Food Plan For Weight Gain

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We’ve developed a workable food plan to gain weight by building lean muscle while you’re at it. This plan is designed to be healthy and easy so you won’t feel like you’re missing out on any of the foods you love, and it’s designed to help you fulfill your specific dietary needs for weight gain.

Diet plan

Early morning (before breakfast)

Options:

1 cup tea or coffee using full cream milk + 2 biscuits + 5-6 soaked almonds1 glass of Skimmed milk with banana + 5-6 soaked almonds

Diet Plan for Weight Gain

Breakfast

Options:

2 slices of whole wheat toast with your favorite bread spread +1 bowl cereal with milkstuffed paranthas or upma or poha cooked with colorful vegetables with juiceA bowl full of oats or porridge with milk2 mung dal chilla stuffed with paneer + juice

Mid morning snack

Options:

Roasted almond or soya bean + lassiFruit or vegetable smoothie made with full cream milk, sugar or honey and your preferable ingredientsSeasonal fruit of your choice with coconut water or lassi

Lunch

Options:

2 – 3 rotis with any wet vegetable curry of your choice + 1 bowl dal + 1 bowl yoghurt + 1 bowl ricePasta with olive oil dressing

Evening

Options:

1 glass banana shake and 2 biscuitsVegetable sandwich1 cup tea or coffee with 4 digestive biscuits

Pre dinner snack

Options:

1 large bowl of vegetable soupGroundnut or dry fruit chikki

Dinner

2 -3 rotis + 1 cup dry vegetables curry + salad with dressing + 1 bowl of dal +1 cup low fat dessert with fruits or dry fruits

Bedtime

1 glass warm milk with 1 tbsp raw honey and a pinch of turmeric

Supplements for Gaining Weight

Supplements to increase weight might sound like an unhealthy and dangerous way to go about gaining weight, but sometimes they can be necessary to add weight, as diet plans and exercise regimens may not be enough on their own to gain desired weight. The best way to select one is to do research regarding the products available in the market and their side effects. Ideally, go to a nutritionist and doctors for advice on this subject. Supplements will aid in muscle development and increase body mass.


Healthy Weight Gain Diet Chart

You need to look over the foods you are eating and plan out meals. This way calorie intake can be determined and the quality of food can be visible. Below is the one-month diet plan to gain weight. The quantity of food has not been mentioned because it would be different for every person, remember to be generous in that respective according to individual needs. There is also a leverage for some people to add another snack time or late night snack or even pre-breakfast meal.


Two-weeks Diet Plan


Day Breakfast Lunch Snack Dinner

  • 1
    • Toast with eggs and glass of full fat milk.
    • A bowl of rice with fried chicken and potatoes
    • Fried Fries with fresh juice of choice.
    • Grilled beef with asparagus and potatoes
  • 2
    • A bowl of cornflakes with a mixed fruit bowl or juice of any kind.
    • Pasta with coffee or juice or beverage of choice
    • Muffins
    • Chicken stew with beverage of choice. For desert half a serving of pudding
  • 3
    • Multigrain bread with omelet and sausages.
    • Vegetable curry with bread or rice.
    • Cookies with full fat milk.
    • Lasagna
  • 4
    • Fried egg with baked beans and sausages.
    • A bowl of rice with fried chicken and potatoes
    • Fried Fries
    • Chicken or beefsteak with mushroom sauce, side of vegetables and fries.
  • 5
    • Combination of bacon, mushrooms, beans and tomatoes. Along with eggs of choice. Juice or coffee.
    • Fried chicken steak with a rich bowl of salad and choice of sauce.
    • Chicken soup with butter and cream.
    • Chicken stew with beverage of choice. For desert half a serving of pudding
  • 6
    • Toast with eggs and glass of full fat milk
    • Vegetable curry with bread or rice.
    • Sandwiches with mayo and cheese.
    • Grilled beef with asparagus and potatoes
  • 7
    • Multigrain bread with omelet and bacon.
    • Pasta with coffee or juice or beverage of choice
    • Muffins
    • Lasagna
  • 8
    • A bowl of cornflakes with a mixed fruit bowl or juice of any kind.
    • Fried chicken steak with a rich bowl of salad.
    • Cookies with full fat milk
    • Chicken or beefsteak with mushroom sauce, side of vegetables and fries.
  • 9
    • Fried egg with baked beans and sausages.
    • Pasta with coffee or juice or beverage of choice
    • Sandwiches with mayo and cheese.
    • Lasagna
  • 10
    • Toast with eggs and glass of full fat milk
    • A bowl of rice with fried chicken and potatoes
    • Chicken soup with butter and cream.
    • Grilled beef with asparagus and potatoes
  • 11
    • Combination of bacon, mushrooms, beans and tomatoes. Along with eggs of choice. Juice or coffee.
    • Fried chicken steak with a rich bowl of salad and choice of sauce.
    • Sandwiches with mayo and cheese.
    • Chicken stew with beverage of choice. For desert half a serving of pudding
  • 12
    • A bowl of cornflakes with a mixed fruit bowl or juice of any kind.
    • A bowl of rice with fried chicken and potatoes
    • Fried Fries
    • Grilled beef with asparagus and potatoes
  • 13
    • Fried egg with baked beans and sausages.
    • Vegetable curry with bread or rice.
    • Muffins
    • Chicken or beefsteak with mushroom sauce, side of vegetables and fries.
  • 14
  • Toast with eggs and glass of full fat milk
    • Pasta with coffee or juice or beverage of choice
    • Cookies with full fat milk.
    • Lasag

How to Gain Healthy Weight

Gaining weight can be as challenging for some people as losing weight is for others.

Believe it or not, weight gain is just as hard for some people as weight loss is for others, especially men, notes Marjorie Nolan, MS, RD, a spokeswoman for the American Dietetic Association. “Depending on how underweight you are, it could be just as unhealthy as being overweight,” she says. A poor diet can lead to health complications, whether you’re thin or fat.

If you need to gain healthy weight, overeating, especially empty-calorie foods, isn’t the answer. “You want to eat right so that you’re gaining muscle and not fat,” Nolan explains.

Follow these steps to smartly gain muscle – and weight:

  1. Eat frequently. One of the first steps toward healthy weight gain is eating every three hours. “If you go for too long without eating, you metabolically start to slow down, which is unhealthy as well,” Nolan says. “When you eat every couple of hours, you’ll eat more calories and prevent your body from losing lean body mass.”
  2. Go for variety. Eat at least three different foods at every meal and snack. “At meals, that’s easy,” comments Nolan. “You probably eat a protein, a starch, and a fruit or vegetable.” But you want to be sure to include at least three different foods when you’re eating snacks as well. “That way you’re getting different nutrients to build muscle with.” Good snacks for weight gain, for instance, might be yogurt with fruit and peanut butter with crackers. “Trail mix is also an excellent snack choice because it has everything in it,” adds Nolan.
  3. Choose higher calorie foods. “When we think high-calorie foods, we think fat,” Nolan explains. Fat typically has more than twice as many calories as the same amount of protein or carbohydrates. But stick to the unsaturated, heart-healthy fats found mainly in vegetable oils, nuts, seeds, olives, and avocados. Avoid coconut and palm oil because they contain saturated fats. Good choices for calorie-rich weight-gain foods include nuts, seeds, and nut butters such as peanut butter and almond butter.
  4. Drink lots of fluids. Drinking 100 percent fruit juices and smoothies can provide calories along with vitamins and minerals, advises Nolan. Make a smoothie with 1 percent to 2 percent milk or low-fat yogurt, strawberries or bananas, and peanut butter. “You can add a tablespoon or two of protein powder or plain whey powder to bump up the calories and protein content.” Even if you are trying to gain weight, Nolan warns, “be cautious when using just protein powders to make shakes or smoothies because they can be jam-packed with artificial stuff.”
  5. Eat at bedtime. Have a healthy snack or late dinner. “At nighttime our bodies are really active. Our cells are regenerating and repairing and healing. By eating later or having a snack before bedtime, you’re allowing your body to draw from your day’s worth of calories,” says Nolan.

Example Meal Plan for Hardgainers

Everybody is different and requires varied amounts of calories. Combine the recommended calorie and macro guidelines discussed above, with this meal plan guide.

Feel free to be flexible with it. You can swap foods of the same macro category (protein for protein for instance). Aim to eat about five to six times per day. Meal times can be adjusted to fit your schedule. The key is to keep eating!

MEAL FOOD

  • Breakfast 1 cup instant oats (dry) – 300 kcal
    2 Tbsp peanut butter – 175 kcal
    1 banana – 100 kcal
    1 cup milk – 150 kcal
  • 725 kcal
  • Snack 1 cup low-fat yogurt – 100 kcal
    ¬ cup raisins – 100 kcal
    2 ounces granola – 275 kcal
    • 475 kcal
  • Lunch 2 slices whole grain bread – 200 kcal
    3 ounces chicken breast – 150 kcal
    « avocado 150 kcal
    Lettuce (negligible calories)
    1 cup apple sauce – 100 kcal
    • 600 kcal
  • Snack 2 hard boiled eggs – 150 kcal
    2 ounces cheese – 200 kcal
    12 grain crackers 150 kcal
    • 500 kcal
  • Dinner 4 ounces salmon – 225 kcal
    2 cups brown rice – 300 kcal
    2 tbsp oil – 250 kcal
    1 cup mixed veges (negligible calories)
    1 cup black beans – 125 kcal
    • 900 kcal
  • Snack 1 ounce chocolate – 150 kcal
    1 ounce home-made popcorn – 150 kcal
    • 300 kcal
  • TOTAL CALORIES: 3500 kcal*

Bulking Foods for HardGainers

Just because you’re trying to gain weight doesn’t mean that you should load up on ice cream, cookies, chips, and milkshakes. Of course it’s fine to indulge from time to time, but making a habit of it can lead to low energy, physical ailments, and eventually chronic disease.

Instead, pack your day with good quality protein, healthy fats, whole carbohydrates, and fruits and vegetables. Eating well will help give you energy to fuel your workouts and get you feeling your best.

  1. EGGS

Eggs are considered a gold standard when it comes to protein. This is because they contain all of the essential amino acids (protein building blocks).

Eggs are highly bioavailable – digested, absorbed, and utilized efficiently by your body. As quoted in the Essentials of Food Science book, eggs have a biological value of 100%.

  1. NUTS AND SEEDS

Nuts and seeds are nature’s perfect portable snack, especially when you’re trying to gain. They contain heart healthy fats, fiber, vitamins, and minerals.

Keep them on hand to prevent an emergency situation when you don’t have something to eat. For some extra calories, aim for the versions that have been oiled. Limit the ones with salt, unless you’re sweating a lot and need the extra sodium.

  1. BEEF

Beef gets a bad wrap for being fatty and leading to cardiovascular disease. But the trick with beef, is to have it in moderation, and eat the good quality cuts.

Some red meats are high in saturated fat which could increase blood cholesterol. However, new research has been showing conflicting results. To be safe, the American Heart Association recommends reducing saturated fat to no more than 5-6% of total calories, if you have high cholesterol.

Aim for grass-fed versions whenever possible because these contain more heart healthy omega-3 fatty acids. And avoid the processed versions such as highly processed jerky and deli meats. Crowd Cow, in particular, has an excellent selection of grass-fed options that you can try – they can even deliver straight to your doorstep!

  1. BEANS

Beans, beans are good for your heart; and also for hardgainers. They’re packed with nutrients such as iron, potassium, zinc, and folate. They’re also rich in plant-based protein and fiber.

If you’re new to beans, incorporate them slowly and drink plenty of water. This is because it can take your tummy some time to adjust to more fiber.

Depending on the type of bean, one cup contains about 200-300 calories. To make them even easier to eat, mash or blend them up. Try this delicious Spicy Black Bean Soup recipe from Cookie and Kate.

  1. YOGURT

Yogurt not only provides your gut with a boost of healthy bacteria, it’s also rich in good quality protein for muscles.

The variety of choices out there can be confusing. But if you’re looking to gain weight, go for the full-fat versions. Avoid the ones with lower fat contents (unless you have high cholesterol or heart health concerns) because these often contain added sugars to replace the fat.

Yogurt makes for an excellent snack with some fruit and nuts. It’s also a perfect base for a home-made smoothie or shake.

  1. MILK

Milk is an excellent combination of fat, carbs, and proteins. It also contains lots of vitamins and minerals, including bone strengthening Vitamin D and calcium.

The protein in milk is 20% whey and 80% casein. It also contains branched chain amino acids which can boost exercise performance. Studies show they are best absorbed in their natural state, such as in milk versus a powder or supplement.

Since milk is easy to absorb, it makes for a perfect post-workout fuel.

  1. CHEESE

Cheese is an outstanding source of fat, protein, calcium, and calories. When you’re looking to gain weight, aim for the full-fat versions.

Studies show that cheese doesn’t necessarily increase the risk for cardiovascular disease, however, in general, replacing dairy fat with polyunsaturated fat (found in plant-based foods) can help boost heart benefits.

Keep in mind that not all cheese is created equal and one serving is about the size of two dice so it goes quickly. Aim for the hard cheeses like cheddar and ricotta. Check the ingredient list and aim for the cheeses that are more natural.

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