Diet Chart for Weight Gain: A Simple & Effective Meal Plan

It won't be easy to gain the right amount of weight without a good diet plan.

Some people also have a notion that having junk food or dirty calories can help, but as the name suggests, not only it's unhealthy, it’s harmful for your body too.

So let's understand the need of a good diet and also have a look-through on a practical and accessible food chart to gain weight, ensuring you have the necessary nutrients.

Understanding the Basics

To gain weight, it's essential to consume more calories than your body burns.

This doesn't mean indulging in unhealthy junk food; instead, focus on nutrient-dense meals that provide energy and support overall health. The important part to understand is to have effective gains, you should eat at regular intervals.

Normally, like having it 3 times a day, you can have it 5 times a day.

Don’t eat a lot of food at that given time thinking that you're gaining calories because the un-processed calories become stored as fat. So, let’s have a walk-through on an effective sample diet you can give a try and follow.

Sample Diet Chart to Gain Weight

Here's a simple and effective diet chart to gain weight that you can follow:

Early Morning (6:00 AM - 7:00 AM):

• A glass of warm milk with a handful of soaked almonds and walnuts.

Breakfast (8:00 AM - 9:00 AM):

• Option 1: Upma, loaded with peas, carrots, and beans.
• Option 2: Paneer Parathas with a little butter and a side of curd.

Mid-Morning Snack (11:00 AM):

• A banana milkshake or a mango smoothie.

Lunch (1:00 PM - 2:00 PM):

Vegetarian Option:

• A serving of steamed rice with dal tadka (lentil curry).
• A side of aloo gobi (potato and cauliflower curry).
• Whole wheat chapatis.
• Fresh salad with cucumbers, tomatoes, and carrots.

Non Vegetarian Option:

• Steamed rice or whole wheat chapatis
• Chicken curry (home-cooked with minimal oil and rich Indian spices)
• Egg bhurji (scrambled eggs with onions, tomatoes, and green chilies)
• A side of curd (yogurt)
• Fresh vegetable salad with cucumbers, carrots, and beets

Evening Snack (4:00 PM):

• A plate of chana chaat (spicy chickpea salad) sprinkled with chaat masala and lemon juice.

Dinner (8:00 PM - 9:00 PM):

• Grilled chicken or paneer tikka.
• Jeera rice (cumin-flavored rice).
• Mixed vegetable curry.
• Whole wheat chapatis.

Bedtime (10:00 PM):

• A glass of warm milk with a pinch of turmeric and a teaspoon of honey.

Vegetarian Alternatives

For a vegetarian, protein-rich foods are important for that weight gain. So, consider adding:

• Legumes and Pulses: Lentils, chickpeas, and black beans are excellent sources of protein. You can use it to make dishes like dals or salads.
• Dairy Products: Paneer, curd, and cheese can be used in your meals, like a paneer bhurji or a simple cheese sandwich for example.
• Nuts and Seeds: Almonds, walnuts, and flaxseeds can be added to smoothies, salads, or consumed as snacks.

Tips for Effective Weight Gain

Frequent Meals:

Instead of three large meals, divide to five to six smaller meals throughout the day to keep yourself active and also in weight gain. By the way, don’t keep the idea of rice being a carb will make you gain excessive weight. It acts as a source of those calories. Have it in limit though.

Calorie-Dense Foods:

Have foods rich in healthy fats like avocados, nuts, and seeds. Add in a bit of olive oil over your salad or add a spoonful of peanut butter to your smoothie to have that extra calories.

Stay Hydrated:

While it's essential to drink water, avoid consuming it right before meals to prevent feeling too full to eat.

Regular Exercise:

Incorporate strength training exercises to build muscle mass, which can contribute to healthy weight gain.

Conclusion:

On your journey to gain weight requires dedication and the right nutrition.

By having an understanding on this food chart to gain weight, you can get an idea and an inspiration to achieve your goals healthily and sustainably. Remember, it's not just about adding in weight but ensuring those kilos contribute to your overall well-being and growth.

FAQs

Q: How quickly can I expect to see results with this weight gain diet plan chart?

A: Weight gain is a gradual process. Assume for a gain of about 0.5 to 1 kilogram per week. Consistency is key, so stick to the weight gain diet plan chart and monitor your progress.

Q: Can I include sweets in my diet?

A: Having it occasionally is fine. But focus on healthier options like dates, raisins, or homemade sweets made with jaggery to satisfy your sweet tooth without compromising your health.

Q: Is it necessary to take supplements?

A: You can gain nutrients from whole foods. If you find it challenging to meet your calorie or nutrient requirements, consult with a healthcare professional before considering taking in supplements.