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Overview

Diet Chart For Weight Gain

About Diet Chart Do's And Dont's Food Items You Can Easily Consume

About

About

If you want to gain weight, then it is very important that you do it right. Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time. 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 people who get type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it is absolutely essential that you still eat healthy foods and live an overall healthy lifestyle. It is very important to eat mostly healthy foods even 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.

Diet Chart

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

Do's And Dont's

Don'ts 

  1. Drink water before meals
  2. Smoke

Do's

  1. Eat more often
  2. Drink Milk
  3. Try Weight gainer 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

Food Items You Can Easily Consume

  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 the 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 skim milk for whole milk. It’s only 60 calories more a glass as the fat is left in.
  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 also contain 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 dried fruit 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.

Popular Questions & Answers

I felt serious breathing problem in the night time. In the day time being quite oka. I took medicine [montulocas/monten and gastric tablet.

MD - Pulmonary, DTCD
Pulmonologist, Faridabad
If obese reduce weight. Dinner should be early and light. Can be due to reflux. Can take pan d 1 once/day at bed time. Can consult a doc if no relief.

I have pcos now I am taking glycomet 250 mg 2 tablets per a day. What can I eat now. I mean can I use lower and brown rice instead of high glycemic foods.

MS - Obstetrics and Gynaecology
Gynaecologist, Delhi
You should take high protein diet. Small portions 6-7 small meals a day and exercise. The goal is to keep your blood sugar level and weight under controll.

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Pharmacology
Reviewed By
Diploma In Diet & Nutrition
Dietitian/Nutritionist
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