Losing weight is a goal for many people, but eventually not for all. Some focus on gaining muscles and developing physique. There can be multiple reasons to gain weight, for this you need an ultimate strategy. It might sound handy for a lot of you but If we see into it it’s not, therefore we need a Weight Gain Diet Plan chart. Which include protein, calories, carbs, and fat in the required amount.
Weight gain requirements and may vary from person to person and its results too, depending upon age, gender, and body system. Although, it doesn’t vary much as and work if you follow it regularly. Not only diet plan chart you also need to pay attention to your daily work schedule and also you need to take light workout sessions simultaneously if you want better results. So, let’s started with it-
List of 15 best food to gain weight
Home-made protein smoothie
This could be an extremely wholesome and quick way to gain weight. Smoothies are smothering which suits our taste buds as well as our body muscles. This is at it best when you yourself make it as market one is initially full of sugar and deprives nutrients. It’s easy to make verity and you also feel hydrated through this.
Below is the list of some smoothies which you can make at home with basic of milk or almond milk.
Choco-banana smoothie-
Take a banana, a scoop of chocolate with protein, and 1 tablespoon of peanut butter with 2 cups (450ml) of milk.
Vanilla berry shake-
Take 1 cup of fresh or frozen mixed berries, 1 cup of natural yogurt, and 1 scoop of vanilla whey protein.
The green shake:
Take a cup of spinach, avocado, banana, a cup of pineapple, and 1 scoop of unflavoured or vanilla ice cream.
Milk
Milk is known for ages among bodybuilders. It provides you with a sufficient amount of protein, fats, carbs, and calcium. You should drink milk, with a meal, or before and after a workout if you are training.
Rice-
It’s a well-known low carb source of weight gaining. This also helps you to eat supplementary food, if you have a poor appetite or gets full quickly. Rice is a major source of carbs that easily can be chomp and digest. But also, some kinds of rice are high in arsenic.
Nuts and Butters-
One small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats which make it a perfect choice for gaining weight. Also, unsalted nut butter is useful and can be added to a variety of food.
Red Meats
If you are a non-vegetarian then you have an option of best muscle gaining food – red meat. Also, lean as well as fatty meats are a rich source of protein, though fatty meat offers more calories, which can help you gain weight.
Starches and Potatoes
These are the most cost-efficient food which you can add in your Weight gain Diet Plan chart. These provide you with a good number of calories need to balance your daily requirements.
Potatoes and other starches not only add carbs and calories to help you gain weight but they also help you to increase your muscle glycogen stores. Here, is a list of some variety you can select from-
- Oats
- Corn
- Buckwheat
- Winter root vegetables
- Potatoes and sweet potatoes
- Squash
Protein Supplements
Taking protein is a well know, very easy, and cost-effective strategy to gain weight, especially when combined with strength training. you can take box protein available on amazon and also the natural protein present in meat and milk.
Dried Fruit
These are full of calories, healthy fibers, and antioxidants. It’s the best way to add nutrients and calories to the food chart. They help us to complete the requirement of a weight gain diet plan.
Whole-Grain Bread
These loaves of bread are also rich sources of carb which can help to gain weight. You can make some simple dishes by combing it with protein sources such as eggs, meat.
Avocados
They are loaded with healthy fats and also high in vitamins and minerals. Avocados are a great food to help gain weight, as they are fairly calorie-dense.
Healthy cereals
Cereals are an excellent source of carbs nutrients. grain-based cereals and oats are healthier sources to add to your diet. It increases the overall diet structure. It should be consumed in routine for weight gaining process.
Cereal bars
They are a good choice of healthy ingredients which you should consider eating before/after your training sessions. These are rich in components like dry fruits and are a great source of energy.
Dark chocolates
These chocolates provide health benefits and as if contain tons of antioxidants. Each 100-gram bar comprises about 600 calories and is filled with micronutrients and health-promoting composites, including fibers and magnesium.
Cheese
Its is counted as a staple food for centuries. Cheese is also a rich source of protein and fats. You easily use it with other dishes and provide It with hundreds of more carbs to meet your daily requirement of Weight gain Diet Plan chat.
Whole Eggs
Eggs are the healthiest muscle-building source that exists. The most healthy and beneficial part of an egg is the yolk that you must consider. No limit is there on the number of eggs you should eat in a day, as they’re full of nutrients.
Yogurt
This is another handy snack. The full-fat yogurt contains a well-balanced mix of protein, carbs, and fat. Some easy to make snacks are listed below-
Yogurt and fruit:
Take 1–2 cups of yogurt with fresh fruit. You can also add nuts, granola, or coconut flakes. And it can be made into your evening snacks.
Yogurt parfait:
Take 1–2 cups of yogurt with granola and mixed berries make a tasty and well-balanced breakfast.
Yogurt Smoothies:
It’s a smoothie to raise the protein content and give it a creamy, milkshake-like thickness.
Healthy Fats and Oils
It’s significant to include vigorous fats and oils in your diet if you want to gain weight. Avoid processed vegetable oils and stick to healthy oils such as olive, avocado, and coconut oil.
Tropical Fruit:
They are full of natural sugars and can give you great energy. So, you should primarily emphasize fruits like mango, pineapple, papaya, and bananas.
These are the variety and list of food items which you can include in your list of Weight gain Diet Plan. These food items are rich in fats protein, carbs, and nutrients- which will offer you a sufficient amount of energy for the daily requirement of the Weight gain Diet Plan.
How to follow a healthy 3,000-calorie diet
You need to maintain a ratio of 3000calories while you consume your daily meals. It may vary from person to person as depending on age, gender, height, and activity. we burn calories in a little variation which we need to keep in mind for instance-
gender factors- females usually burn 5–10% fewer calories at rest than men of similar height.
- Age factor -The number of calories you burn at rest declines with age.
- Height factor– The taller you are, the more calories you need to maintain your weight.
- Activity factor- Exercise and activities like yard work and fidgeting increase calorie needs.
Considering these points the body requirements of protein, carbs, and healthy fats need to be maintained. Protein and carbs provide four calories per gram, compared with nine for fat. Therefore, the amount which you need daily is needed to be calculated and analyzed. You should also focus on exercise schedule while taking these meals.
Also, read- Weight loss diet plan.
Weight gain diet plan day to day schedule-
You can below find an example of a weight gain diet plan chart, which you can follow regularly and cope up with requirements to gain weight.
Day 1
Breakfast (8:00-8:30 AM) 2 egg brown bread sandwich + 1 cup milk +dry nuts
Mid-Meal (11:00-11:30 AM) 1 cup banana shake or smoothie
Lunch (2:00-2:30PM) 1 cup pulses + 1 cup boiled potato + 3 chapatti + 1/2 cup brown rice + 1/2 cup low fat curd + green salad topped with olive oil
Evening (4:00-4:30 PM) 1 cup strawberry smoothie + 1 cup poha
Dinner (8:00-8:30PM) 1 cup chicken curry + 3 chapatti + green salad + 1 tbsp peanut butter
Weight gain Diet Plan Requirements day 1: 2900 Calories – 175g Protein – 224g Carbs – 150g Fat
Day 2
Breakfast (8:00-8:30AM) 3 stuffed paratha + 1 cup Full-Fat Yogurt + dry nuts
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 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 boil potato vegetable + 3 chapatti + cheese salad
Weight gain Diet Plan Requirements day 2: 3000 Calories – 122g Protein – 312g Carbs – 137g Fat
Day 3
Breakfast (8:00-8:30AM) 3 paneer stuffed cheela + 1 cup Full-Fat Yogurt + dry nuts
Mid-Meal (11:00-11:30AM) 1 apple smoothie with maple syrup
Lunch (2:00-2:30PM) 1 cup pulses+ 1 cup Colocasia + 3 chapatti + 1/2 cup brown rice + 1 cup + cream Yogurt +salad
Evening (4:00-4:30PM) 1 cup cream coffee + with dark chocolate
Dinner (8:00-8:30PM) 1 cup vegetable +3 chapatti + salad
Weight gain Diet Plan Requirements day 3: 2904 Calories – 143g Protein – 336g Carbs – 100g Fat
Day 4
Breakfast (8:00-8:30AM) 1.5 cup vegetable bread upma + 1 cup cream milk + dry nuts and fruits
Mid-Meal (11:00-11:30AM) 1 cup ripe banana with 2 cheese sandwiches
Lunch (2:00-2:30PM) 1 cup protein + 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 green vegetable + 3 chapattis + green salad
Weight gain Diet Plan Requirements day 4: 3020 Calories – 123g Protein – 450g Carbs – 93g Fat
Day 5
Breakfast (8:00-8:30AM) 2 cucumber potato sandwich + 1 cereal bar+ 1 cup orange juice + dry nuts.
Mid-Meal (11:00-11:30AM) 1 cup buttermilk + 1 cup sweet potato
Lunch (2:00-2:30PM) 1 cup white chana/ fish curry + 3 chapattis + 1/2 cup brown rice + salad
Evening (4:00-4:30PM) 1 cup almond milk + banana + 1 tbsp unsalted butter
Dinner (8:00-8:30PM) 1 cup green vegetable + 3 chapattis + salad
Weight gain Diet Plan Requirements day 5: 3094 Calories – 174g Protein, 255g Carbs, 142g Fat
Day 6
Breakfast (8:00-8:30AM) 2 cup vegetable poha + 1 cup Full-Fat Yogurt + Dry nuts
Mid-Meal (11:00-11:30 AM) 2 cups watermelon juice or smoothie
Lunch (2:00-2:30PM) 1 cup chana pulses + 1 cup green vegetable + 3 chapatti + 1/2 cup brown rice + green salad
Evening (4:00-4:30PM) 1 cup sprouts salad + 2 boiled honey potato + 1 cereal bar
Dinner (8:00-8:30PM) 1 cup peas mushroom vegetable + 3 chapatti + sweet corn salad
Weight gain Diet Plan Requirements day 6: 3094 Calories, 201g Protein, 368g Carbs, 170g Fat
Day 7
Breakfast (8:00-8:30AM) 3 cheela + 1 cup strawberry shake + dry nuts
Mid-Meal (11:00-11:30AM) 1 cup coconut water + sweet corn mayo salad
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 vegetable cutlets + healthy oats
Dinner (8:00-8:30PM) 1 cup vegetable + 3 chapattis + salad
Weight gain Diet Plan Requirements day 7: 3530 Calories – 165g Protein, 413g Carbs, 180g Fat
This chart will give you a brief idea about how you can plan your week schedule accompanied by light suggested exercise, for which you can take the help of a gym trainer also. If you want to gain muscles you strictly need to follow your diet chart. Also, there are various do’s and don’ts which you should follow.
Do’s and don’ts in diet plan
Do’s of weight gain diet plan-
- Drink water before meals
- Smoke
Don’ts of weight gain diet plan-
- Drink Milk
- Add cream to your coffee
- Eat more often
- Get Quality Sleep
- Eat your protein first and vegetables last
Conclusion
Also, to conclude with the most important points; you most importantly are needed to stay motivated as weight gaining is not a simple and quick process. It takes time and continuous efforts, so you need to stay calm and also to keep yourself motivated. You should set targets which you can achieve easily and not aim too high. Also, after setting your goals you should keep track of your gains which will brief you about your work goals and on another hand will keep you motivated. Also, keep in mind the following points to stay healthy and gain weight fast-
- Eat Calorie-Dense Foods
- Consume Healthy Carbs
- Choose wisely and add Healthy Fats To Your Diet
- Take Weight Gain Supplements
- Strength Training
- Eliminate Stress
- Get Enough Sleep
- Track Your Goal
- Enjoy the process
Gaining weight needs calmness of mind and no stress, so, you should take the proper quantity of sleep and keep your self-hydrated. So, to wind up I will say you should focus more on gain lean muscle mass as that can lead to a healthy weight gain, and consuming calorie-dense junk foods should not be the aim. I hope this will be helpful to you.