Diet Chart For Weight Gain – Complete Guide

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Diet Chart for weight gain

You find it real hard to pile on some pounds upon your skeleton-like layout. Diet chart for weight gain is the only and only fix for suck skinny people. Over-eating simply can’t help them but planned eating, coupled with proper workouts, can actually make their body pronouncing.

How to get started with weight gain diet chart?

As already said above, weight gain chart, when complemented by a set of exercises produces the desired result at its best. Exercises always keep fat around the waist-line at bay. What more do we encompass, while we say we are on weight gain diet? Before you chalk out what your diet chart should consist of, you ought to know how the chart is supposed to be.

First and the foremost, to start with, thing is to set up a desired weight you’re looking for. Introduce yourself to the foods ideal for weight gain. Boycott the food that delays your goal. Decide on the number of adequate meals your body is required to be fed with and also the menu for each. Make sure to cut out sugar from your diet as much as possible. Lastly, but not the least, keep tabs on the weight you gain every two weeks.

What should an ideal diet chart for weight gain look like?

Breakfast

Drill it down deep into your mind that not after 9 is any breakfast time.  Well, you’ve the liberty to have a diverse breakfast, rather than sticking to mere corn flakes every day. You’ve all right to alternate breakfast food from orange juice, bread slices, nuts, cornflakes, scrambled egg, poha, upma to khichdi laden with veggies. Later, an hour from the breakfast, you can gulp down a glass of health drink.

Lunch

Try to get your fill between 12.30-1.30. Lunch isn’t supposed to be after 1.30. A bowl of rice and two chapattis is too main-stream to let you know anything new. You can always have that. Vegetarians can extend their choice to a bowl of pulses or veg curry, paneer and a plate full of green salad. While, non-vegetarians can include fish pieces and eggs. A bowl of curd is pro-biotic and is advised daily, if not allergenic to milk products.

Snack

Get your snacks done between 5.30 to 6.30 p.m. You can include vegetable or chicken soup, or go for cheese sandwich. You can also munch on high-fibre biscuits or cookies.

Dinner

Dinner is like the last lap of your diet-race. Hence, give it a proper finishing. Exit out victoriously. Dinner which otherwise is conventionally kept as light is not so for the weight gainers. From the weight gain perspective, dinner should be a bit heavier. Thereby, skipping rice which most of the people not on weight gain diet chart defer to is not suited for weight gainers. Regime for dinner can be same as that told for lunch. Post-dinner, you can also have fruits like strawberries and mangoes.

Once you start gaining weight, you’re required to omit and include old and new food members in your diet chart respectively. Try exploring the ginormous world of food and fit in yourself, according to your needs, somewhere.

Sample Diet Chart for Weight Gain:

Muscle Building - Diet Chart For Weight Gain

  • Diet Chart for Weight Gain – 2600 Calories

Meal/Time Menu Quantity Calories
Early morning Almond( Soaked in overnight with peel) 10 80
Breakfast Banana milkshake/Multigrain Bread/Dalia/Paneer/Egg/Tofu/Chicken Breast 1 glass/2 slices/1 bowl/30 gm/1/2 200-300
Mid-Morning Fruit/Lassi/ Coconut water/ Butter Milk

Milk

1 whole fruit

1 glass

70-100

100

Lunch Roti/Rice

Vegetables

Dal/Paneer/Egg (if not consumed during breakfast)

Curd

2-3/2 katori

1 Katori

1 Katori

1 Katori

250/350

100 -150

150-200

100

Evening Banana Shake

Cookies/Upma/Bhelpuri/ Grilled vegetable sandwich

1

2/1- Katori/1-Katori/1

220

150-250

Pre-dinner Vegetable Soup/Chicken Soup  1 soup bowl 150
Dinner Roti

Vegetables

Dal/Chicken/Egg/Fish

Sweet dish/Curd

2-3

1 Katori

1 Katori

1 Katori

250

100-150

150-200

100

Bedtime Milk 1 cup 100

Diet Chart for Weight Gain With Workout – 2500 Calories

Meal Menu Approx. Amount
Early morning Banana +Almonds & walnuts 1 -2 serving + 6-7 almonds  + 2-3 walnuts
Before work out Glucon- D 2 Spoons
After work out Milk with added whey protein or nestle dry milk powder 1 glass+ 1 scoop
Breakfast

 

Option 1

Potato stuffed parantha dressing with hummus, almond or Peanut butter

 

Option 2

Easy to carry pannier roll, whole egg role

 

Option 3

Toast filled with pannier, onions, cucumber, tomatoes)

(with Desi ghee on both sides)

+ fruit shake or cold coffee (with added dry milk powder)

 

Option 4

Cauliflower stuffed parantha + Curd

 

Option 5
Poha with added vegetable + curd

 

Option 6

Besan chilla with added vegetables seasoned with olive oil, desi ghee/hummus

Bread with peanut butter/butter +Banana shake (with added milk powder)

 

Option 7

Vegetable upma  + curd

(12:30 p.m) Fruit yoghurt/Sweet lassi/Fruit
  • Diet Chart for Weight Gain – 2800 Calories

Meal Menu Approx. Amount
Early morning Banana +Almonds & walnuts 1 -2 serving + 6-7 almonds  + 2-3 walnuts
Before work out Glucon- D 2 Spoons
After work out Milk with added whey protein or nestle dry milk powder 1 glass+ 1 scoop
Breakfast

 

Option 1

Potato stuffed parantha dressing with hummus, almond or Peanut butter

 

Option 2

Easy to carry pannier roll, whole egg role

 

Option 3

Toast filled with pannier, onions, cucumber, tomatoes)

(with Desi ghee on both sides)

+ fruit shake or cold coffee (with added dry milk powder)

 

Option 4

Cauliflower stuffed parantha+ Curd

 

Option 5
Poha with added vegetable + curd

 

Option 6

Besanchilla with added vegetables seasoned with olive oil,desi ghee/hummus

Bread with peanut butter/butter +Banana shake (with added milk powder)

 

Option 7

Vegetable upma  + curd

 

1 ½ -2 serving

1 ½ -2 rolls

2 slices + 1 glass

1 ½ -2 serving + 1 bowl

1 bowl +1 bowl

1 ½ -2 serving

1 bowl + 1 bowl

(12:30 p.m) Fruit yoghurt/Sweet lassi/Fruit 1 small bowl/1 glass/ 1 fruit

Some Dietary pattern and Food Selection tips:

  • Increase protein content of foods – skimmed/whole milk powder, cheese, cottage cheese protein concentrates should be added to liquid milk and other beverages
  • Nutritious, energy-dense snacks and beverages in between main meals can help to meet the increased energy needs.
  • Choose food with nutritional calories in between your main meals such as dark chocolates, cakes, nuts, yogurt, whole bread with extra cheese.
  • Increase intake of starchy foods such as Potatoes, Colocasia, Bananas, Corn flour in diet
  • Evening Snacks ideas include whole bread with hummus or peanut butter, soysticks, energy bars etc.
  • Eat plenty of healthy fats such as egg yolk,fish, unsalted peanut butter or hummus spread.  Use olive /canola/ rice bran / soy /mustard oil for cooking.
  • Avoid drinking water before & after meals.
  • Take milk with added dry milk powder and a mixture of nuts such as pistachios, almonds & walnuts.
  • Adding extra oil to your food such as in pulses, chapatti flour is an easy way to add calories. Choose desi ghee, olive & canola oil which is good for health.
  • Use a variety of fruits & vegetables to make salads. Take Avocado fruit twice a week as it is the only fruit that contains fat.
  • Help yourself to nuts such as peanuts, almonds, walnuts & dairy products by having the right amount of carbs, good fat & protein in your diet.


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