Acquiring weight or building muscles is not as simple as it may seem. However, there are also diet plans for gaining weight. A diet plan needs to provide high calories and high-quality protein to gain weight. Choosing a weight gain plan that includes a well-balanced diet rather than one based entirely on empty calories and fat is wise. A diet chart for weight gain that promotes muscle building and provides essential nutrients is a healthy weight loss plan.
Weight gain diet plans intended to help people gain weight have as their main goal the provision of more calories than they consume during the day. However, an effective weight gain diet chart will include carbohydrates, proteins, healthy fats, and calories. Therefore, you must select your diet carefully, considering its nutritional quality.
An underweight individual faces the same difficulties as an overweight individual. Furthermore, underweight people are more likely to suffer from fatigue, weakened immunity, frequent infections, fractures, pale skin, and brittle hair due to their underweight status. For this reason, it is imperative to select a diet chart for weight gain that is both effective and healthy.
It is critically imperative for you to gain weight correctly to achieve this goal. Attempting to gain weight by eating excessive amounts of pizzas and donuts can seriously harm your health. To weight gain plan, you should gain a combination of muscle mass and subcutaneous fat, not excessive amounts of fat around the abdomen. There are plenty of people who are not overweight who develop type 2 diabetes or heart disease. Thus, a healthy lifestyle and eating healthy food are paramount. Even when trying to put on weight, you should eat mostly healthy foods.
According to the calculator, you should increase calories by 300-500 per day. Try to consume about 700-1000 calories more than your maintenance level if you want to gain weight fast. It depends on how many calories you need per day. Calorie counting doesn’t need to continue forever, but you can count for the first few days and weeks to see what you’re eating.
Here are the best diet plans for gaining weight if you struggle to find one. An effective weight gain plan is outlined in this article.
Diet Plan For Weight Gain
Sunday
| Breakfast (8:00-8:30AM) | 2 egg brown bread sandwich + green chutney + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal (11:00-11:30AM) | 1 cup banana shake |
| Lunch (2:00-2:30PM) | 1 cup arhar dal + 1 cup potato curry + 3 chapatti + 1/2 cup rice + 1/2 cup low fat curd + salad |
| Evening (4:00-4:30PM) | 1 cup strawberry smoothie + 1 cup vegetable poha |
| Dinner (8:00-8:30PM) | 1.5 cup chicken curry + 3 chapatti + salad |
Monday
| Breakfast (8:00-8:30AM) | 3 onion stuffed parantha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal (11:00-11:30AM) | 1 cup mango shake |
| Lunch (2:00-2:30PM) | 1 cup moong dal/ chicken curry + 1 cup potato and caulifllower vegetable + 3 chapatti + 1/2 cup rice + salad |
| Evening (4:00-4:30PM) | 1 cup pomegranate juice + 2 butter toasted bread |
| Dinner (8:00-8:30PM) | 1 cup beans potato vegetable + 3 chapatti + salad |
Tuesday
| Breakfast (8:00-8:30AM) | 3 paneer stuffed besan cheela + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal (11:00-11:30AM) | 1 apple smoothie with maple syrup |
| Lunch (2:00-2:30PM) | 1 cup masoor dal + 1 cup calocasia + 3 chapatti + 1/2 cup rice + 1 cup low curd + salad |
| Evening (4:00-4:30PM) | 1 cup tomato soup with bread crumbs + 1 cup aloo chaat |
| Dinner (8:00-8:30PM) | 1 cup carrot peas vegetable +3 chapatti + salad |
Wednesday
| Breakfast (8:00-8:30AM) | 1.5 cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal (11:00-11:30AM) | 1 cup ripe banana with 2 tsp ghee |
| Lunch (2:00-2:30PM) | 1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad |
| Evening (4:00-4:30PM) | 1 cup vegetable juice + 1 cup upma |
| Dinner (8:00-8:30PM) | 1.5 cup parwal vegetable + 3 chapatti + salad |
Thursday
| Breakfast (8:00-8:30AM) | 2 cucmber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 cshews + 2 walnuts + 4 almonds |
| Mid-Meal (11:00-11:30AM) | 1 cup buttermilk + 1 cup sweet potato chaat |
| Lunch (2:00-2:30PM) | 1 cup white chana/ fish curry + 3 chapatti + 1/2 cup rice + salad |
| Evening (4:00-4:30PM) | 1 cup almond milk + banana |
| Dinner (8:00-8:30PM) | 1 cup cauliflower potato vegetable + 3 chapatti + salad |
Friday
| Breakfast (8:00-8:30AM) | 2 cup vegetable poha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts |
| Mid-Meal (11:00-11:30AM) | 2 cups watermelon juice |
| Lunch (2:00-2:30PM) | 1 cup chana dal + 1 cup bhindi vegetable + 3 chapatti + 1/2 cup rice + salad |
| Evening (4:00-4:30PM) | 1 cup sprouts salad + 2 potato cheela + green chutney |
| Dinner (8:00-8:30PM) | 1 cup peas mushroom vegetable + 3 chapatti + salad |
Saturday
| Breakfast (8:00-8:30AM) | 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts |
| Mid-Meal (11:00-11:30AM) | 1 cup coconut water + 1 cup pomegrate |
| Lunch (2:00-2:30PM) | 1 cup mix dal + 1 cup soybean curry + 3 chapatti + 1/2 cup curd + salad |
| Evening (4:00-4:30PM) | 1 cup fruit salad + 4 pc vegetable cutlets + green chutney |
| Dinner (8:00-8:30PM) | 1 cup karela vegetable + 3 chaptti + salad |
Diet Chart For Weight Gain: Dos And Don’ts
Don’ts Do in Diet plan of weight gain
- Be sure to drink water before meals
- Do not smoke
Do’s
- Consume more food
- Drink more milk
- Drink weight gainer shakes
- Eat on bigger plates
- Make your coffee creamer
- Use Creatine
- Get Quality Sleep
- Prioritize your protein and vegetables
Diet Plan for Weight Gain: Food Items You Can Easily Consume
1. Avocado:
Healthy fat is an excellent way to add flavour to your diet through these green vegetables. A half avocado contains 140 calories in addition to high levels of fibre, potassium, and folic acid.
2. Natural Granola:
If you are trying to gain weight, you will benefit from granola with no added sugar. Sweetened rolled oats, sugar, nuts, and healthy fats (including coconut oil and coconut nut butter) combine to make this tasty snack. Other dried fruits, nuts, and seeds can also be included.
3. Whole Wheat Bread:
Eat healthy bread products to gain weight, say, nutritionists. Whole grains are best when it comes to bread.
4. Nuts:
Snacking on nuts will help you gain weight. These foods are rich in fats and nutrients and contain large fibre. Nuts can provide hours of sustained energy. Nuts are not all equal when it comes to fibre content.
5. Cheese:
Parmesan topped with asparagus, Swiss with eggs, and goat cheese with roasted chicken. The high protein content of cheese makes it a great snack on its own.
6. Lean Red Meat:
Steak has a great deal of iron and protein. The high cholesterol content of red meat means that most nutritionists do not recommend eating it more than a few times per week as part of a healthy diet.
7. Real Nut Butters:
Protein and fat are present in natural peanut butter, so it’s a healthy choice for gaining weight. The total calories in a tablespoon of natural peanut butter are 100.
8. Whole Fat Milk:
You can substitute whole milk for skim milk when trying to gain weight, dietitians. It only has 60 more calories because the fat is still present.
9. Tropical Fruit:
Food experts recommend mangoes, papayas, bananas, and pineapples as great choices. All of these contain natural sugars and are very energizing.