, processed meats (sausages, commercial hamburgers, etc.), fast food, and ready‑made meals. Depending on the brand, most of these are high in salt, saturated fats, and additives.
Second Common Mistake When Trying to Gain Weight:
Another common mistake is becoming obsessed with eating constantly or forcing yourself to eat excessive amounts at once.
While it’s true that the stomach is a muscle that, in underweight people, tends to fill up quite quickly, when we set the goal of gaining weight, we must keep in mind that it’s a slow and gradual process.
The process consists of eating a little more each time so that the stomach gradually tolerates larger quantities, ideally on a regular and well‑planned schedule, reaching 5 to 7 meals a day, depending on the individual.
The third common mistake of people who want to “Gain Weight”:
Finally, many people believe that when they want or need to “gain weight,” they should avoid physical exercise because it will make them lose weight.
This isn’t true, since when a sedentary person incorporates exercise into their daily or weekly routine, physiological adaptations occur that prepare the muscle to capture more glycogen for energy, thus promoting muscle growth.
It is scientifically known that strength training, such as weightlifting, is the most effective way to stimulate muscle growth. Therefore, it should take precedence over more intense cardiovascular exercise (commonly known as “cardio”) such as running or cycling.
The key is to adapt the type of training to each person’s genetics and goals with the help of a qualified professional, such as a personal trainer.
General Recommendations When Preparing a Menu for Weight Gain
The menu we present is aimed at those who want to increase the caloric and nutritional density of their diet to gain weight.
However, we would like to clarify that this is not a pre‑made menu, as personalization is done directly in consultation with the patient to ensure that weight gain is achieved in a personalized and effective way.
The goal of increasing the caloric and nutritional density of the diet is to provide the maximum amount of energy and nutrients without significantly increasing the volume of meals, thus facilitating intake and digestion.
Recommendations to Enrich Your Menus for Weight Gain
| Recommendation | Examples / Details |
|---|---|
| Use healthy fats | Raw oil, preferably extra virgin olive oil (or 100% natural, unsweetened peanut or almond butter). |
| Add quality protein sources | Eggs, chicken, turkey, fish, legumes, fresh cheese, or plain Greek yogurt. |
| Include complex carbohydrates | Rice, pasta, potatoes, sweet potatoes, quinoa, oats, or whole‑wheat bread. |
| Increase consumption of fruits and vegetables | Always in combination with other more calorie‑dense foods. |
| Eat 5‑6 meals a day | Spread throughout the day to facilitate calorie intake. |
Remember that the menu we share is a suggestion with general recommendations that should be adapted and individualized based on each person’s nutritional status and habits.