Here's a sample food program for one week to help you gain weight:

Monday

Breakfast:

2-3 slices of whole grain toast with peanut butter or almond butter
1 banana
1 cup of full-fat yogurt or milk

Mid-morning snack:

Handful of mixed nuts

1 apple

Lunch:

Grilled chicken breast

Brown rice or quinoa
Steamed vegetables (broccoli, carrots, etc.)
1 avocado or hummus spread on a slice of bread

Afternoon snack:

Greek yogurt with berries and granola

1-2 hard-boiled eggs

Dinner:

Baked sweet potato

Grilled or roasted beef or lamb
Steamed or roasted vegetables (asparagus, brussels sprouts, etc.)

Evening snack:

Smoothie made with full-fat yogurt or milk, banana, and almond butter
Handful of almonds or other nuts

Tuesday

Breakfast:

2-3 pancakes or waffles with syrup

2 scrambled eggs
1 cup of full-fat milk or yogurt

Mid-morning snack:

1 cup of cottage cheese

1 apple or other fruit

Lunch:

Grilled salmon or tuna

Brown rice or quinoa
Steamed vegetables (green beans, zucchini, etc.)
1 avocado or hummus spread on a slice of bread

Afternoon snack:
 Protein bar or shake
1-2 hard-boiled eggs

Dinner:

Spaghetti with meat sauce

Steamed or roasted vegetables (tomatoes, bell peppers, etc.)

Evening snack:

Smoothie made with full-fat yogurt or milk, banana, and almond butter
Handful of mixed nuts

Wednesday

Breakfast:

Breakfast burrito with eggs, cheese, and sausage or bacon

1 cup of full-fat milk or yogurt

Mid-morning snack:

Handful of mixed nuts

1 banana

Lunch:

Grilled chicken or turkey burger with cheese

Sweet potato fries
1 avocado or hummus spread on a slice of bread

Afternoon snack:

Greek yogurt with berries and granola

1-2 hard-boiled eggs

Dinner:

Beef or chicken stir-fry with rice

Steamed or roasted vegetables (snow peas, carrots, etc.)

Evening snack:

Smoothie made with full-fat yogurt or milk, banana, and almond butter
Handful of almonds or other nuts

Thursday

Breakfast:

Breakfast sandwich with eggs, cheese, and ham or bacon

1 cup of full-fat milk or yogurt

Mid-morning snack:

1 cup of cottage cheese

1 apple or other fruit
Lunch:

Grilled shrimp or scallops

Brown rice or quinoa
Steamed vegetables (spinach, kale, etc.)
1 avocado or hummus spread on a slice of bread

Afternoon snack:

Protein bar or shake

1-2 hard-boiled eggs

Dinner:

Baked potato with toppings (sour cream, cheese, bacon, etc.)

Grilled or roasted chicken or pork
Steamed or roasted vegetables (asparagus, brussels sprouts, etc.)

Evening snack:

Smoothie made with full-fat yogurt or milk, banana, and almond butter
Handful of mixed nuts

Friday

Breakfast:

2-3 slices of French toast with syrup

2 scrambled eggs
1 cup of full-fat milk or yogurt

Mid-morning snack:

Handful of mixed nuts