Diet Chart for Weight Gain: A Complete Guide
Diet Chart for Weight Gain
| Time | Vegetarian Option | Non-Vegetarian Option |
| 6:30 AM | Warm water with soaked almonds or walnuts – 1 glass | Warm water with soaked almonds – 1 glass |
| 7:30 AM (Breakfast) | Option 1: Masala poha with peanuts, potatoes, and curry leaves – 1 bowl | Option 1: Omelette with multigrain bread and avocado slices – 2 eggs, 1 toast |
| Option 2: Upma made with ghee, vegetables, and cashews – 1 bowl | Option 2: Boiled eggs with buttered multigrain toast – 2 eggs, 1 toast | |
| 10:30 AM (Snack) | A handful of roasted peanuts or makhana, along with a banana | A boiled egg and a banana |
| 1:00 PM (Lunch) | Option 1: Roti with paneer bhurji, aloo sabzi, and curd – 2 rotis, 1 bowl sabzi | Option 1: Grilled chicken with jeera rice and sautéed vegetables (carrots, beans) – 1 serving chicken, 1 cup rice |
| Option 2: Rice with dal (toor or masoor), ghee, and stir-fried spinach – 1 cup rice, 1 bowl dal | Option 2: Light fish curry with steamed rice and sautéed greens – 1 serving fish, 1 cup rice | |
| 4:00 PM (Snack) | Fresh seasonal fruit smoothie (mango or banana) with milk and nuts – 1 glass | A glass of buttermilk with roasted cumin powder and a handful of cashews |
| 6:30 PM (Evening Drink) | Herbal tea with a teaspoon of honey and a few roasted nuts | Herbal tea with honey and a few roasted almonds |
| 8:00 PM (Dinner) | Option 1: Multigrain roti with mixed vegetable curry and curd – 2 rotis | Option 1: Grilled fish or chicken with a side of mashed sweet potato – 1 serving fish/chicken |
| Option 2: Vegetable pulao with a dollop of ghee and cucumber raita – 1 bowl pulao | Option 2: Lightly spiced chicken stew with carrots and potatoes – 1 serving stew | |
| 9:30 PM (Before Bed) | Warm milk with a pinch of turmeric or elaichi, along with a banana or a few dates | Warm milk with a pinch of turmeric, along with a boiled egg or dates |
Key Dietary Guidelines for Weight Gain
- Increase Calorie Intake
- Add calorie-dense, nutrient-rich foods like nuts, seeds, whole grains, and dairy to meals.
- Include healthy fats such as ghee, butter, coconut oil, and olive oil in cooking.
- Focus on Proteins
- Proteins support muscle building and healthy weight gain.
- Vegetarian Sources: Paneer, lentils, tofu, soya chunks, and chickpeas.
- Non-Vegetarian Sources: Eggs, chicken, fish, and lean meats.
- Incorporate Healthy Carbohydrates
- Use meals with complex carbs, including whole wheat, brown rice, oats, quinoa, daliya, and millets, for sustained energy and calories.
- Healthy Snacks
- Use calorie-dense snacks between meals like bananas, smoothies, dried fruits, nuts, and roasted seeds.
- Dairy Products
- Include milk, curd, buttermilk, cheese, and paneer in meals to add to calorie and protein consumption.
Foods to Include for Healthy Weight Gain
- Healthy weight gain foods- whole grains
Roti, Rice, Daliya, Oats, Quinoa, Millets (jowar, bajra).
- Dairy Products:
Full cream milk, curd, paneer and cheese.
- Vegetables,
Root vegetables such as potato, sweet potato, carrots, and beets
- Fruits,
High-calorie fruits like banana, mango, chikku, papaya and date
- Protein,
Lentils, beans, paneer, tofu, soya.
Chicken, eggs, fish -rohu, pomfret, salmon.
- Nuts,
Almonds, walnuts, cashew, peanut, flax, chia, sunflower.
- Healthy oils,
Ghee, butter, olive oil, and coconut oil.
Foods to Avoid
Packaged food:
- All products including chips, burgers, sausages, piza, pasta, ready snacks, and sandwiches should be avoided.
High Sugar or Fried Snacks:
- Chips, pastries, candies are not recommended as they contain calories but lack nutrient intake.
Sugary Beverages:
- Do not consume sodas, sweetened teas, and energy drinks.
Refined Foods:
- Restrict white bread, maida-based products, and sugary breakfast cereals.
Additional Tips to Gain Weight
Take Small Frequent Meals:
- Have 5-6 small meals in a day instead of three big ones to keep the calorie input stable.
Include Ghee and Butter:
- Add a teaspoon of ghee to rice, dal, or roti for extra calories.
Focus on Strength Training:
- Light weight training or resistance exercises help build up muscles and gain healthy weight.
Hydration:
- Drinking enough water but avoiding its intake before meals to save appetite for calorie-dense foods.
Cooking Methods :
- Roasting, grilling, or shallow frying will make foods calorie-rich but healthy.
Conclusion
The diet focuses on regular Indian food intake, such as dal-roti, khichdi, paneer sabzi, and calorie-rich snacking like smoothies, nuts, and ghee-enriched meals. Including more calories, proteins, and healthy fats, and avoiding junk foods, this plan supports healthy weight gain.
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