Tired of being called ‘skinny’ or hearing comments from aunties that ‘you need to eat more’?
You’re not alone, around 8.4% of the world’s population struggles with being underweight, according to a global study by the World Health Organization.
And let’s face it, being underweight can be just as frustrating and challenging as shedding those extra kilos. But here’s the good news: with the right diet plan for weight gain, you can achieve your weight management goal.
In this blog, we’ll share a 7-day weight gain diet plan that’s scientifically designed to help you hit your goals. It includes the ideal balance of carbs, proteins, and healthy fats, which will help you gain weight the right way, without compromising your health.
So get ready to leave those ‘skinny’ remarks behind and step into a healthier, more confident version of yourself.
What’s The Science Behind Gaining Weight?
Weight gain isn’t just about eating more food. It’s about eating the right food in the right way. Let’s break it down step by step.
How Weight Gain Works: Calories In Vs. Calories Out
Weight gain is all about calorie balance. To gain weight, you need to eat more calories than your body burns. Simple, right?
For instance, eating 500 extra calories daily can help you gain about 0.5 kg in a week. But it’s not just about eating anything in sight.
Because all calories are not the same. 200 calories from a chocolate bar won’t have the same impact as 200 calories from a bowl of oatmeal and nuts.
Importance Of Muscle Mass Vs. Fat In Healthy Weight Gain
Another important aspect of weight gain is building muscle, not just storing fat. Why?
Because muscle mass improves your metabolism, enhances physical performance, and gives your body a toned, strong appearance. On the other hand, fat gain can increase the risk of health issues like diabetes or heart disease.
Common Mistakes In Weight Gain Diets
- Relying on Junk Food: Yes, junk food is calorie-dense, but it lacks the nutrients your body needs to build muscle and stay healthy. Stick to balanced meals.
- Skipping Exercise: Weight gain without exercise often leads to fat accumulation instead of muscle development. Combine your diet with strength training for best results.
- Ignoring Protein Intake: Protein is the building block for muscle. Without enough protein, your body might store more fat than muscle. Aim for about 1.2–2 grams of protein per kg of body weight.
- Not Eating Frequently Enough: Eating three big meals may not be sufficient. Instead, try 5–6 smaller meals a day to keep your energy up and calories consistent.
- Giving Up Too Soon: Healthy weight gain takes time. Stay consistent with your diet and exercise routine, and you’ll see results over weeks or months.
Key Components Of A Weight Gain Diet
To have a smart weight gain diet chart you need to know the key components of a weight gain diet plan. So, let’s understand the essential elements that help you gain weight.
High Calorie But Nutrient-Dense Foods
Nutrient-dense foods pack both calories and essential nutrients to support your body. Therefore, instead of empty calorie snacks, go for options like:
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
- Dried Fruits: Dates, raisins, and figs are compact calorie bombs.
- Avocados: Packed with healthy fats and fiber.
- Whole Grains: Think quinoa, oats, and whole wheat bread.
The extra calories from these foods fuel the muscle growth and overall health, not just add fat in the body.
Importance Of Protein For Muscle Building
Protein is your best friend when your target is to gain healthy weight, especially if you’re building muscle. Protein provides the building blocks (amino acids) your muscles need to repair and grow.
Great sources include:
- Animal Proteins: Chicken, eggs, fish, and lean meats.
- Plant-Based Proteins: Lentils, chickpeas, tofu, and edamame.
- Protein Supplements: Whey or plant-based powders can help fill any dietary gaps.
So, make sure you’re getting 1.2–2 grams of protein per kg of your body weight every day, and combine it with resistance strength training to amp up your muscle gains.
Role Of Healthy Fats In Weight Gain
Healthy fats are a calorie-dense powerhouse that can help you hit your goals faster. They not only provide long-lasting energy but also support hormone production and overall health.
Incorporate these fats into your diet:
- Monounsaturated Fats: Found in olive oil, avocado, and nuts.
- Polyunsaturated Fats: Found in fatty fish like salmon, as well as walnuts and flaxseeds.
- Omega-3 Fatty Acids: Important for brain health and reducing inflammation.
Including Complex Carbohydrates For Sustained Energy
Foods high in complex carbohydrates are important because they fuel your workouts and help to maintain energy levels throughout the day.
Why complex carbs? Complex carbs release energy slowly, keeping you active and focused, unlike simple carbs which cause energy crashes.
Therefore, focus on:
- Whole Grains: Brown rice, quinoa, millet, and oats.
- Starchy Vegetables: Sweet potatoes, yams, and peas.
- Legumes: Lentils, chickpeas, and black beans.
These foods will help replenish glycogen stores in your muscles, which ensures better performance during exercise and helps in recovery.
7-Day Sample Vegetarian Diet Plan For Weight Gain
Now, you just want to know how to gain weight with a healthy meal plan. We are well aware of the struggle of vegetarian people out there who want to gain weight. We are sharing below a sample 7-day vegetarian diet plan for you.
You can customize this diet for weight gain in 7 days based on your age, gender, and health conditions after consulting your dietician. Let’s explore:
| Day 1 |
| Meal 1 | Nourisher Juice |
| Meal 2 | 5 Mminutes paneer sandwich |
| Meal 3 | Handful of soaked nuts |
| Meal 4 | Cheese chili |
| Meal 5 | Mint coriander water with a handful of roasted makhanas |
| Meal 6 | Lassi with jeera powder |
| Meal 7 | Suji vegetable roti |
| Meal 8 | Fruit custard |
| Day 2 |
| Meal 1 | Nourisher Juice |
| Meal 2 | Veg daliya |
| Meal 3 | Handful of soaked nuts |
| Meal 4 | Wheat and black chana flour roti with vegetable |
| Meal 5 | Mint coriander water with a handful of roasted makhanas |
| Meal 6 | Makhana salad |
| Meal 7 | Mushroom spinach besan chilla |
| Meal 8 | Fruit custard |
| Day 3 |
| Meal 1 | Nourisher Juice |
| Meal 2 | Besan cheela with mint chutney |
| Meal 3 | Handful of soaked nuts |
| Meal 4 | Kadhi and rice |
| Meal 5 | Mint coriander water with a handful of roasted makhanas |
| Meal 6 | Lassi with jeera powder |
| Meal 7 | Matar and oats roti |
| Meal 8 | Fruit custard |
| Day 4 |
| Meal 1 | Nourisher Juice |
| Meal 2 | Vegetable poha |
| Meal 3 | Handful of soaked nuts |
| Meal 4 | Any green leafy vegetable with oats roti |
| Meal 5 | Mint coriander water with a handful of roasted makhanas |
| Meal 6 | Makhana salad |
| Meal 7 | Quinoa pulao |
| Meal 8 | Fruit custard |
| Day 5 |
| Meal 1 | Nourisher Juice |
| Meal 2 | Moong dal paratha with curd |
| Meal 3 | Handful of soaked nuts |
| Meal 4 | Wheat and black chana flour roti with vegetables |
| Meal 5 | Mint coriander water with a handful of roasted makhanas |
| Meal 6 | Lassi with jeera powder |
| Meal 7 | Any dal with 1 or 2 jaun roti |
| Meal 8 | Fruit custard |
| Day 6 |
| Meal 1 | Nourisher Juice |
| Meal 2 | Brown bread sandwich |
| Meal 3 | Handful of soaked nuts |
| Meal 4 | Weight loss oats maggi |
| Meal 5 | Mint coriander water with a handful of roasted makhanas |
| Meal 6 | Makhana salad |
| Meal 7 | Veg kathi roll |
| Meal 8 | Fruit custard |
| Day 7 |
| Meal 1 | Nourisher Juice |
| Meal 2 | Vermicelli |
| Meal 3 | Handful of soaked nuts |
| Meal 4 | Any green leafy vegetable with oats roti |
| Meal 5 | Mint coriander water with a handful of roasted makhanas |
| Meal 6 | Lassi with jeera powder |
| Meal 7 | Oats milk |
| Meal 8 | Fruit custard |
To consume more calories, increase the number of meals and include healthy foods that will help you build muscle mass without adding extra fat to your body.
Please note that this is a sample diet plan to gain weight for your reference. You can connect with our registered dietician for a more detailed and personalized weight gain diet plan for males female.
10 Best Foods To Include In A Diet Plan For Weight Gain
Your diet plays a central role in gaining weight healthily and effectively. Consuming the right types of foods in your weight gain meal plan can make all the difference.
Here are some essential food groups that you should include:
1. Eggs
Eggs can be a great addition to a weight gain diet plan as they are a good source of protein, healthy fats, and essential vitamins and minerals like vitamin D, B12, and choline.
- Eggs are considered a complete protein, meaning they comprise all the amino acids your body needs.
- Additionally, the healthy fat in eggs can help increase calorie intake and provide sustained energy throughout the day.
- You can prepare eggs in various ways, such as boiling, poaching, frying, baking, and scrambled eggs, and have it with whole wheat bread for a proper meal.
Please know that eggs should be consumed as part of a balanced diet and in moderation, as they are also high in cholesterol.
2. Rice
Rice is a low-cost carbohydrate that is easy to cook, and you can eat it with many dishes. It is also a good energy source, and you can easily add it to your diet plan for weight gain.
- Rice is also easily digestible and can be consumed in large quantities, making it a convenient option for those looking to increase their calorie intake.
- According to the U.S. Department of Agriculture, 1 cup or 158 gm of cooked white rice provides approx. 204 calories.
- Additionally, it is easy to pair rice with other foods to create healthy and filling meals. For example, add vegetables and protein sources like chicken, tofu, and rice to create a balanced and nutritious meal.
It is important to note that not all rice is created equal, and some types of rice are healthier than others. Brown rice, for example, is a better option than white rice as it is higher in fiber and nutrients.
3. Chicken
Chicken is a healthy diet rich food, and an excellent option to include in a weight gain diet plan as it is a good source of high-quality protein.
- Chicken is also a great source of essential vitamins and minerals, including B vitamins, phosphorus, and selenium.
- Additionally, you can prepare it in various ways, making it easy to add to your meals. Grilled chicken breast, roasted, or baked chicken is a healthy and nourishing option that can be paired with other foods to create balanced and nutritious meals.
4. Potatoes
They are a good source of carbohydrates, which provide energy and help you gain weight. Potatoes are also high in vitamins and minerals like vitamin C, potassium, and iron.
- Potatoes are also relatively low in calories and high in fiber, which can help you feel full and content after eating.
- Being rich in resistant starch helps lessen insulin resistance and control blood sugar.
- Also, not all potato dishes are healthy. Fried potatoes like french fries or potato chips are high in calories and unhealthy fats. Thus, you should avoid fried potatoes if you’re looking to gain weight in a healthy way.
- To add potatoes to your diet plan, consider consuming them naturally, such as boiled or baked potatoes.
5. Paneer
Paneer contains a fair volume of healthy fat and proteins. Adding it to your diet plan for weight gain and eating as per the quantity recommended by your dietitian will surely help you.
- Paneer is a great source of protein and calcium. It is also rich in vitamin D, which helps the body absorb calcium. Consuming paneer as part of your weight gain diet can help you increase your calorie and protein intake.
- How much protein is needed per day to gain weight depends on some factors, such as your metabolism, activity level, and what else you eat throughout the day. For most people, consuming 100-200 grams of paneer daily will be enough to gain weight.
- You can add paneer to curries, salads, sandwiches, or even consume it as a snack.
6. Dried Fruits
Dry fruits are a great addition to a weight-gain diet plan as a healthy snack. They are a good source of calories, fiber, vitamins, and minerals.
Dried fruits for weight gain are also convenient snacks you can consume anytime. Some of the best dry fruits to gain weight include dates, raisins, apricots, prunes, and figs.
7. Salmon
Salmon is a type of fatty fish that can benefit weight gain due to its high nutrient content. It is an excellent source of protein, healthy fats, and omega-3 fatty acids essential for maintaining good health.
- According to the National Institutes of Health, omega-3 fatty acids can reduce inflammation, improve heart health, and increase muscle mass. All of these can contribute to healthy weight gain.
- Additionally, salmon is calorie-dense but not too high in calories, meaning it can provide a lot of nutrition without adding too many calories to your diet and helping you gain weight.
- Salmon is also a good source of creatine and leucine, which are important for muscle growth.
8. Dairy Milk
Whole milk is an excellent source of high-quality protein, calcium, and other essential nutrients, including vitamins A, D, and B12.
- These nutrients are essential for preserving good health and building muscle tissue. Milk is a calcium-rich food for bones that strengthens the bones of our body.
- Additionally, dairy or whole milk is calorie-dense, providing much energy in a small serving size. Drinking this is a healthy way for those looking to gain weight.
- You can drink whole milk as a snack, with a meal, or before and after your workouts.
9. Dark Chocolate
Dark chocolate is a tasty treat and the best substitute for sugary foods that can benefit weight gain when consumed in moderation. It is a good source of antioxidants, fiber, and minerals such as iron, magnesium, and copper. These nutrients in dark chocolate are essential for keeping good health and promoting a healthy weight.
10. Nut Butter
A good diet consists of nut butter, such as peanut butter or almond butter, as it is a great weight gain food due to its high nutrient content. It provides protein, healthy fats, fiber, and essential vitamins and minerals such as vitamin E, magnesium, and potassium.
- You can add peanut butter for weight gain to smoothies and oatmeal or consume them with fruits and nuts as a snack.
- Consuming nut butter in moderation as part of a balanced diet and regular exercise can help promote healthy weight gain.
- Nut butter is also high in calories and fat, so it’s essential to consume it moderately. Also, choose natural nut butter without added sugars or hydrogenated oils.
So, include these foods in your diet plan for weight gain while consulting a registered dietician. You can connect with our expert dieticians for any query. Book the consultation through the link below.
The Importance Of A Diet Plan For Healthy Weight Gain
When it comes to a healthy weight gain diet, having a well-structured diet plan is crucial. Some weight gain done in the wrong way could be dangerous and lead to abdominal obesity. A diet plan ensures that you are consuming the right quantity of calories and nutrients to support your body’s needs for weight gain. Here is the importance of a weight gain meal plan:
- Provides Structure: A diet plan for weight gain can structure your meals and snacks, ensuring you consume enough calories and nutrients to support healthy weight gain. It guides you by helping you make informed choices about what to eat and when.
- Ensures Adequate Nutrient Intake: A well-planned diet will ensure you consume all the necessary nutrients your body needs, with protein, carbohydrates, healthy fats, vitamins, and minerals. Also, check out this weight gain diet plan for females for more guidance.
- Helps You Track Progress: Following a diet plan can help you track your progress and make necessary adjustments, ensuring that you are meeting your weight gain goals. Following a healthy diet plan also, ensures unintentional weight loss in a good way and builds lean muscle mass.
- Reduces The Risk Of Overeating: A diet plan can help you avoid overeating or consuming too many unhealthy foods. This can also help you avoid the pitfalls of fad diets or unsustainable eating patterns that can lead to weight gain or other body problems in the long run.
- Develop Healthy Eating Habits: A diet plan can also help you adapt healthy eating habits that can be sustained over the long term. By focusing on nutrient-rich foods and avoiding unhealthy options, you can establish a healthy eating pattern. It further supports your health and weight gain goals.
7 Tips To Achieve Healthy Weight Gain
If you are looking to gain weight healthily, here are some weight gain tips that you can follow:
1. Eat More Calories
Consuming more calories than you burn is key to a balanced weight. You can gain weight gradually by adding healthy calories or healthy drinks like whole milk and build lean muscle mass. Adults could try adding around 300 to 500 extra calories a day.
2. Avoid Processed Foods
Processed foods like chips, crackers, and frozen meals are often high in calories and unhealthy fats. They are also low in nutrients, leading to unhealthy weight gain. Hence, add healthy foods to your diet like Greek yogurt, sweet potato mash, natural peanut butter, homemade protein powder, whole wheat bread, whole grains, brown rice, low fat milk to complete your daily calorie intake. Also, make it a point to cook your food in olive oil.
3. Eat Protein-Rich Foods
A high-protein diet is essential for muscle development, and repair. So, include sources like lean meats, poultry, fish, eggs, dairy products, legumes, and nuts in your diet as they do not consist of saturated fat but healthy fat.
4. Choose Nutrient-Dense Foods
Focus on incorporating nutrient-dense foods into your diet, such as whole grains, healthy fats, fruits, and vegetables. These will offer essential vitamins and minerals while helping you meet your calorie goals.
5. Exercise Regularly
Workouts are essential for building muscle and gaining weight. Try to exercise at least 3-4 times per week, focusing on strength training exercises like weight lifting.
6. Get Enough Sleep
Sufficient sleep is important for overall health and can help you gain weight. Ensure to get at least 7-8 hours of sleep per night. This will also help you in managing stress levels.
7. Consult a Professional
You must consult a registered dietitian or a health specialist for the right guidance. Dieticians can help you create a diet plan that is custom-made to your needs.
Conclusion
In short, the diet plan for weight gain should focus on increasing your daily calorie intake than you burn. It should also focus on gaining muscle and not storing the calories in the form of fat.
Common Weight Gain Mistakes:
- Relying on junk food, which lacks nutrients for muscle growth.
- Skipping exercise leads to fat accumulation.
- Ignoring protein intake is essential for muscle development.
- Not eating frequently enough; 5–6 meals a day are better than 3 large meals.
- Giving up too soon; healthy weight gain takes time.
Key Components of a Weight Gain Diet
- High-Calorie, Nutrient-Dense Foods: Nuts, seeds, avocados, and whole grains provide calories and nutrients to fuel muscle growth.
- Protein: Essential for muscle building, with sources like chicken, eggs, tofu, and lentils.
- Healthy Fats: Sources like olive oil, fatty fish, and avocado help in reaching calorie goals.
- Complex Carbohydrates: Whole grains and starchy vegetables help maintain energy levels and support exercise.
7-Day Vegetarian Weight Gain Diet Plan: A sample plan that includes that includes the key components of a diet plan for weight gain.
Top 10 Foods for Weight Gain:
- Eggs
- Rice
- Chicken
- Potatoes
- Paneer
- Dried Fruits
- Salmon
- Dairy Milk
- Dark Chocolate
- Nut Butter
The Importance Of A Diet Plan For Healthy Weight Gain
A structured diet plan is essential for healthy weight gain as it ensures you consume the right calories and nutrients while avoiding unhealthy habits. It helps track progress, prevents overeating, and promotes long-term healthy eating habits, ultimately supporting your weight gain goals.
7 Tips To Achieve Healthy Weight
- Eat More Calories
- Avoid Processed Foods
- Eat Protein-Rich Foods
- Choose Nutrient-Dense Foods
- Exercise Regularly
- Get Enough Sleep
- Consult a Professional
Frequently Asked Questions
What Is The Best Diet To Gain Weight?
The best diet to gain weight includes nutrient-dense, calorie-rich foods like lean proteins, whole grains, healthy fats, and dairy. So, focus on eating larger portions of these foods throughout the day to ensure adequate calorie intake for healthy weight gain.
How To Gain 10 Kg Weight In 1 Month?
Gaining 10 kg in one month is not advisable as it can strain your body. You can safely gain weight with the help of calorie-dense diet with nutrient-rich foods like lean meats, nuts, and whole grains. Combine this with strength training to build muscle mass and ensure gradual, healthy weight gain.
Can I Gain 5 Kg In A Month?
Yes, gaining 5 kg in a month is more achievable with nutrient-dense, high-calorie foods like nuts, seeds, and whole grains. Combine this with strength training to ensure that the weight gained is healthy, preferably in the form of muscle mass rather than fat.
How To Gain Weight In 15 Days?
To gain weight in 15 days, focus on consuming calorie-dense foods like nuts, avocados, and whole grains while increasing meal frequency. Plus, include strength training exercises to build muscle mass and ensure that the weight gained is healthy.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
We all know that dry fruits are packed with health…