Diet chart for weight gain

Diet chart for weight gain. Gaining weight and building muscles is more challenging than just eating more. Eating extra calories is important, but they should be healthy to avoid gaining extra fat. For those with a fast metabolism, gaining weight can be tough. If you’re one of them, following a weight gain diet plan can help. Being underweight has its own problems like fatigue, low immunity, pale skin, and brittle hair and nails. It’s crucial to consult with a dietitian to find the right diet plan for you, whether it’s for gaining weight or maintaining it.

Building muscles or gaining weight isn’t so particularly essential as it sounds. Regardless, as there are diet means to get in shape, there are diet plans for weight gain. An eating routine course of action for weight gain should focus on fortunate and extraordinary quality protein utilization. In any case, it is central to pick the correct eating routine for weight gain that consolidates a sound eating exercise rather than exhausting calories and fats. A real eating routine game plan for weight gain gives you significant enhancements while helping you with building mass.

Putting on weight can be similarly essential to trying to get in shape. While the fundamental centre is to expend energy and protein admissions, it is likewise critical to keep a solid, adjusted diet without eating such a large number of food varieties that could have high measures of calories yet minimal in the method of good nourishment.

This diet plan for weight gain in 7 days gives one illustration of how to accomplish a higher protein and higher calorie intake from sound energy-giving food sources, for example, lean meat, dairy, eggs, seeds, and nuts, which will help you to partake in your food while working your direction toward accomplishing your weight gain objectives.

There are no shortcuts to gaining weight. You need to eat a healthy diet, use quality fitness supplements like whey protein or creatine, drink enough water, and exercise regularly. To keep your weight stable after gaining it, aim for at least 0.8 grams of protein per kilogram of body weight.

Diet Chart for Weight Gain: A Simple & Effective Meal Plan

It won’t be easy to gain the right amount of weight without a good diet plan.

Some people also have a notion that having junk food or dirty calories can help, but as the name suggests, not only is it unhealthy, it’s harmful for your body too.

So let’s understand the need for a good diet and also have a look-through of a practical and accessible food chart to gain weight, ensuring you have the necessary nutrients.

The Importance of Supplements

Sometimes, meeting calorie and nutrient requirements solely through diet may be challenging. This is where supplements such as whey protein, weight gainer, and creatine play a vital role.

Whey Protein: A convenient way to increase protein intake, whey protein can be easily incorporated into shakes or meals, aiding in muscle development.

Weight Gainer: A weight gainer is a supplement that fulfills the need for protein, carbohydrate, and fat in the body. 

Creatine: Known for enhancing athletic performance and promoting muscle growth, creatine can be particularly beneficial for those engaging in strength training.

Understanding the Basics

To gain weight, it’s essential to consume more calories than your body burns.

This doesn’t mean indulging in unhealthy junk food; instead, focus on nutrient-dense meals that provide energy and support overall health. The important part to understand is to have effective gains; you should eat at regular intervals.

Normally, like having it 3 times a day, you can have it 5 times a day.

Don’t eat a lot of food at that given time thinking that you’re gaining calories because the unprocessed calories become stored as fat.

3-Day International Plan 

Meal	Day 1 Example	Day 2 Example	Day 3 Example
Breakfast	Coffee + whole-wheat sandwich with egg	Milk + tapioca with chicken/cheese	Smoothie + chicken omelet
Snack	Peanut butter biscuits + almonds	Avocado-egg sandwich + banana	Oatmeal + nuts
Lunch	Chicken stroganoff + rice + salad	Pasta with tuna and veggies	Meatballs + mashed potatoes + broccoli
Dinner	Similar to lunch	Similar to lunch	Similar to lunch

Diet Chart for Weight Gain

Time	Vegetarian Option	Non-Vegetarian Option
6:30 AM	Warm water with soaked almonds—1 glass	Warm water with soaked almonds—1 glass
7:30 AM (Breakfast)	Option 1: Masala poha with peanuts, potatoes, and curry leaves—1 bowl	Option 1: Omelette with multigrain bread and avocado slices – 2 eggs, 1 toast
	Option 2: Upma made with ghee, vegetables, and cashews – 1 bowl	Option 2: Boiled eggs with buttered multigrain toast – 2 eggs, 1 toast
10:30 AM (Snack)	A handful of roasted peanuts or makhana, along with a banana	A boiled egg and a banana
1:00 PM (Lunch)	Option 1: Roti with paneer bhurji, aloo sabzi, and curd – 2 rotis, 1 bowl sabzi	Option 1: Grilled chicken with jeera rice and sautéed vegetables (carrots, beans) – 1 serving chicken, 1 cup rice
	Option 2: Rice with dal (toor or masoor), ghee, and stir-fried spinach – 1 cup rice, 1 bowl dal	Option 2: Light fish curry with steamed rice and sautéed greens – 1 serving fish, 1 cup rice
4:00 PM (Snack)	Fresh seasonal fruit smoothie (mango or banana) with milk and nuts – 1 glass	A glass of buttermilk with roasted cumin powder and a handful of cashews
6:30 PM (Evening Drink)	Herbal tea with a teaspoon of honey and a few roasted nuts	Herbal tea with honey and a few roasted almonds
8:00 PM (Dinner)	Option 1: Multigrain roti with mixed vegetable curry and curd – 2 rotis	Option 1: Grilled fish or chicken with a side of mashed sweet potato – 1 serving fish/chicken
	Option 2: Vegetable pulao with a dollop of ghee and cucumber raita – 1 bowl pulao	Option 2: Lightly spiced chicken stew with carrots and potatoes – 1 serving stew
9:30 PM (Before Bed)	Warm milk with a pinch of turmeric or elaichi, along with a banana or a few dates	Warm milk with a pinch of turmeric, along with a boiled egg or dates

Foods to Include for Healthy Weight Gain

• Healthy weight gain foods- whole grains

Roti, Rice, Daliya, Oats, Quinoa, Millets (jowar, bajra).

• Dairy Products:

Full cream milk, curd, paneer and cheese.

• Vegetables,

Root vegetables such as potato, sweet potato, carrots, and beets

• Fruits,

High-calorie fruits like banana, mango, chikku, papaya and date

• Protein,

Lentils, beans, paneer, tofu, soya.

Chicken, eggs, fish -rohu, pomfret, salmon.

• Nuts,

Almonds, walnuts, cashew, peanut, flax, chia, sunflower.

• Healthy oils,

Ghee, butter, olive oil, and coconut oil.

Foods to Avoid

Packaged food:

• All products including chips, burgers, sausages, piza, pasta, ready snacks, and sandwiches should be avoided.

High Sugar or Fried Snacks:

• Chips, pastries, candies are not recommended as they contain calories but lack nutrient intake.

Sugary Beverages:

• Do not consume sodas, sweetened teas, and energy drinks.

Refined Foods:

• Restrict white bread, maida-based products, and sugary breakfast cereals.

Diet Chart for Weight Gain—5 FAQs