7-Day Peanut Butter Weight Gain Meal Plan (Pakistani Diet)
Asim Saboor IqbalShare
Last updated: October 2026 · By Asim Saboor Iqbal, founder of Nautty
Quick Answer
To gain weight on a Pakistani diet, keep your normal meals (paratha, daal chawal, roti and salan) and add three small peanut butter moments a day: a spoon at breakfast, a shake mid-morning or after the gym, and a snack in the evening. That adds roughly 450–600 extra healthy calories a day without forcing huge meals. Below is a complete 7-day plan you can follow.
Before You Start
- Peanut butter is calorie-dense: about 95 calories per tablespoon (16g). Two tablespoons give about 190 calories.
- Choose the right jar: Unsweetened (100% peanuts, 26g protein per 100g) for gym and muscle gain; Honey or Chocolate if taste helps you eat consistently.
- 1 tablespoon (tbsp) = a level dinner spoon.
- This plan is for healthy adults. If you're underweight because of a medical condition, pregnant, or planning for a child, speak to your doctor or a dietitian first. Not suitable for anyone with a peanut allergy.
Your Daily Peanut Butter Boost
| Time | Peanut butter | Extra calories (approx.) |
|---|---|---|
| Breakfast | 1 tbsp on paratha, toast or oats | +95 |
| Mid-morning or after gym | Shake with 2 tbsp peanut butter, milk and banana | +350–450 (whole shake) |
| Evening | 1 tbsp with fruit, toast or energy balls | +95–200 |
The 7-Day Plan
Day 1
- Breakfast: 2-egg omelette, 1 paratha with 1 tbsp peanut butter, chai.
- Mid-morning: banana peanut butter shake (250ml full-cream milk, 1 banana, 2 tbsp peanut butter).
- Lunch: daal chawal with raita and salad.
- Evening: chai with 2 slices of toast and 1 tbsp honey peanut butter.
- Dinner: chicken karahi, 2 roti, salad.
- Before bed: 1 glass of milk and 4 dates.
Day 2
- Breakfast: oats cooked in milk, topped with 1 tbsp peanut butter and sliced banana.
- Mid-morning: a handful of roasted chana and peanuts.
- Lunch: chicken pulao with raita.
- Evening: apple slices with 1 tbsp peanut butter.
- Dinner: aloo gosht with 2 roti.
- Before bed: oats-and-dates power shake (250ml milk, 40g oats, 4 dates, 2 tbsp peanut butter).
Day 3
- Breakfast: anda paratha with a glass of lassi.
- Mid-morning: chocolate peanut butter shake (milk, 1 banana, 2 tbsp chocolate peanut butter).
- Lunch: chana or rajma with rice.
- Evening: 2 peanut butter energy balls (recipe below).
- Dinner: chicken tikka with naan and a peanut butter satay dip.
- Before bed: haldi doodh (turmeric milk).
Day 4
- Breakfast: 2 slices of toast with 1 tbsp peanut butter and banana, 2 boiled eggs, chai.
- Mid-morning: dahi with honey and a few nuts.
- Lunch: chicken biryani with raita.
- Evening: peanut butter paratha roll (paratha, 1 tbsp chunky peanut butter, banana).
- Dinner: daal, sabzi and 2 roti.
- Before bed: banana peanut butter shake.
Day 5
- Breakfast: oats with milk, 1 tbsp peanut butter and dates.
- Mid-morning: fruit chaat.
- Lunch: chicken qorma with 2 roti.
- Evening: 2 peanut butter energy balls with chai.
- Dinner: keema with roti and salad.
- Before bed: milk with 4 dates.
Day 6
- Breakfast: anda paratha with 1 tbsp peanut butter on the side.
- Mid-morning: oats-and-dates power shake.
- Lunch: chana chawal with salad.
- Evening: chai with peanut butter toast.
- Dinner: chicken tikka with naan.
- Before bed: a glass of lassi.
Day 7
- Breakfast: weekend halwa puri (enjoy it, no peanut butter needed today).
- Mid-morning: banana peanut butter shake.
- Lunch: pulao with raita.
- Evening: apple or banana with 1 tbsp peanut butter.
- Dinner: karahi or nihari with naan.
- Before bed: warm milk with 1 tbsp peanut butter stirred in.
Peanut Butter Energy Balls (makes about 12)
Mix 1 cup oats, ½ cup peanut butter, 3 tbsp honey and 6 chopped dates. Roll into small balls and refrigerate for 30 minutes. Keeps in the fridge for up to a week. Two balls make an easy evening snack.
Weekly Shopping List
- Peanut butter: about 500g for the week (a 1kg jar lasts about two weeks on this plan)
- Full-cream milk, dahi, eggs
- Bananas, apples, dates
- Oats, atta, rice, daal, chana
- Chicken or meat for your usual salan
Tips That Make the Plan Work
- Don't skip the shake. It's the easiest 400+ calories of the day.
- Train 3–4 times a week. Strength exercise helps turn extra calories into muscle rather than only fat.
- Weigh yourself weekly, same day and time. Aim for steady, gradual gain.
- Sleep 7–8 hours. Recovery matters as much as food.
- Drink water between meals, not with them, so you have room to eat.
Frequently Asked Questions
How much peanut butter should I eat per day to gain weight?
On this plan, about 3–4 tablespoons a day (roughly 285–380 calories from peanut butter alone), spread across meals.
Which peanut butter is best for weight gain in Pakistan?
One made mostly of peanuts with no hydrogenated oils or palm oil. Nautty Creamy Unsweetened blends best into shakes. See our weight gain guide for more.
How long until I see results?
Most people notice a change on the scale within 2–4 weeks if they follow the plan consistently, though it varies by person.
Can students follow this plan?
Yes. The shake and peanut butter paratha roll are easy to make in a hostel or before university.
Shop Nautty peanut butter → · TCS delivery across Pakistan, Cash on Delivery available.
About the author: Asim Saboor Iqbal founded Nautty after six years of making peanut butter in Pakistan, starting with SAWAD Peanut Butter in Lahore. Read our story.