Diet Chart For Weight Gain

 Diet Chart For Weight Gain

About Diet Plan for Weight Gain Diet Chart For Weight Gain : Do's And Dont in Diet Plan Food Items You Can Easily Consume in Diet plan of weigh gain

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 Plan for Weight Gain

Sunday

1. Breakfast (8:00-8:30AM) 2 egg brown bread sandwich + green chutney + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts
2. Mid-Meal (11:00-11:30AM) 1 cup banana shake
3. 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
4. Evening (4:00-4:30PM) 1 cup strawberry smoothie + 1 cup vegetable poha
5. Dinner (8:00-8:30PM) 1.5 cup chicken curry + 3 chapatti + salad

Monday

1. Breakfast (8:00-8:30AM) 3 onion stuffed parantha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
2. Mid-Meal (11:00-11:30AM) 1 cup mango shake
3. Lunch (2:00-2:30PM) 1 cup moong dal/ chicken curry + 1 cup potato and caulifllower vegetable + 3 chapatti + 1/2 cup rice + salad
4. Evening (4:00-4:30PM) 1 cup pomegranate juice + 2 butter toasted bread
5. Dinner (8:00-8:30PM) 1 cup beans potato vegetable + 3 chapatti + salad

Tuesday

1. Breakfast (8:00-8:30AM) 3 paneer stuffed besan cheela + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
2. Mid-Meal (11:00-11:30AM) 1 apple smoothie with maple syrup
3. Lunch (2:00-2:30PM) 1 cup masoor dal + 1 cup calocasia + 3 chapatti + 1/2 cup rice + 1 cup low curd + salad
4. Evening (4:00-4:30PM) 1 cup tomato soup with bread crumbs + 1 cup aloo chaat
5. Dinner (8:00-8:30PM) 1 cup carrot peas vegetable +3 chapatti + salad

Wednesday

1. Breakfast (8:00-8:30AM) 1.5 cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts
2. Mid-Meal (11:00-11:30AM) 1 cup ripe banana with 2 tsp ghee
3. Lunch (2:00-2:30PM) 1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad
4. Evening (4:00-4:30PM) 1 cup vegetable juice + 1 cup upma
5. Dinner (8:00-8:30PM) 1.5 cup parwal vegetable + 3 chapatti + salad

Thursday

1. Breakfast (8:00-8:30AM) 2 cucmber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 cshews + 2 walnuts + 4 almonds
2. Mid-Meal (11:00-11:30AM) 1 cup buttermilk + 1 cup sweet potato chaat
3. Lunch (2:00-2:30PM) 1 cup white chana/ fish curry + 3 chapatti + 1/2 cup rice + salad
4. Evening (4:00-4:30PM) 1 cup almond milk + banana
5. Dinner (8:00-8:30PM) 1 cup cauliflower potato vegetable + 3 chapatti + salad

Friday

1. Breakfast (8:00-8:30AM) 2 cup vegetable poha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
2. Mid-Meal (11:00-11:30AM) 2 cups watermelon juice
3. Lunch (2:00-2:30PM) 1 cup chana dal + 1 cup bhindi vegetable + 3 chapatti + 1/2 cup rice + salad
4. Evening (4:00-4:30PM) 1 cup sprouts salad + 2 potato cheela + green chutney
5. Dinner (8:00-8:30PM) 1 cup peas mushroom vegetable + 3 chapatti + salad

Saturday

1. Breakfast (8:00-8:30AM) 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts
2. Mid-Meal (11:00-11:30AM) 1 cup coconut water + 1 cup pomegrate
3. Lunch (2:00-2:30PM) 1 cup mix dal + 1 cup soybean curry + 3 chapatti + 1/2 cup curd + salad
4. 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

Also Read - If you want to loss fat and lose weight fast

Diet Chart For Weight Gain : Do's And Dont's in Diet Plan

Dont Do in Diet plan of weight gain:-

Drink water before and just after meals

Smoke

What to do:-

Eat more often

Drink Milk

Try Weight gainer shakes

Use Bigger Plates

Add cream to your coffee

Take Creatine

Get Quality Sleep

Eat your protein first and vegetables last

Food Items You Can Easily Consume in Diet plan of weigh gain

Lean Red Meat: 

 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.

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.

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.

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.

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.

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.

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.

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.

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

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