Week 3: Keep It Fresh and Convenient

Welcome to Week 3 of the weight gain plan! This week brings even more variety with simple, hearty meals that work for busy schedules and family dinners. Using tools like the air fryer and crockpot, you’ll save time while keeping your meals exciting and satisfying.

To stay on track this week:

- Plan for Leftovers: Double up on recipes like meatloaf, stir-fries, and tacos so you can reheat them for quick, stress-free meals later in the week.

- Mix and Match: Prep staple ingredients like rice, roasted veggies, and proteins ahead of time to combine them in different ways for lunch and dinner.

- Get the Family Involved: Let everyone customize meals like tacos or wraps to keep things fun and kid-approved.

This week is all about keeping your routine manageable without sacrificing flavor or progress. Let’s make Week 3 a success!

Week 3

Monday

• Breakfast: Breakfast sandwich with scrambled eggs, turkey bacon, and cheese on a whole-grain English muffin.

• Lunch: BBQ chicken wraps with shredded lettuce, cheddar cheese, and ranch dressing in a whole-wheat tortilla.

• Dinner: Oven-baked salmon with honey glaze, roasted Brussels sprouts, and garlic mashed potatoes.

Tuesday

• Breakfast: Smoothie with frozen strawberries, Greek yogurt, almond milk, and a scoop of protein powder.

• Lunch: Crockpot turkey chili with diced tomatoes, kidney beans, and a side of cornbread.

• Dinner: Air-fried chicken parmesan with marinara sauce and spaghetti.

Wednesday

• Breakfast: Whole-grain pancakes topped with peanut butter and banana slices.

• Lunch: Shrimp and veggie stir-fry with teriyaki sauce over jasmine rice.

• Dinner: Turkey meatloaf with roasted sweet potatoes and sautéed spinach.

Thursday

• Breakfast: Avocado toast on whole-grain bread with a side of boiled eggs.

• Lunch: Grilled chicken Caesar salad with croutons and Parmesan (optional).

• Dinner: Ground turkey stuffed bell peppers with rice, black beans, and diced tomatoes.

Friday

• Breakfast: Scrambled eggs with turkey sausage and whole-grain toast.

• Lunch: Tuna salad sandwiches on whole-grain bread with a side of air-fried sweet potato chips.

• Dinner: Baked tilapia with a lemon butter sauce, steamed broccoli, and brown rice.

Saturday

• Breakfast: Breakfast burrito with scrambled eggs, turkey bacon, black beans, and salsa in a whole-grain wrap.

• Lunch: Leftover turkey chili with a side of cornbread.

• Dinner: Air-fried BBQ chicken drumsticks with roasted carrots and wild rice.

Sunday

• Breakfast: Whole-grain waffles with almond butter and fresh fruit.

• Lunch: Turkey and cheese melt with a side of raw veggies.

• Dinner: Baked spaghetti casserole with ground turkey and mozzarella.