Diet Plan For Healthy Weight Gain


Diet Plan For Healthy Weight Gain – There are many diets that aim to help you gain weight and there is no reason to rely on them as each has its pros and cons. All one can do is go for the diet with the least side effects. Whichever diet you’re following, a good weight gain diet plan is required to reach your goals.

Weight Gain Diet

Weight Gain Diet- In today’s time when managing health has become a need of the hour, our website brings you the widest assortment on weight gain. Whether you are looking for a weight-gain diet or general fitness, you can find them all here. Your one-stop destination for health and weight gain methods, at your fingertips. You can browse through this exclusive range of options and choose the perfect nutrition or supplement regime that fits you the best. Thanks to this website, you do not have to worry about your personality or weight issues and can now concentrate solely on your fitness goals. So, stay fit and healthy from inside out!

Why are you underweight?

Weight gain diet primarily works for people who are either underweight or those who are trying to increase muscle mass. Though gaining weight is comparatively easier than losing weight, one should do it healthily. This way, you will gain weight but not fat. Firstly, how do you know that you are underweight? This can be done using BMI calculator wherein if your BMI is less than 18.5, you are underweight. Talking about causes of underweight, there are various reasons why your weight it less. From hereditary to nutritional deficiency, here are some of the common causes of being underweight:

Hereditary: If your parent(s) are underweight or this runs in the genes, you might be underweight too

Malnutrition: If you are not consuming enough nutrients in your diet or you are not consuming the essential food groups, you may become malnutrition which starts with being underweight.

Underlying medical condition: If you are losing weight abruptly without any cause, you must get yourself checked as this could be due to an underlying disease such as thyroid

Loss of appetite due to stress, workload or other psychological factors

Not having regular meals

Health Complications due to underweight

If you think it is alright to be underweight, it is not. Being underweight can put you at risk of many health complications. Here are some of them:

Nutritional deficiencies: If you are underweight and you don’t take the necessary steps to gain some weight, it can cause nutritional deficiencies. If you don’t have a healthy, balanced diet, this could lead to a lack of nutrients in the body that further leads to a deficiency. Some of the common nutritional deficiencies are calcium deficiency, iron deficiency(anaemia), iodine deficiency, vitamin D deficiency, to name but a few. These could lead to chronic diseases that can compromise your health in the long run.

Fertility issues: Did you know that your weight can affect your fertility? Yes, both obesity as well underweight can hamper your fertility. Women get affected by this the most as they suffer complications in conceiving, keeping the pregnancy and delivery as well. Miscarriages are commonly seen in such cases.

Weak immune system: Due to you being underweight particularly due to nutritional deficiencies, your immune system can be compromised. With a weaker immune system, you are also at risk of catching seasonal flu and infections.

What should I NOT do to gain weight?

Don’t eat junk food. Eating chips, sugary sodas, donuts, and candy will add pounds but not be the source of a healthy weight gain. This weight will mostly end up around your belly, which puts you at risk for diabetes and heart disease. Instead, eat healthy foods that build muscle, such as protein-rich foods.

Examples of calorie-rich foods include:

  • Proteins: Red meats, pork, chicken with skin on (roast or broil don’t deep fry for your health), salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt.
  • Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain breads.
  • Fats: Nuts and nut butters, olives, avocado, butter, salad dressings, mayonnaise, high-fat cheeses.

What are some helpful tips for gaining weight?

  • Eat small meals every three to five hours and snacks throughout the day to help you to consume more without feeling overly full.
  • Avoid drinking water or other fluids 30 minutes before meals to prevent you from feeling full. Also, drink a reduced amount of liquids with your meals.
  • Drink beverages that add calories, such as whole milk or cream, juice, shakes and smoothies, rather than water, tea, black coffee, and diet beverages that contain no calories.
  • Add condiments or ‘extras’ whenever you can. Top your food with dried fruit, chopped nuts or seeds, honey, bacon bits, cheeses, mayonnaise, and salad dressings. Prepare your food with extra virgin olive oil or coconut oil or butter to add calories. Try adding hummus or avocado to sandwiches or crackers/veggies.
  • When eating cereal use whole milk, half and half and add powdered milk. You can also use alternative milks if you find you are sensitive to lactose (lactose intolerance). Do the same when making scrambled eggs, soups, gravies, casseroles, and desserts.
  • Choose breaded meat, chicken, and fish. Choose higher fat meats such as chicken or turkey thighs and legs, pot roast, short ribs, salami, and sausage.
  • Choose fruit canned in syrup rather than juice and tuna canned in oil rather than water.
  • If you are vegetarian, vegan, or lactose-intolerant, use soy/almond/coconut or rice milks, nut or seed butters, tofu, olives, avocado, and vegetable oil to add calories.
  • If you prefer not to cook, or want portable snacks, stock up on individual pudding, yogurt, or cottage cheese cups, string cheese, granola bars, vending packs of trail mix, beef sticks, nuts, sunflower seeds, juice boxes, and chocolate milk cartons.
  • Commercial supplements such as meal replacement bars are also options.

Diet Chart For Weight 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 Weigth Gain

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
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
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
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
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
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
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 Diet Plan

Don’ts Do in Diet plan of weight gain

  1. Drink water before meals
  2. Smoke


  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 in Diet plan of weigh 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 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.

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