How to Gain Weight in 15 Days (Realistically and Safely)

If you're looking to put on some healthy weight in 15 days, it's totally doable—as long as your expectations are realistic. You won't pack on 10 pounds of pure muscle in two weeks, but you can definitely start to see changes in your body and energy if you stay consistent. Here's how to go about it:

1. Eat More—But Smartly

The goal is to eat more calories than your body burns. That means eating a calorie surplus, but not just stuffing yourself with junk food.

Add 500–700 extra calories per day.

Focus on calorie-dense foods like nut butters, avocados, cheese, whole eggs, full-fat dairy, nuts, and healthy oils.

Add extras to your meals: a spoon of peanut butter in your smoothie, olive oil on your pasta, cheese on your eggs.

2. Increase Your Meals and Snacks

Don’t just rely on 3 meals. Add 2–3 snacks in between.

Snack ideas: protein bars, trail mix, bananas with peanut butter, yogurt with granola, boiled eggs, smoothies.

3. Protein Is Your Best Friend

If you’re trying to gain muscle and not just fat, protein is key.

Aim for about 1.2 to 2 grams of protein per kg of your body weight.

Great sources: chicken, fish, eggs, beans, lentils, tofu, protein shakes.

4. Lift Weights or Do Strength Training

You don't want all your extra calories turning into fat. Even a basic home workout with resistance bands, bodyweight squats, and pushups helps your body use that extra fuel to build muscle instead.

5. Don’t Skip Carbs and Fats

Carbs give you energy and help your body hold onto water and glycogen (which can help you “fill out” more). Fats are calorie-rich and essential for hormones.

Good carbs: rice, oats, potatoes, bread, pasta.

Healthy fats: avocado, nuts, seeds, fatty fish, olive oil.

6. Drink Your Calories

Sometimes eating a lot is hard. Smoothies, milk, protein shakes, or even fruit juice can help you get in more calories without making you feel too full.

7. Stay Consistent and Track Progress

Take photos, check your weight every 3-4 days, and keep track of how much you’re eating. The scale won’t always jump fast, but your energy,

 strength, and appetite will start to shift.