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Diet Chart For Weight Gain

Last Updated: Jan 23, 2024

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If you want to gain weight, you should follow a healthy lifestyle by taking healthy food, doing exercise, and many more things. Some people take soda to increase weight, no doubt soda may help you to gain weight, but it can destroy your health at the same time. Whether you are a slim man or a skinny girl, If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.

There are plenty of normal-weight men or women who get type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it is absolutely essential that you still eat a healthy diet and live an overall healthy lifestyle.

It is very important to eat mostly healthy foods or follow a gaining diet if you are trying to gain weight. If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator. If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level. Keep in mind that calorie calculators only provide estimates.

Your needs may vary by several hundred calories per day, give or take. You don't need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating. If you are concerned about your physical health, Here is a full healthy diet plan for you that should be followed every day.

Also Read - Bariatric Surgery for Weight Loss

Diet Plan for Weigt 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: Do's And Dont's in a Diet Plan

Do's

  1. Eat more often
  2. Drink milk
  3. Try weight-gain shakes
  4. Use bigger plates
  5. Add cream to your coffee
  6. Take creatine
  7. Get quality sleep
  8. Eat your protein first and vegetables last

Dont's

  1. Drink water before meals
  2. Smoke

Food Items You Can Easily Consume in a Diet Plan for Weight Gain

  1. Lean Red Meat: Steak contains a ton of protein and iron. Red meat is high in cholesterol, so most food professionals don’t recommend it as part of a healthy diet more than a few times per week.
  2. Real Nut Butters: Natural peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight in a healthy way. One tablespoon contains around 100 calories and has 4 grams of protein.
  3. Whole Fat Milk: Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skimmed milk with whole milk. Every glass of whole milk contains 60 calories more than a glass of skimmed milk.
  4. Tropical Fruit: Fruits like mango, papaya, bananas, and pineapple are amazing choices according to food experts. They are full of natural sugars and can give you great energy.
  5. Avocado: These delicious green vegetables are an excellent way to add heart-healthy fats to your diet. One-half of an avocado contains 140 calories, but it also contains high levels of potassium, folic acid, and vitamin E.
  6. Natural Granola: Natural granola with no added refined sugar is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and healthy fats (like nuts and coconut oil). More dry fruits and nuts can also be added.
  7. Whole Wheat Bread: Nutritionists say that eating healthy bread products is a great way to start gaining weight. If you’re adding bread to your diet, look for whole grains.
  8. Nuts: Nuts are a great snack for gaining weight. They are full of fat and nutrients, but also contain a great deal of fiber. Eating only a handful of nuts can keep you full for hours. Not all nuts are equal for fiber though.
  9. Cheese: Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.

Frequently Asked Questions (FAQs)

How can a female gain weight?

Here are some tips that can help a female to gain weight

  • Take a glass of milk everyday
  • Do exercise regularly
  • Eat frequently
  • Add red meat and fish to your diet
  • Drink plenty of water
  • Eat dark chocolates
  • Drink healthy shakes
  • Don’t’ skip your meal

How can I gain weight in one month?

Eat calorie-dense foods, increase portion sizes, and strength train regularly to gain weight healthily and sustainably.

What are the signs of weight gain?

Tighter clothing, increased appetite, reduced energy levels, decreased physical activity, and visible changes in body shape are signs of weight gain.

What foods to eat to gain weight?

Eat calorie-dense foods like nuts, avocados, cheese, and fatty meats, and include protein sources such as eggs and beans.

What milk is best for weight gain?

Whole milk, as it contains more calories and fat than skim or low-fat milk, which can aid in weight gain.

Which fruit is good for weight gain?

Bananas are a good fruit for weight gain due to their high-calorie content and ability to aid in digestion.

Which protein is best for weight gain?

No one protein is best for weight gain. Adequate calorie intake and resistance training are more important factors.

Does drinking milk at night increase weight?

Drinking milk at night may contribute to weight gain if it increases calorie intake beyond daily requirements.

Which vegetables are high in protein for weight gain?

Peas, spinach, broccoli, Brussels sprouts, and asparagus are all high-protein vegetables that can help with weight gain.

References

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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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