WEIGHT GAIN DIET
Morning (Upon Waking)
• 1 glass of warm water with lemon and honey or a glass of whole milk
• Handful of nuts (almonds, walnuts, or cashews) or soaked almonds (about 8-10)
Breakfast
• Option 1: 3-4 boiled eggs (or scrambled eggs) + 2 slices of whole grain toast
• Option 2: Oatmeal made with whole milk, topped with banana, nuts, and honey
• Option 3: Smoothie (blend whole milk, banana, peanut butter, oats, and whey protein)
Mid-Morning Snack
• Option 1: Peanut butter sandwich on whole grain bread
• Option 2: Greek yogurt with granola and honey
• Option 3: A fruit (such as a banana or an apple) + a handful of mixed nuts or seeds
Lunch
• Option 1: Grilled chicken breast or paneer (Indian cottage cheese) + brown rice + vegetables + a side of salad
• Option 2: Whole grain pasta with chicken or tofu and mixed vegetables
• Option 3: Chapati (Indian flatbread) with lentils (dal) + vegetable curry + yogurt
Afternoon Snack
• Option 1: Protein smoothie (whole milk, banana, protein powder, and nut butter)
• Option 2: Cottage cheese (paneer) or cheese with whole grain crackers
• Option 3: Hard-boiled eggs or peanut butter on toast
Evening Snack
• Option 1: Mixed nuts or trail mix with dried fruit
• Option 2: Milkshake or smoothie with whole milk, fruits, and oats
• Option 3: Fruit (mango, apple, banana) + peanut butter
Dinner
• Option 1: Grilled salmon or other fatty fish with quinoa and steamed vegetables
• Option 2: Lean beef or tofu stir-fried with vegetables and served with brown rice
• Option 3: Chicken curry or chickpea curry with chapati or basmati rice
Before Bed
• Option 1: A glass of warm milk (you can add honey or protein powder)
• Option 2: Cottage cheese or Greek yogurt with some almonds or walnuts
• Option 3: A banana or an apple with peanut butter
Additional Tips for Healthy Weight Gain
- Increase Caloric Intake: Aim to eat 300-500 calories more than your daily caloric needs. This can be achieved by eating more frequent meals and snacks.
- Focus on Protein: Include good sources of protein like eggs, chicken, fish, tofu, lentils, nuts, and dairy to support muscle growth.
- Healthy Fats: Avocado, olive oil, nuts, seeds, and fatty fish are great sources of healthy fats that are calorie-dense.
- Carbohydrates: Include whole grains, oats, quinoa, potatoes, sweet potatoes, and brown rice for sustained energy.
- Liquid Calories: Milkshakes, smoothies, and protein shakes can add calories without making you feel overly full.
• Option 2: Oatmeal made with whole milk, topped with banana, nuts, and honey
• Option 3: Smoothie (blend whole milk, banana, peanut butter, oats, and whey protein)
Mid-Morning Snack
• Option 1: Peanut butter sandwich on whole grain bread
• Option 2: Greek yogurt with granola and honey
• Option 3: A fruit (such as a banana or an apple) + a handful of mixed nuts or seeds
Lunch
• Option 1: Grilled chicken breast or paneer (Indian cottage cheese) + brown rice + vegetables + a side of salad
• Option 2: Whole grain pasta with chicken or tofu and mixed vegetables
• Option 3: Chapati (Indian flatbread) with lentils (dal) + vegetable curry + yogurt
Afternoon Snack
• Option 1: Protein smoothie (whole milk, banana, protein powder, and nut butter)
• Option 2: Cottage cheese (paneer) or cheese with whole grain crackers
• Option 3: Hard-boiled eggs or peanut butter on toast
Evening Snack
• Option 1: Mixed nuts or trail mix with dried fruit
• Option 2: Milkshake or smoothie with whole milk, fruits, and oats
• Option 3: Fruit (mango, apple, banana) + peanut butter
Dinner
• Option 1: Grilled salmon or other fatty fish with quinoa and steamed vegetables
• Option 2: Lean beef or tofu stir-fried with vegetables and served with brown rice
• Option 3: Chicken curry or chickpea curry with chapati or basmati rice
Before Bed
• Option 1: A glass of warm milk (you can add honey or protein powder)
• Option 2: Cottage cheese or Greek yogurt with some almonds or walnuts
• Option 3: A banana or an apple with peanut butter
Additional Tips for Healthy Weight Gain
- Increase Caloric Intake: Aim to eat 300-500 calories more than your daily caloric needs. This can be achieved by eating more frequent meals and snacks.
- Focus on Protein: Include good sources of protein like eggs, chicken, fish, tofu, lentils, nuts, and dairy to support muscle growth.
- Healthy Fats: Avocado, olive oil, nuts, seeds, and fatty fish are great sources of healthy fats that are calorie-dense.
- Carbohydrates: Include whole grains, oats, quinoa, potatoes, sweet potatoes, and brown rice for sustained energy.
- Liquid Calories: Milkshakes, smoothies, and protein shakes can add calories without making you feel overly full.
• Option 2: Whole grain pasta with chicken or tofu and mixed vegetables
• Option 3: Chapati (Indian flatbread) with lentils (dal) + vegetable curry + yogurt
Afternoon Snack
• Option 1: Protein smoothie (whole milk, banana, protein powder, and nut butter)
• Option 2: Cottage cheese (paneer) or cheese with whole grain crackers
• Option 3: Hard-boiled eggs or peanut butter on toast
Evening Snack
• Option 1: Mixed nuts or trail mix with dried fruit
• Option 2: Milkshake or smoothie with whole milk, fruits, and oats
• Option 3: Fruit (mango, apple, banana) + peanut butter
Dinner
• Option 1: Grilled salmon or other fatty fish with quinoa and steamed vegetables
• Option 2: Lean beef or tofu stir-fried with vegetables and served with brown rice
• Option 3: Chicken curry or chickpea curry with chapati or basmati rice
Before Bed
• Option 1: A glass of warm milk (you can add honey or protein powder)
• Option 2: Cottage cheese or Greek yogurt with some almonds or walnuts
• Option 3: A banana or an apple with peanut butter
Additional Tips for Healthy Weight Gain
- Increase Caloric Intake: Aim to eat 300-500 calories more than your daily caloric needs. This can be achieved by eating more frequent meals and snacks.
- Focus on Protein: Include good sources of protein like eggs, chicken, fish, tofu, lentils, nuts, and dairy to support muscle growth.
- Healthy Fats: Avocado, olive oil, nuts, seeds, and fatty fish are great sources of healthy fats that are calorie-dense.
- Carbohydrates: Include whole grains, oats, quinoa, potatoes, sweet potatoes, and brown rice for sustained energy.
- Liquid Calories: Milkshakes, smoothies, and protein shakes can add calories without making you feel overly full.
• Option 2: Milkshake or smoothie with whole milk, fruits, and oats
• Option 3: Fruit (mango, apple, banana) + peanut butter
Dinner
• Option 1: Grilled salmon or other fatty fish with quinoa and steamed vegetables
• Option 2: Lean beef or tofu stir-fried with vegetables and served with brown rice
• Option 3: Chicken curry or chickpea curry with chapati or basmati rice
Before Bed
• Option 1: A glass of warm milk (you can add honey or protein powder)
• Option 2: Cottage cheese or Greek yogurt with some almonds or walnuts
• Option 3: A banana or an apple with peanut butter
Additional Tips for Healthy Weight Gain
- Increase Caloric Intake: Aim to eat 300-500 calories more than your daily caloric needs. This can be achieved by eating more frequent meals and snacks.
- Focus on Protein: Include good sources of protein like eggs, chicken, fish, tofu, lentils, nuts, and dairy to support muscle growth.
- Healthy Fats: Avocado, olive oil, nuts, seeds, and fatty fish are great sources of healthy fats that are calorie-dense.
- Carbohydrates: Include whole grains, oats, quinoa, potatoes, sweet potatoes, and brown rice for sustained energy.
- Liquid Calories: Milkshakes, smoothies, and protein shakes can add calories without making you feel overly full.
• Option 2: Cottage cheese or Greek yogurt with some almonds or walnuts
• Option 3: A banana or an apple with peanut butter