For many, the Weight Gain Challenge is as challenging as losing weight. But if you maintain a proper diet, you can gain weight in just one week and make yourself attractive. People of one weight are lagging behind others in many respects. So everyone should gain a healthy weight in the right way.

If you want to take up a challenge to gain weight, then this article is for you. Here we will discuss how you can gain weight safely in a week. The key to weight gain is a healthy diet. If you don’t eat the right foods, it will not be healthy even if you gain weight. Take part in the weight gain challenge in a week by taking the foods shown in this article.
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1 Week Weight Gain Diet Plan for Weight Gain Challenge

Here we have a diet plan for a one-week weight gain challenge. Mentioned herewith food ingredients so you can easily make it. Let’s take a look at the list of food for a week.


BreakfastPeanut Butter on Wholegrain Toast: Toasted wholegrain bread+ 2 tbsp. peanut butter. Drizzle with honey to taste. Serve with 1 hot chocolate, made with milk + 1 serve of fruit
LunchChicken and Pasta Salad: Cooked chicken + pasta + 1 cup leafy green vegetables+ tomato + avocado + crumbled feta cheese + olive oil/vinegar dressing
DinnerLamb Chops and Vegetables: Lamb chop, trimmed & shallow fried in olive oil. Serve with sweet potato mash made with milk and olive oil + 2 cups cooked vegetables.
DessertFresh Fruit and Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese.
SnacksA handful of mixed nuts and/or seeds.


BreakfastChia Porridge with Fruit: 2 tbsp. chia seeds + rolled oats + 1.5 cup full cream milk + 1 serve of fruit.
Lunch Egg, Cheese and Salad Wrap: 2 boiled & mashed eggs + 2 cheese slices + avocado + 1 cup salad vegetables rolled up in tortilla bread + 1 cup fruit juice.
DinnerBaked Salmon and Vegetables: Oven baked salmon fillet, sprinkled with sesame oil and sesame seeds + whole meal + 2 cups cooked vegetables. Serve with hummus.
DessertFruit Salad Dessert: Fresh fruit salad with ice cream.
SnacksA handful of mixed nuts and/or seeds. Fruit toast with butter and/or jam.


BreakfastSweet Potato Spanish : Serve with 1 café latte or hot chocolate made with full cream milk
Lunch Lentil, Vegetables and Barley Soup: Lentils with 1 cup chopped vegetables, vegetable stock and barley. Serve with dollop of natural yoghurt. + 1 serve of fruit.
DinnerSpaghetti Bolognese: Lean mince with tomato, tomato puree, herbs & garlic served on spaghetti and sprinkled with cheese + 1 cup salad (eg. baby spinach, carrots, cucumber) with olive oil based dressing.
DessertFruit Smoothie: Made with 1 cup milk + 1 tbsp. walnuts + fruit.
Snacks20g cheese + Canned tuna in oil on wholegrain crackers.


BreakfastWholegrain Cereal with Milk and Fruit: Wholegrain flaky cereal + full cream milk + 2 tbsp. linseeds + 1 serve of fruit.
Lunch Chicken and Noodle Stir-fry: Sliced lean chicken + Noodles + 1 cup vegetables cooked in sesame oil + sweet soy sauce dressing. Sprinkle with sesame seeds.
DinnerNasi Goreng Tray Bake: Serve with 2 cup mixed salad vegetables.
DessertFruit Pop: Made with frozen fruits (eg. bananas or mangos) with Greek yoghurt.
Snacks1 serve of fruit. 1 cup hot chocolate made with full cream milk.


BreakfastPoached Eggs with Sautéed Field Mushroom and Avocado: Serve with 1 café latte or hot chocolate made with full cream milk.
Lunch Fish and Chips: Dip fish fillets in flour, egg then breadcrumbs and shallow fry in canola oil. Serve with homemade thick potato chunky chips, lemon wedges and 2 cups mixed salad vegetables with olive oil dressing. + 1 serve of fruit.
DinnerMango Chicken and Corn: Grilled chicken thighs served with mango salsa, corn on the cob & 1.5 cups baked vegetables  in olive oil.
DessertYoghurt Parfait: Layer 1 tub of yoghurt and muesli/rolled oats in tall serving glasses. Top with handful of mixed nuts and/or seeds.
SnacksBanana slices + ricotta cheese + nut butter on toast.


BreakfastFruit Toast with Berry Smoothie: Slices of fruit toast spread with butter and/or jam to taste. Serve with a smoothie made with 1 cup full cream milk + 1 cup berries + 2 tbsp. linseed/sunflower/almond meal.
Lunch Tuna and Quinoa Salad: Tuna in oil mixed with 3 bean mix + 2 cups salad vegetables + cooked quinoa + olive oil/vinegar dressing.
DinnerEasy Fish Pie: Serve with 2 cup mixed salad vegetables.
DessertPavlova and Fruit: Pavlova topped with fresh fruit salad. Serve with custard.
Snacks1 tub yoghurt. 3 wholegrain crackers with hummus.


BreakfastBéchamel Spinach Baked: Serve with 1 café latte.
Lunch Beef and Noodle Soup: Thinly sliced beef + fresh flat rice noodles + 1 cup vegetables cooked in vegetable stock. Sprinkle with diced green onion. + 1 serve of fruit .
DinnerPork Roast and Vegetables: Lean pork roast + baked potato + 1.5 cups baked vegetables + olive oil (for cooking)
DessertFruit Crepe: Sliced fruit and ricotta cheese wrapped in crepe. 
Snacks1 tub yoghurt. A handful of mixed nuts and/or seeds.

Exercise for Weight Gain Challenge

Many people think that exercise can only reduce weight. But it also plays a significant role in healthy weight gain. If you do not eat appropriately and weight gain foods, the accumulation of fat in your body can cause disease. Exercise removes harmful substances from your body. There are many types of expenses, but if you want to gain weight in one week, you can do the following exercises. These barriers will help you in your weight gain challenge.

1. Twist Curls

2. Squats

3. Dips

4. Deadlifts

Some Tips for Weight Gain Challenge

1. Adequate sleep is required every day for weight gain. So try to get at least 6-8 hours of sleep every day.

2. Water plays a significant role in weight gain. So drink enough water every day. However, refrain from drinking water before eating.

3. Protein helps in weight gain. So, eat 20-25 grams of protein with every meal.

4. Eat high-calorie foods and whole foods. A whole meal can keep you full for a long time.

5. Eat high-calorie foods every time after exercise. It will replenish the calories burned during the beer.

6. Eat every three hours. It allows you never to feel empty and gain weight faster.

7. Eat more healthy fatty foods than ever before. It will help with your weight gain challenge.

The Final Verdict

We have discussed the one-week weight gain challenge in this article. If you want to make yourself more attractive by changing within a week, follow our tips. Hopefully, this article will help you gain weight in a week. If it brings you good results, then be sure to share it with your friends. You can also visit our site and leave us a comment to let us know what you think.

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