Examples of Paleo Meal Plan for Weight Gain: 3 Delicious Examples You’ll Actually Stick With

3 Real Examples of Paleo Meal Plan for Weight Gain (Big Appetite Approved)

Let’s start with what you really want: concrete, real examples of paleo meal plan for weight gain. These 3 delicious examples are built around roughly 2,800–3,200 calories per day, which is a common target for someone trying to gain slowly and steadily. You can scale portions up or down depending on your size and activity level.

Each day follows basic paleo principles: whole foods, no grains, no dairy, no refined sugar, and plenty of protein, healthy fats, and carb-dense plants like sweet potatoes and fruit.

Example of Paleo Meal Plan for Weight Gain: Day 1 (High-Protein, High-Carb)

This first example of a paleo meal plan for weight gain is perfect if you’re active, lift weights, or have a fast metabolism.

Breakfast: Sweet Potato & Sausage Power Skillet
Sauté crumbled pork or turkey sausage in olive oil with diced sweet potato, onion, and bell pepper. Add spinach at the end and top with two fried or poached eggs and half an avocado.

Why it works: You’re getting protein from sausage and eggs, carbs from sweet potato, and plenty of fat from avocado and oil. This is a heavy-hitter breakfast for anyone who “never feels full.”

Mid-Morning Snack: Trail Mix Bowl
A big handful of mixed nuts (almonds, cashews, walnuts), unsweetened coconut flakes, and a small handful of dried fruit like dates or raisins.

Weight-gain tweak: Don’t be shy with the nuts. A large handful can easily add 300–400 calories.

Lunch: Loaded Chicken, Bacon & Avocado Salad
Grilled chicken thighs over mixed greens with crispy bacon, cherry tomatoes, cucumber, olives, and a full avocado. Dress with olive oil and balsamic vinegar.

Upgrade: Add roasted butternut squash or roasted potatoes on the side for more carbs.

Afternoon Snack: Paleo Smoothie
Blend frozen berries, a banana, almond butter, spinach, and unsweetened almond milk. If you tolerate it and your version of paleo allows it, add a scoop of egg white or beef protein powder.

Why it’s great: Easy to drink even when you’re not super hungry, and a simple way to boost calories.

Dinner: Steak, Roasted Potatoes & Garlic Green Beans
Grill or pan-sear a generous portion of steak in ghee or avocado oil. Serve with roasted baby potatoes tossed in olive oil and herbs, plus green beans sautéed with garlic.

Weight-gain tweak: Go for a fattier cut like ribeye and be generous with the cooking fat.

Evening Snack: Banana with Almond Butter & Dark Chocolate
Slice a banana, drizzle with a big spoonful of almond butter, and add a few squares of 70% dark chocolate (check ingredients for dairy and soy if you’re strict paleo).

This is one of the best examples of paleo meal plan for weight gain if you enjoy big, hearty meals and don’t mind cooking a bit.

Examples of Paleo Meal Plan for Weight Gain: Day 2 (Meal-Prep Friendly)

If you’re busy and need examples of paleo meal plan for weight gain that work with Sunday meal prep, this day is built for you.

Breakfast: Overnight Chia “Pudding” Bowl
Mix chia seeds with canned full-fat coconut milk, vanilla, and a bit of mashed banana. Let it sit overnight. In the morning, top with berries, chopped nuts, and a drizzle of honey.

Why it works: Chia and coconut milk bring fat and fiber, while banana and honey add carbs and calories.

Snack: Hard-Boiled Eggs & Fruit
Two or three hard-boiled eggs with a large apple or pear. Sprinkle the eggs with salt and pepper, and add a small handful of nuts if you’re still hungry.

Lunch: Turkey Meatball Bowl with Sweet Potato and Broccoli
Bake turkey meatballs (mixed with onion, herbs, and almond flour) on a sheet pan with cubed sweet potato and broccoli tossed in olive oil. Store in containers for grab-and-go lunches.

Meal-prep bonus: This reheats well and can be made in large batches.

Snack: Guacamole & Veggie Sticks
Homemade guacamole (avocado, lime, cilantro, onion, tomato) with carrot sticks, cucumber, and bell pepper strips.

Weight-gain tweak: Use two avocados instead of one and eat it all.

Dinner: One-Pan Baked Salmon with Root Vegetables
Place salmon fillets on a sheet pan with chopped carrots, parsnips, and beets. Drizzle everything with olive oil, sprinkle with salt, pepper, and herbs, and bake.

Why it’s a win: Salmon is rich in protein and omega-3 fats, and root veggies are dense, filling carbs.

Evening Snack: Coconut Yogurt Bowl (If Included in Your Paleo Style)
Unsweetened coconut yogurt topped with sliced strawberries, chopped walnuts, and a drizzle of maple syrup or honey.
If you avoid all packaged yogurt, you can swap this for another smoothie or a second serving of chia pudding.

This is one of the most realistic examples of paleo meal plan for weight gain if you like to cook once and eat multiple times.

Third Example of Paleo Meal Plan for Weight Gain: Day 3 (For the Constantly Hungry)

This third example of paleo meal plan for weight gain is for people who feel like they’re always eating but never gaining. It leans heavily on calorie-dense foods.

Breakfast: Big Breakfast Hash with Eggs and Avocado
Cook diced white or sweet potatoes in avocado oil until crispy. Add ground beef or bison, onions, and peppers. Top with two or three fried eggs and half to a whole avocado.

Snack: Date & Nut “Energy Bites”
Blend dates, almonds, walnuts, and a pinch of salt in a food processor. Roll into small balls. Store in the fridge and grab 3–4 as a snack. These are tiny calorie bombs.

Lunch: Tuna-Stuffed Avocados with Plantain Chips
Mix canned tuna with olive oil, celery, onion, and herbs. Scoop into halved avocados. Serve with baked plantain chips (just sliced plantains brushed with oil and baked).

Why it’s powerful: Tuna, avocado, and olive oil together create a very energy-dense meal without a huge volume of food.

Snack: Second Smoothie (Yes, Really)
Blend banana, frozen mango, spinach, coconut milk, and almond butter. This is easy to sip during work or commuting.

Dinner: Roast Chicken with Roasted Potatoes and Brussels Sprouts
Roast a whole chicken with plenty of olive oil or ghee, garlic, and herbs. Surround it with potatoes and Brussels sprouts tossed in oil. Eat the skin for extra calories and flavor.

Evening Snack: Apple Slices with Cashew Butter
Thick apple slices with two big spoonfuls of cashew butter. If you’re still short on calories, add a few more of those date & nut bites from earlier.

Among the best examples of paleo meal plan for weight gain, this one shines if you prefer rich, hearty, “stick-to-your-ribs” foods and don’t want to feel stuffed with low-calorie vegetables all day.

How to Build Your Own Examples of Paleo Meal Plan for Weight Gain

Now that you’ve seen 3 delicious examples, let’s talk about how to create your own examples of paleo meal plan for weight gain without following a script forever.

Think of each day as a puzzle made from a few simple pieces:

1. Anchor Every Meal with Protein
Research on muscle gain and healthy weight gain consistently points to higher protein intakes as helpful for preserving and building lean mass, especially when you’re lifting weights or doing resistance training. The National Institutes of Health has published work suggesting that intakes above the standard Recommended Dietary Allowance can be beneficial for active people and those trying to change body composition (NIH).
For most adults trying to gain, aiming for roughly 0.7–1.0 grams of protein per pound of body weight per day is a solid starting range, though individual needs vary.

Good paleo protein options include:

• Eggs, chicken thighs, turkey, beef, pork, bison
• Salmon, tuna, sardines, white fish
• Shellfish like shrimp and scallops
• If your version of paleo allows it, clean protein powders like egg white or beef protein

2. Add Carb-Dense Plants to Every Meal
Carbs make it easier to hit a calorie surplus, especially if you’re training. The Dietary Guidelines for Americans note that carbohydrates are the body’s main energy source and support high-intensity exercise (health.gov).

Paleo-friendly carb sources:

• Sweet potatoes and white potatoes (included in many modern paleo approaches)
• Winter squash (butternut, acorn, kabocha)
• Beets, carrots, parsnips
• Plantains and bananas
• Fruit: mango, pineapple, berries, apples, pears, grapes

3. Don’t Fear Fat—Use It Strategically
If you’re trying to gain weight on paleo and you’re still cooking everything in a light mist of spray oil, you’re fighting an uphill battle. Healthy fats are calorie-dense and fit naturally into a paleo framework.

Great options:

• Avocado and avocado oil
• Olive oil and olives
• Coconut milk, coconut oil, shredded coconut
• Nuts and nut butters (almond, cashew, walnut, pecan)

A tablespoon of oil adds about 120 calories. A big spoonful of almond butter can add 90–100 calories. That adds up quickly without adding much volume.

4. Eat More Often Than You Think You Need
For many people, three meals a day isn’t enough to gain. Those real examples of paleo meal plan for weight gain you just read all include snacks. That’s not an accident.

Try:

• 3 main meals
• 2–3 snacks or smoothies

If you’re not hungry, liquid calories like smoothies, blended soups, or coconut-milk chia pudding are easier to tolerate than another massive plate of food.

Modern Paleo and Weight Gain: What 2024–2025 Trends Tell Us

Paleo in 2024–2025 is a lot more flexible than the old “only what a caveman ate” stereotype.

A few current trends that help with weight gain:

Hybrid Paleo Approaches
Many people now follow a “paleo-ish” style that still focuses on whole foods but occasionally includes things like white rice, oats, or grass-fed dairy if tolerated. While classic paleo excludes these, some athletes and lifters find that a slightly expanded carb toolbox makes gaining easier.

Higher-Protein, Strength-Focused Paleo
There’s growing interest in pairing paleo with structured strength training. Organizations like the American College of Sports Medicine emphasize protein plus resistance training for muscle gain and healthy weight changes (ACSM via NIH). Paleo fits nicely here: you get plenty of high-quality protein and minimally processed foods.

Blood Sugar and Whole Foods
For people concerned about blood sugar swings while gaining weight, a paleo-style diet rich in whole foods, fiber, and healthy fats can be appealing. The CDC notes that whole, unprocessed foods and fiber help support more stable blood sugar levels, which is important for long-term health (CDC).

Bottom line: you can absolutely use these examples of paleo meal plan for weight gain and still be aligned with modern health recommendations, as long as you’re paying attention to total calories, protein, and how your body feels.

Quick Ways to Turn Any Paleo Day into a Higher-Calorie Day

If you like the structure of these 3 delicious examples but need even more calories, here are simple tweaks you can apply to any example of paleo meal plan for weight gain:

• Add an extra tablespoon of olive oil or avocado oil when cooking.
• Upgrade from chicken breast to chicken thighs or from lean steak to a fattier cut.
• Double the serving of starchy veggies like potatoes, plantains, or squash.
• Add a second smoothie during the day.
• Eat a full avocado instead of half.
• Add nuts or nut butter to snacks and even salads.

You don’t need to overhaul your entire menu—just nudge your portions and fats upward.

FAQ: Real Examples of Paleo Meal Plan for Weight Gain

Q: Can you give a simple example of a high-calorie paleo breakfast for weight gain?
A: Sure. A very straightforward example of a paleo breakfast for weight gain would be: three scrambled eggs cooked in ghee, a large sweet potato sautéed in olive oil, and half to a whole avocado on the side. If you still need more, add a handful of nuts or a banana.

Q: How many calories should I aim for when using these examples of paleo meal plan for weight gain?
A: It depends on your age, sex, activity level, and current weight. A common starting point is to add about 300–500 calories above your maintenance intake and adjust from there. If you’re not sure where your maintenance is, you can track your current intake and body weight for 1–2 weeks, then gradually increase by adding bigger portions of protein, carbs, and fats.

Q: Are potatoes and plantains okay in a paleo meal plan for weight gain?
A: Many modern paleo eaters include white potatoes and plantains because they’re whole, unprocessed foods and excellent carb sources. If you follow a stricter version that excludes them, you can lean more on sweet potatoes, squash, beets, carrots, fruit, and dates for carbs.

Q: Can I gain weight on paleo if I have a small appetite?
A: Yes, but you’ll want to copy the most calorie-dense parts of these examples of paleo meal plan for weight gain. Think smoothies, coconut milk, avocado, nuts, nut butters, and fattier cuts of meat. Liquid calories and higher-fat foods help you eat more without feeling overly full.

Q: Do I need protein powder to follow these examples?
A: Not necessarily. All of the 3 delicious examples can be done with whole-food protein like eggs, meat, and fish. Protein powder is just a convenience tool, especially if you’re busy or don’t love cooking. If you use it, look for options that align with your version of paleo (for example, egg white or beef-based powders without added sugars).

Use these 3 delicious examples as a template, then adjust ingredients, flavors, and portions to match your taste buds and your appetite. The goal isn’t to copy every bite perfectly—it’s to understand how a day of higher-calorie paleo eating looks and then make it your own.