Diet plan for weight gain

It’s widely known that on an average, skinny or underweight people eat more in comparison to others, but still struggle to gain and maintain a healthy weight. It’s really very hard to believe unless you are on the skinny side of the scale. Others might eat very less, but are still able to easily gain weight quickly.

Scientifically speaking, skinny people find it hard to gain their desired weight due to 2 primary reasons.

  1. High metabolism
  2. Low appetite

Having a high metabolism is something which you cannot control. It just comes with your body. If you are planning to gain weight, the only effective and healthy way is to follow a proven, healthy and natural diet.

This is not as easy as it sounds. Many skinny or under-weight people I know really have a very shallow appetite. Diet plans for weight gain are aplenty. Once you finalise a diet plan, stick to it. You have to follow this plan religiously for a minimum of 3-4 months to gain an average weight of 12-15 kg. You can continue the diet plan till you reach your desired weight.

Whichever diet you follow, do keep a look at the number of calories that you are taking in. Ideally, for most people who want to gain weight, make sure to add a generous amount of extra calories per day, which is around 1200 – 1500.

Here’s the diet plan that I have started. I will update this post with the progress in a month’s time.

Morning diet plan

7 AM – 8 AM

8 – 10 dates soaked in milk

9 AM – 10 AM (one of these)

Paneer cheese sandwich

  • 4 slices of bread
  • 2 cheese cubes
  • 50 gm of paneer
  • 1 boiled potato (sliced)
  • 50 gm sweet corn
  • Butter
  • Onion

Chickpea salad

  • 100 gm of boiled chickpeas
  • 50 gm of grated paneer
  • 1 chopped cucumber
  • 1 chopped capsicum
  • Salt to taste

Boiled eggs salad

  • 4 boiled eggs
  • 1 chopped onion
  • 1/2 teaspoon chat masala
  • Salt to taste

Post breakfast diet plan

2 medium sized ripe bananas

Lunch diet plan

1 PM – 2 PM (one of these)

  • Red meat with rice and dal
  • Paneer with rice and dal
  • Smashed potatoes with rice and dal
  • Omelette with rice and dal

Evening diet plan

5 PM – 6 PM

Oats and moong dal chilla

  • 1/2 cup rolled oats
  • 1/2 cup moong dal (soaked overnight)
  • 1 tablespoon semolina (sooji)
  • 1/4 cup curd or yogurt
  • 1 cup water
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon ginger paste
  • 2 chillies (finely chopped)
  • 1/2 tablespoon crushed cummins
  • 2 tablespoon onion (finely chopped)
  • 2 tablespoon tomato (finely chopped)
  • 1/2 tablespoon salt
  • Butter

Dinner diet plan

8 PM – 9 PM

Potato paneer mixed paratha

  • 2 boiled potatoes
  • 50 gm of paneer
  • 1 teaspoon coriander powder
  • 1 teaspoon cummins powder
  • 1/2 teaspoon red chilli powder
  • Salt to taste

Post dinner smoothie

9 PM – 10 PM

  • 1 cup of oats (soak them in water until it’s softened)
  • 1 tablespoon of pumpkin seeds
  • 1 tablespoon of sunflower seeds
  • 1 tablespoon of flax seeds
  • 1 tablespoon of walnuts
  • 1 tablespoon of cashew
  • 4 pieces of dark chocolate
  • 500 ml of full fat milk

After straining the oats, mix everything together into a mixture till it forms a smoothie.

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