Week 2: Fuel Up and Feel Strong

Welcome to Week 2 of the weight gain plan! This week is packed with hearty, calorie-dense meals that fit seamlessly into a busy schedule—perfect for anyone balancing work, family, and everything in between. The focus is on keeping meal prep simple, efficient, and flexible enough to work for both you and your family.

Here’s how to make this week easy and effective:

- Batch Cook Like a Pro: Meals like chili, chicken curry, and pasta are perfect to prep in larger portions. They reheat beautifully and can double as lunches or dinners later in the week.

- Prep Ingredients Ahead: Spend 30 minutes chopping veggies, cooking rice, or portioning proteins so you’re set up for quick, stress-free meals.

- Get Creative with Leftovers: Leftover chicken can turn into wraps, salads, or quesadillas—saving you time and keeping things fresh.

- Keep Breakfast Simple: Pre-make smoothie packs or breakfast hash ingredients so mornings are a breeze.

This plan is here to save you time while making sure your meals are nourishing, flavorful, and family-approved. Let’s crush Week 2 together!

Week 2

Monday

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

• Lunch: Chicken quesadillas with shredded cheese, bell peppers, and salsa.

• Dinner: Spaghetti with ground turkey meat sauce and a side of air-fried zucchini sticks.

Tuesday

• Breakfast: Turkey bacon, scrambled eggs, and whole-grain toast.

• Lunch: Baked salmon Caesar wraps with spinach and a side of air-fried sweet potato chips.

• Dinner: Crockpot chicken curry with potatoes and carrots served over basmati rice.

Wednesday

• Breakfast: Oatmeal with almond milk, diced apples, and cinnamon.

• Lunch: Tuna melt sandwich with a side of mixed greens.

• Dinner: Oven-baked meatloaf made with ground turkey, mashed potatoes, and green beans.

Thursday

• Breakfast: Whole-grain waffle with almond butter and sliced bananas.

• Lunch: Grilled chicken salad with dried cranberries, walnuts, and balsamic vinaigrette.

• Dinner: Air-fried breaded fish fillets with roasted Brussels sprouts and brown rice.

Friday

• Breakfast: Scrambled eggs with shredded cheese and diced tomatoes, served with a whole-grain English muffin.

• Lunch: Leftover turkey meatloaf sandwich with a side of raw veggies and hummus.

• Dinner: Shrimp tacos with avocado, cabbage slaw, and lime crema in corn tortillas.

Saturday

• Breakfast: Breakfast hash with diced potatoes, turkey sausage, and bell peppers.

• Lunch: Chicken Alfredo pasta with broccoli (use a jarred Alfredo sauce for quick prep).

• Dinner: BBQ chicken thighs made in the air fryer with a side of baked beans and cornbread.

Sunday

• Breakfast: Smoothie bowl topped with granola and sliced strawberries.

• Lunch: Leftover chicken Alfredo pasta with a side salad.

• Dinner: Baked turkey lasagna with a side of garlic bread.