The high-calorie diet is a healthy diet that is used for weight gain or muscle mass, suitable for men or women with an example weekly menu. The high-calorie diet, which means ‘with more calories’, can be helpful for weight gain by following a healthy and balanced high-calorie diet. It is called a high-calorie high-protein diet when it is used for muscle building, with more protein in the diet to nourish the muscles. High-calorie and high-protein diets for men can reach up to 2500-3000 kcal, with calories established at a fixed percentage of more than 10%. Let’s see how the weekly high-calorie diet works, there is no pdf, but you can save this article for easy access to the diet.
High-Calorie Diet
The high-calorie diet is a healthy diet based on increasing daily calories for weight gain or muscle mass in a balanced way. A high-calorie diet is the opposite of a low-calorie diet, as it enhances nutrient intake allowing healthy weight gain.
Usually, those who eat little, are malnourished, depressed, physically impaired, slender, ectomorphic, or elderly need a high-calorie diet. However, healthy women and men often seek high-calorie and high-protein diets to build muscle mass.
In any case, the high-calorie diet should be followed for a limited period as it constitutes a dietary forcing that breaks the balance of body weight.
High Calorie Diet: How many extra calories?
According to MyPersonalTrainer experts, “a high-calorie diet requires a total energy increase equal to, but not exceeding, 10% of the normal calorie intake.” “In other words, assuming a 1800kcal requirement for an underweight subject, the corresponding high-calorie diet will be equal to: 1800kcal + (10% * 1800kcal)” that is “1800kcal + 180kcal = 1980kcal.” This means that a 3000 kcal or a 2500 calorie high-calorie diet must be earned through physical effort; if more than 1000 calories are burned through training, a high-calorie and high-protein diet is definitely necessary.
High-calorie diet, underweight BMI
BMI, Body Mass Index, is calculated by dividing body weight in kilograms by the square of height in meters. For example: 50 kg/(1.70 m)² = 50 kg/2.89 = 17.3. BMI does not distinguish between fat mass and lean mass, so it is much more useful to be aware of one’s percentage of body fat to have a more complete picture of the situation. However, there are BMI ranges that establish that you are underweight if your BMI value is less than 18.5. You are deemed to be a healthy weight with BMI between 18.5 and 25.
High-calorie diet for ectomorphs
A “high-calorie diet for ectomorphs” is necessary because ectomorphic individuals have difficulty gaining muscle mass, so they will have to adopt a high-calorie and high-protein diet. The high-calorie diet to gain weight concerns mainly men, ectomorphic or simply considered underweight (with a BMI lower than 18.5).
Example weekly MENU of a High-Calorie Diet
Let’s see an example of a healthy high-calorie diet with a weekly menu example, suggesting examples of breakfast, lunch, dinner, and snacks for a high-calorie diet. The following example weekly menu refers to an example high-calorie diet and should therefore be considered as a suggestion, example, and not as a guide to be followed strictly. For a personalized diet, always consult specialized nutritionists.
Monday: example WEEKLY MENU High-calorie diet
- Breakfast: One large cup (8-9 oz) of whole or partially skimmed milk + 4-6 five-grain toast with a spread of butter and fruit jam + 1 seasonal fruit of choice.
- Morning snack: 1 sandwich made with: 1 slice of white or whole wheat bread + lean cold cuts (prosciutto, ham, turkey, or bresaola) + 0.5 oz of walnuts or almonds.
- Lunch: 3.5 oz of pasta with tomato sauce or vegetables and 1 tablespoon of Parmesan cheese + 1.75 oz of dried legumes (beans, lentils, chickpeas) + Vegetables or salad at will + 1 or 2 slices of white or whole wheat bread + 2 tablespoons of extra-virgin olive oil + 1 seasonal fruit of choice.
- Afternoon snack: 1 fruit-flavored yogurt of choice + 0.5 oz of walnuts.
- Dinner: 7 oz of white meat (chicken or turkey) + 2-3 slices of white or whole wheat bread + Vegetables or salad at will + 2 tablespoons of extra-virgin olive oil + 1 seasonal fruit of choice.
- Evening snack: 1 seasonal fruit of choice.
Tuesday: example WEEKLY MENU High-calorie diet
- Breakfast: One large cup (7-8 oz) of whole or low-fat milk + 1 slice of medium-thick homemade doughnut + 1 seasonal fruit of your choice.
- Morning snack: 1 sandwich made with: 1 slice of white or whole wheat bread + lean deli meat (prosciutto, ham, turkey, or bresaola) + 0.5 oz of nuts or almonds.
- Lunch: 3.5 oz of rice with tomato or vegetables and 1 tablespoon of Parmesan cheese + 3.5 oz of white meat (chicken or turkey) + Unlimited serving of vegetable or salad + 1 or 2 slices of white or whole wheat bread + 2 tablespoons of extra-virgin olive oil + 1 seasonal fruit of your choice.
- Afternoon snack: 1 fresh fruit smoothie with milk + 0.5 oz of almonds.
- Dinner: 6.3 oz of red meat (veal, beef or lean beef) + 1.8-2.1 oz of rice + Unlimited serving of vegetable or salad + 2 tablespoons of extra-virgin olive oil + 1 seasonal fruit of your choice.
- Evening snack: 1 glass of low-fat milk.
Wednesday: example WEEKLY MENU Hypocaloric Diet
- Breakfast: One large cup (7-9 oz) of whole or partially skimmed milk + 1 slice of medium thickness fruit tart + 1 seasonal fruit of your choice.
- Morning snack: 1 sandwich made with: 1 slice of white or wholemeal bread + lean meats (raw or cooked ham, turkey, beef carpaccio) + 0.5 oz of walnuts or almonds.
- Lunch: 3.5 oz of couscous with tomatoes or vegetables and 1 tablespoon of parmesan cheese + 5.3 oz of “white” lean fish (sole, cod, etc.) + Vegetable side dish or salad as desired + 1 or 2 slices of white or wholemeal bread + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of your choice.
- Afternoon snack: 1 fruit-flavored yogurt of your choice + 0.35 oz of dark chocolate.
- Dinner: 6.3 oz of lean pork + 2 medium potatoes (about 7 oz each) + Vegetable side dish or salad as desired + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of your choice.
- After-dinner snack: 1 seasonal fruit of your choice.
Thursday: example WEEKLY MENU High Caloric Diet
- Breakfast: One large cup (7-8 oz) of whole or partially skimmed milk + 1 slice of medium-thickness yogurt plum cake + 1 seasonal fruit of choice.
- Mid-morning snack: 1 sandwich made with: 1 slice of white or wholemeal bread + lean cold cuts (raw or cooked ham or turkey or bresaola) + 0.5 oz of walnuts or almonds.
- Lunch: 3.5 oz pasta with tomato or vegetables and 1 tablespoon of Parmesan cheese + 1.75 oz of dry legumes (beans, lentils, chickpeas) + Unlimited serving of vegetables or salad + 1 or 2 slices of white or wholemeal bread + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of choice.
- Afternoon snack: 1 fresh fruit smoothie with milk + 0.5 oz of walnuts.
- Dinner: 6.35 oz of “oily” fish (salmon, mackerel, anchovies, etc.) + 2-3 slices of white or wholemeal bread + Unlimited serving of vegetables or salad + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of choice.
- Evening snack: 1 cup of partially skimmed milk.
Friday: example WEEKLY MENU High Caloric Diet
- Breakfast: One large cup (7-8 oz) of whole or partially skimmed milk + 8-10 cookies of choice + 1 seasonal fruit of choice.
- Mid-morning snack: 1 sandwich made with: 1 slice of white or wholemeal bread + lean cold cuts (raw or cooked ham or turkey or bresaola) + 0.5 oz of walnuts or almonds.
- Lunch: 3.5 oz farro with tomato or vegetables and 1 tablespoon of Parmesan cheese + 2.82 oz of lean cheeses such as ricotta, curd cheese, first salt cheese or mozzarella + Unlimited serving of vegetables or salad + 1 or 2 slices of white or wholemeal bread + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of choice.
- Afternoon snack: 1 fruit-flavored yogurt of choice + 0.5 oz of almonds.
- Dinner: 8.8 oz of lean or semi-lean “white” fish (sole, cod, sea bass, etc.) + 1.76-2.1 oz of rice + Unlimited serving of vegetables or salad + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of choice.
- Evening snack: 1 seasonal fruit of choice.
Saturday: example WEEKLY MENU Hypercaloric Diet
- Breakfast: One large cup (7-8.5 oz) of whole or partially skimmed milk + 3 slices of toast with butter and jam and 4 biscuits + 1 seasonal fruit of choice.
- Morning snack: 1 sandwich made with: 1 slice of white or whole wheat bread + lean cold cuts (prosciutto, cooked ham, turkey or bresaola) + 0.5 oz of walnuts or almonds.
- Lunch: 3.5 oz of rice with tomatoes or vegetables and 1 tablespoon of Parmesan cheese + 1 egg and 2 oz of sliced cold cuts + Side dish of vegetables or salad to taste + 1 or 2 slices of white or whole wheat bread + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of choice.
- Snack: 1 fresh fruit smoothie with milk + 0.35 oz of dark chocolate.
- Dinner: 2 eggs + 2 medium potatoes (about 7 oz) + Side dish of vegetables or salad to taste + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of choice.
- After dinner snack: 1 glass (8 oz) of partially skimmed milk.
Sunday: example WEEKLY MENU Hypercaloric Diet
- Breakfast: One large cup (7-8.5 oz) of whole or partially skimmed milk + 4-6 barley malt toast with a veil of butter and fruit jam + 1 seasonal fruit of choice.
- Morning snack: 1 sandwich made with: 1 slice of white or whole wheat bread + lean cold cuts (prosciutto, cooked ham, turkey or bresaola) + 0.5 oz of walnuts or almonds.
- Lunch: 3.5 oz of couscous with tomatoes or vegetables and 1 tablespoon of Parmesan cheese + 5.3 oz of mollusks (squid, shrimp, etc.) + Side dish of vegetables or salad to taste + 1 or 2 slices of white or whole wheat bread + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of choice.
- Snack: 1 fruit-flavored yogurt of choice + 0.5 oz of walnuts.
- Dinner: 7 oz of white meat (chicken or turkey) + 2-3 slices of white or whole wheat bread + Side dish of vegetables or salad to taste + 2 tablespoons of extra virgin olive oil + 1 seasonal fruit of choice.
- After dinner snack: 1 seasonal fruit of choice.
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The information provided in the Diet and Italian Recipes articles is for INFORMATION ONLY and does not intend to replace the opinion of professional figures such as a doctor, nutritionist, or dietitian, whose intervention is necessary for the prescription and composition of personalized dietary therapies.
