Skinny Struggles 

Skinny Struggles 


Meals for the mighty!

Planning your meals 

As I can only comment about my own weight gain journey, you can use it as a template to structure your own meal plan to help gain those calories! 

My daily calorie goal to ensure I was gaining weight was 3,500 kcal (which was so hard at the beginning) so I had to break that down through the day to give myself a fighting chance!

  • Breakfast - 7am (750 kcal) 
  • Mid-morning snack - 10am (350 kcal) 
  • Lunch - 1pm (850 kcal)
  • Mid-afternoon snack - 4pm (350 kcal)
  • Dinner - 6:30pm (850 kcal) 
  • Evening snack - 9pm (350 kcal)

Total calories: 3500 kcal 


Now if you're like me and either struggle to eat as soon as you open your eyes, or find you don't always have the time in the morning to make a hearty breakfast, then I suggest a shake could be the perfect answer for you! Theyre quick and easy to make, also if you don't manage to finish it before leaving home you can always take it on your commute and ensure you're starting your day, hitting that calorie goal!


If you're like me, working a physically tasking job, by the time lunch comes around you can't wait to replenish those diminished calories! Missing this meal can really make it difficult to hit the calories you need as you'll be trying to eat double for your evening meal (a recipe for failure)

Ideally, you'll make sure that you're lunch is not too heavy on your stomach so it makes eating anything else feel like a task! Also, eating too much at or point or another in the day will affect how you feel and may interfere with what you have planned for the day in general.


This is where it gets difficult! Believe me, as a skinny kid trying to gain weight I underestimated how difficult my evening would be when I was in my caloric surplus, as by this point in the day you're really not as hungry as you think and you may get through half before you really struggle! This is the make or break point, if you're truly serious about gaining weight then you need to find evening meals that help you hit your target but also aren't harder the eat than a cast iron weight! 

Top 10 healthy high calorie foods!

You don't just want high calorie foods, you want HEALTHY, high calorie foods! You don't need us to tell you that eating too many unhealthy calories is going to do you more harm than good! That's why we've found the top 10 healthy,  high calorie foods you're going to want to add to your next shopping list.


King of the breakfast bunch! If you're serious about weight gain, there's no doubt that you'll be sat in front a bowl of oats at breakfast time! Along with a healthy amount of antioxidants, it'll help to keep your blood pressure down.

100g: 320kcal

  • Fat: 5 g.
  • Carbohydrates: 56 g.
  • Protien: 14 g.


Granola is a combination of cereals, seeds, nuts and dried fruits (all of which are high calorie snacks on their own) and a great high calorie snack to boost your calories to help reach that goal. 

100g: 408 kcal

  • Fat: 11.03 g.
  • Carbohydrates: 72.39 g.
  • Protien: 9.22 g.


If you're looking to gain weight with healthy natural foods, then the avocado is your new best friend! Each one contains the fatty acids avocadene and avocadyne, which actually help protect against type 2 diabetes.

100g: 160 kcal

  • Fat: 14.7 g.
  • Carbohydrates: 8.5 g.
  • Protien: 2 g.


Rice is a great carbohydrate for weight gain, its a great option to include in your meal plans for its availability, affordability and ability to adapt to most flavours to ensure there is no end to the options of meals you can make!

1 cup: 242 kcal

  • Fat: 0.4 g.
  • Carbohydrates: 53.4 g.
  • Protein: 4.4 g.


A popular option for serious weight gainers! Eggs are a great source of protein with plenty of options for a meal (boiled, omelette, ect) enduring you can keep that variety you're looking for on your journey.

1 egg: 77 kcal

  • Fat: 5.3 g.
  • Carbohydrates: 0.6 g.
  • Protein: 6.3 g. 


If you're a fan of cheese then you'll find your weight gain journey a lot easier! It's versatility means you can add it to pretty much most meals and not only will it taste amazing, it'll boost the total calories on your plate! Which ultimately, is the goal!

1 ounce: 114 kcal

  • Fat: 9.4 g.
  • Carbohydrates: 1 g.
  • Protien: 6.5 g.

Greek yoghurt!

When it comes to snacks then it doesn't get much better than yoghurt! The fact that it isn't that filling means you can add other high calorie foods, to get in the most calories without feeling like you've eaten a huge meal! 

1 cup: 220 kcal

  • Fat: 14 g.
  • Carbohydrates: 15 g.
  • Protien: 9 g.

Wholegrain Pasta!

Pasta is a top contender for the carbohydrates that'll be filling your plate at meal times, as it's not the strongest flavour it has an ability to adapt to any sauces or seasonings you put with it and it's also very affordable!

100 grams: 348 kcal

Peanut butter!

Peanut butter is loaded with healthy fats, protein, fiber, and a variety of essential vitamins and minerals! Great way to get those extra calories.

32 grams: 188 kcal

  • Fat: 16 g.
  • Carbohydrates: 7 g.
  • Protien: 8 g.

Salmon and oily fish!

Salmon is a great source of omega 3, protein and healthy fats, tuna us also high calorie food that can help you gain weight. Both are delicious and definitely worth stocking!

100 grams: 206 kcal

  • Fat: 12 g.
  • Carbohydrates: 0 g.
  • Protien: 22 g.
Joshua Alawi French