Weight Gain Diet Plan

Overview

If you really want to gain weight, you will have to follow the diet plan strictly, and you will have to live a healthy lifestyle by eating healthy foods, doing exercise, and many more things. Yoga-based exercise is also very helpful for gaining weight. Some people drink soda to gain weight, but it is not good for their health because soda destroys their inside body parts at the same time. Whether you are a slim boy or a skinny girl, if you are underweight and want to gain weight with a fast metabolism, then you will have to follow a weight-gain diet plan.

How Many Calories Do You Need to Gain Weight?

You should be taking 3000 calories a day. You can change this weight gain based on your age, gender, health condition, etc. But when you take it you will have to follow it daily in your diet.

Question: How much weight can I expect from a diet plan in a month?

Ans: Weight gain depends on several factors. Current weight, digestion, age, metabolism, and so on. But still, by following this weight-gain diet plan, you can expect that your weight may gain 3-4  kg in a month.

Diet Plan for Weight Gain

-:Sunday:-

Breakfast( 8:30 a.m. to 9:00 a.m.) 
{ one egg,
 sandwich with green vegetables, 
brown bread with butter, 
300-500ml milk,  
3 dates after some time have a banana shake }
 
Lunch (1:00 p.m. to 2:00 p.m.)
{ Fresh vegetable salad,  
3 chapati, 
1 full cup of any vegetable,
1 cup curd,
1 plate of rice }

Dinner (7:00 p.m. to 8:30 p.m.)
chicken fry or chicken curry,
3 chapati,
vegetable salad 

-:Monday:-

Breakfast( 8:30 a.m. to 9:00 a.m.) 
{ one egg,
3 potato stuffed  parathas, 
brown bread with butter, 
300-500ml milk,  
3 almonds,
3 cashews,
After some time, you have to take a mango shake. }

Lunch (1:00 p.m. to 2:00 p.m.)
{ Fresh vegetable salad,  
3 chapati, 
1 cup cauliflower vegetables,
1 cup curd,
1 plate of rice }

Dinner (7:00 p.m. to 8:30 p.m.)
1 cup bean potato vegetable,
3 chapati,
vegetable salad 

-: Tuesday :-

Breakfast ( 8:30 a.m. to 9:00 a.m.) 
{ one egg,
1 plate of sweets( halwa), 
brown bread with butter, 
300-500ml milk,  
3 almonds,
3 cashews,
After some time, you have to take a mango shake.}
 
Lunch (1:00 p.m. to 2:00 p.m.)
{ Fresh vegetable salad,  
3 chapati, 
1 cup capsicum vegetable,
1 cup curd,
1 plate of aloo chaat 
1 coconut water }

Dinner (7:00 p.m. to 8:30 p.m.)
1 cup carrots, peas, potatoes vegetable,
3 chapati,
vegetable salad 

-: Wednesday :-

Breakfast ( 8:30 a.m. to 9:00 a.m.) 
{ one egg,
 3 desi ghee paratha, 
brown bread with butter, 
300-500ml milk,  
3 almonds,
3 cashews,
After some time, you have to take some coconut water.}

Lunch (1:00 p.m. to 2:00 p.m.)
{ Fresh vegetable salad,  
3 chapati, 
1 cup cauliflower vegetables,
1 cup curd,
1 plate of rice }

Dinner (7:00 p.m. to 8:30 p.m.)
1 cup rajma curry vegetable,
1 cup spinach paneer
3 chapati,
vegetable salad 

-: Thursday :-

Breakfast  (8:30 a.m. to 9:00 a.m.) 
{ one egg,
 1 cup of fruit custard, 
brown bread with butter, 
1 sandwich with green vegetables, 
3 almonds,
3 cashews,
After some time, you have to take a mango shake.}
 
Lunch (1:00 p.m. to 2:00 p.m.)
{ Fresh vegetable salad,  
3 chapati, 
1 cup fish curry,
1 plate of rice }
Dinner (7:00 p.m. to 8:30 p.m.)
1 cup chicken stew,
3 chapati,
vegetable salad 

-: Friday :-

Breakfast (8:30 a.m. to 9:00 a.m.)
{ one egg,
 3 potato stuffed  parathas, 
brown bread with butter, 
300-500ml milk,  
3 almonds,
3 cashews,
After some time, you have to take orange juice.}
 
Lunch (1:00 p.m. to 2:00 p.m.)
{ Fresh vegetable salad,  
3 chapati, 
1 cup lady finger vegetable,
1 cup curd,
1 plate of rice }

Dinner (7:00 p.m. to 8:30 p.m.)
1 cup of peas, mushroom, vegetables,
3 chapati,
vegetable salad 

-: Saturday :-

Breakfast (8:30 a.m. to 9:00 a.m.) 
{ one egg,
2 paneer-stuffed chilla, 
brown bread with butter, 
300-500ml milk,  
3 walnuts,
3 cashews,
After some time, you have to have a banana shake.}
 
Lunch (1:00 p.m. to 2:00 p.m.)
{ Fresh vegetable salad,  
3 chapati, 
1 cup mixed vegetables,
1 cup curd,
1 glass buttermilk }

Dinner (7:00 p.m. to 8:30 p.m.)
1 cup bitter gourd vegetable,
3 chapati,
vegetable salad,
chicken soup 

Diet plan chart for gaining weight, do's and do not's :

Do

1. Get enough sleep (7-8 hours)
2. Use a bigger plate while eating food
3. Drink much water
4. Drink milk daily
5. Eat chocolate
6. Take a fruit shake
7. Eat more often
8. Eat your protein and green vegetables

Don't

1. Drink water after every meal.
2. smoke 
3. Alcohol

Food items that you should follow in a diet plan for weight gain.

1. Egg

Eggs are the best option for gaining weight. It has proteins, calcium, vitamins, nutrients, and healthy fats. It is muscle-building food that is easily available in a nearby shop. If we eat eggs with yolks, we gain body weight quickly. It is necessary to eat a whole egg with a yolk, which is very beneficial for gaining weight.

2. Milk

Milk is a great source of weight gain, and it has calories, protein, and beneficial nutrients. It is healthy for older people to gain weight and build muscle. To increase your calories, add them to your meal or snack.

3. Meat

Red meat is a rich source of protein and vitamins that help build and gain weight. It contains calories, fat, calcium, protein, and beneficial nutrients. The extra calories and fat in red meat will also help you gain weight faster than any other meal or snack.

4. Nuts or dry fruits

(a). Almonds 

(b). Cashews 

(c). Pistachios

(d). Walnuts

(e). Raisins or dry grapes

They all contain vitamins, minerals, fiber, and protein in very high quantities, which helps you feel full and energetic. For weight gain, you have to include it in your breakfast and snack. 

5. Oily fish

Oily fish contain long-chain omega-3 fatty acids. Fatty fish, like salmon, have a rich amount of fatty acids and proteins. Oily fish helps you gain weight and boosts your immunity. Omega-3 is the best way that is valuable for gain fast weight.

6. Boil potatoes.

Potatoes are an excellent food source for weight gain. Potatoes have nutrients like vitamin B, vitamin C, potassium, fiber, protein, and carbs. And you know a potato has 150- 160 calories. Do you know? Why does every gym trainer suggest you eat boiled potatoes Because they know that potatoes are a good source of weight gain and give you energy to exercise.

7. Rice

Rice is a suitable, rice is low cost carb source that's why it is a part of weight gain eating plan. Just 1 cup (200 g) white rice have 204 calories, 44 g of carbs, and very less fat ( 5 ). In single serve you get high amount of carbs and calories. 

8. Cheese

Some dairy products can be helpful for healthy weight gain ( cheese, cream, milk, yogurt,  etc.). These all are rich in amount of calories, protein, and calcium. Compared to other things, cheese has a large amount of calories, protein, and calcium.

9. Cup banana shake

Yes, Banana and milk are rich in protein, carbs, calcium, and phosphorus, which are essential for weight gain. This helps you increase your immunity. These minerals enhance muscle growth and make bones stronger. If you want to gain weight, then you have to drink a banana shake twice a day.

10. Chickpeas (grams)

Chickpeas (grams) are rich in both fiber and protein. Which helps you stay full and energetic. There are 27.4 carbs per 100 grams of cooked gram, which is enough to cause weight gain.