Week 4: Congrats on Making It This Far!

You’ve made it to Week 4 of the weight gain plan—amazing work! This final week keeps things simple, delicious, and manageable to help you finish strong. With easy prep and family-friendly recipes, these meals fit effortlessly into your busy routine.

Here’s how to make Week 4 effective:

- Batch Cook Staples: Prep proteins, grains, and roasted veggies in bulk to save time and keep meals stress-free.

- Stick to Simple Tools: Use one-pan and crockpot meals for minimal cleanup while keeping flavors fresh and satisfying.

- Repurpose Leftovers: Get creative by turning leftovers into new dishes like wraps, salads, or quesadillas to keep variety in your week.

You’ve shown incredible dedication—celebrate your progress and stay consistent. Let’s make Week 4 your best yet!

Week 4

Monday

• Breakfast: Oatmeal with almond milk, diced apples, walnuts, and a drizzle of honey.

• Lunch: Turkey and avocado wraps with spinach and a side of roasted potato wedges.

• Dinner: Baked chicken thighs with herb seasoning, roasted zucchini, and wild rice.

Tuesday

• Breakfast: Smoothie with frozen mango, almond milk, Greek yogurt, and spinach.

• Lunch: Chicken quesadillas with shredded cheese, salsa, and sour cream.

• Dinner: Crockpot beef stew with potatoes, carrots, and peas, served with whole-grain bread.

Wednesday

• Breakfast: Scrambled eggs with diced bell peppers and a whole-grain English muffin.

• Lunch: Shrimp tacos with avocado and lime crema in corn tortillas.

• Dinner: Turkey meatballs in marinara sauce over spaghetti squash.

Thursday

• Breakfast: Whole-grain bagel with cream cheese and a side of turkey sausage.

• Lunch: Grilled chicken sandwich with lettuce, tomato, and honey mustard on a whole-grain bun.

• Dinner: Air-fried lemon garlic cod with roasted asparagus and mashed potatoes.

Friday

• Breakfast: Peanut butter toast with sliced banana and a drizzle of honey.

• Lunch: Baked ziti with ground turkey and mozzarella, served with a side salad.

• Dinner: Honey-glazed salmon with roasted sweet potatoes and sautéed green beans.

Saturday

• Breakfast: Omelet with spinach, tomatoes, and turkey bacon, served with whole-grain toast.

• Lunch: Turkey and spinach wraps with hummus and a side of air-fried veggie chips.

• Dinner: Crockpot teriyaki chicken with bell peppers and carrots over basmati rice.

Sunday

• Breakfast: Pancakes made from whole-grain mix, topped with almond butter and berries.

• Lunch: Leftover teriyaki chicken with rice and steamed broccoli.

• Dinner: Air-fried chicken tenders with macaroni and cheese and a side of sautéed spinach.