Most of us are caught up in the race to shed a few pounds, there’s another group quietly working to do the opposite. They are trying to build muscle, recover from illness, or simply try a weight gain diet plan for health reasons it’s just as important to have a structured approach.
Did you know that around 35% of the global population suffers from malnutrition due to an inadequate intake of calories and nutrients? It’s not just about eating more but eating right.
Indeed, weight gain isn’t as widely talked about, is it? The internet is bombarded with “how to lose weight” tips, but where’s the guidance for those trying to pack on the healthy pounds?
So, if you find yourself needing to gain weight, whether for building muscle or recovery, having a balanced and nutrient-rich diet plan is key. That’s exactly where this 7 day weight gain meal plan comes in.
No need for crash diets or unhealthy snacking—this plan focuses on foods that nourish you from the inside out, so you gain weight the right way. So, ready to dive into your new eating routine? Let’s get started!
Understanding The Basics Of Weight Gain
Gaining weight might sound like a simple task to some, but for others, it’s an uphill battle. There are several factors that can make gaining weight more difficult than it seems.
1. Why Some People Struggle to Gain Weight
- Some people have faster metabolisms and their bodies burn calories at a quicker rate which leaves them with less opportunity to store energy as fat. This can be especially true for individuals who are naturally more active or genetically predisposed to a leaner body type.
- Others may face challenges due to medical conditions like hyperthyroidism or digestive issues that affect their ability to absorb nutrients properly.
- Additionally, stress, anxiety, and certain lifestyle factors can also play a role in weight loss or difficulty gaining weight.
- In some cases, people simply aren’t consuming enough of the right nutrients or are filling up on empty-calorie foods that don’t contribute to muscle gain or overall health.
2. Calories vs. Nutrient Density: Striking the Right Balance
- When it comes to gaining weight, the focus shouldn’t just be on consuming more calories but on consuming the right kind of calories.
- Calorie dense foods like chips and sugary snacks might pack on the pounds, but they don’t provide the essential nutrients your body needs for muscle growth, healthy fat storage, or overall wellness.
- The goal is to find a balance between calories and nutrient density, ensuring that the extra calories come from foods that nourish your body.
- Nutrient-dense foods include whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. These foods give your body the vitamins, minerals, and fiber it needs while also helping you gain weight healthily and sustainably.
In short, the key to healthy weight gain is not just about how much you eat, but what you eat. It’s about fueling your body with the right balance of calories and nutrients that help you gain weight without compromising your overall health.
What Is A Healthy Weight Range?
BMI is a basic and affordable method of calculating body fat which you can do by using a BMI calculator It is computed by dividing an individual’s weight by his/her height in inches squared and multiplying by a conversion factor of 703 based on height and weight.
So, let’s see how we can interpret the result:
- A BMI below 18.5 is underweight.
- A BMI between 18.5 and 24.9 is considered a healthy weight.
- 25.0 and 29.9 BMIs are overweight.
However, a BMI under 30.0 is obese
Why An Individual Is Considered Underweight?
People can be underweight for various reasons, and this weight gain diet plan is mainly for those who need to gain weight or build muscle. However, it’s important to gain weight in a healthy way, following a proper diet plan.
So, here we are sharing a few of the common causes of being underweight:
- Hereditary Factors: If being underweight runs in your family or if your parents are underweight, you might also be underweight.
- Malnutrition: Not getting enough nutrients in your diet or missing out on essential food groups can lead to malnutrition, which often results in being underweight.
- Underlying Medical Conditions: If you’re losing weight suddenly without any apparent reason, it’s essential to see a doctor. There could be an underlying medical condition causing the weight loss, such as thyroid issues or loss of appetite due to stress or other psychological factors.
Overall, being underweight may result from a combination of factors including genetics, diet, health conditions, metabolism, and mental well-being.
Key Components of a Weight Gain Diet Plan
When you’re trying to gain weight in a healthy way, focusing on the right nutrients is essential. Here’s a breakdown of the key components of an effective weight gain diet plan:
1. Importance Of Protein For Muscle Growth
Protein is the building block for muscle, and if you’re looking to gain weight, it’s crucial to include enough of it in your diet. Protein helps repair and build muscle tissue, especially after workouts.
This is key if you’re aiming to increase lean muscle mass instead of just adding fat. Foods like chicken, eggs, legumes, and dairy are excellent sources of protein that also help keep you full and satisfied.
2. Carbohydrates And Healthy Fats: Fueling Your Body
Carbohydrates provide your body with the energy it needs to function, while healthy fats are essential for hormone regulation and overall health. When trying to gain weight, focus on complex carbs like whole grains, oats, and starchy vegetables, which give you lasting energy.
Healthy fats from sources like avocado, nuts, and olive oil are calorie-dense, helping you add the right kind of weight without overloading with unhealthy fats.
3. Role Of Vitamins And Minerals In Weight Gain
Vitamins and minerals are vital for overall health and ensuring that your body functions properly during weight gain. They support your immune system, energy levels, and muscle recovery.
Foods like leafy greens, fruits, and fortified cereals provide essential nutrients like iron, calcium, and magnesium, which can support healthy weight gain and muscle development.
A well-rounded diet with protein, healthy fats, and nutrient-rich foods ensures that your weight gain is healthy, sustainable, and beneficial for your body.
7 Days Weight Gain Diet Plan
Here’s a general 7-day weight gain meal plan that focuses on nutrient-dense foods to help you increase calorie intake and build muscle:
Day 1:
| Meal | Description |
| 1 | 2 Egg Brown Bread Sandwich + Green Chutney + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Banana Shake |
| 3 | 1 Cup Arhar Dal + 1 Cup Potato Curry + 3 Chapatti + 1/2 Cup Rice + 1/2 Cup Low Fat Curd + Salad |
| 4 | 1 Cup Strawberry Smoothie + 1 Cup Vegetable Poha |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Chicken Curry + 3 Chapatti + Salad |
| 7 | 1 Cup Greek Yogurt With Honey + Mixed Nuts |
| 8 | 1 Cup Cottage Cheese With Pineapple |
Day2:
| Meal | Description |
| 1 | 3 Onion Stuffed Parantha + 1 Cup Curd + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Mango Shake |
| 3 | 1 Cup Moong Dal/ Chicken Curry + 1 Cup Potato And Cauliflower Vegetable + 3 Chapatti + 1/2 Cup Rice + Salad |
| 4 | 1 Cup Pomegranate Juice + 2 Butter Toasted Bread |
| 5 | 1 Cup Milkshake |
| 6 | 1 Cup Beans Potato Vegetable + 3 Chapatti + Salad |
| 7 | 1 Cup Greek Yogurt With Berries + Mixed Nuts |
| 8 | 1 Cup Cottage Cheese With Sliced Apple |
Day 3:
| Meal | Description |
| 1 | 3 Paneer Stuffed Besan Chila + Green Chutney + 1 Cup Curd + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Apple Smoothie With Maple Syrup |
| 3 | 1 Cup Masoor Dal + 3 Chapatti + 1/2 Cup Rice + 1 Cup Low Curd + Salad |
| 4 | 1 Cup Tomato Soup With Bread Crumbs + 1 Cup Aloo Chaat |
| 5 | 1 Cup Milkshake |
| 6 | 1 Cup Carrot Peas Vegetable +3 Chapatti + Salad |
| 7 | 1 Cup Greek Yogurt With Granola + Mixed Nuts |
| 8 | 1 Cup Cottage Cheese With Grapes |
Day 4:
| Meal | Description |
| 1 | 1.5 Cup Vegetable Bread Upma + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Ripe Banana With 2 Tsp Ghee |
| 3 | 1 Cup Rajma Curry + 1 Cup Spinach Potato + 3 Chapatti + 1/2 Cup Rice + Salad |
| 4 | 1 Cup Vegetable Juice + 1 Cup Upma |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Parwal Vegetable + 3 Chapatti + Salad |
| 7 | 1 Cup Greek Yogurt With Mango + Mixed Nuts |
| 8 | 1 Cup Cottage Cheese With Berries |
Day 5:
| Meal | Description |
| 1 | 2 Whole Wheat Toast With Avocado Spread + 2 Scrambled Eggs + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Strawberry Banana Smoothie |
| 3 | 1 Cup Lentil Soup + Grilled Chicken Sandwich + Salad |
| 4 | 1 Cup Greek Yogurt With Honey And Mixed Berries |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Beef Stir-Fry + 3 Chapatti + Salad |
| 7 | 1 Banana With Peanut Butter |
| 8 | 1 Cup Cottage Cheese With Pineapple |
Day 6:
| Meal | Description |
| 1 | 2 Slices Of Multigrain Bread With Scrambled Eggs + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Blueberry Smoothie |
| 3 | 1 Cup Chickpea Salad + Grilled Fish Fillet + 3 Chapatti |
| 4 | 1 Cup Greek Yogurt With Granola And Mixed Berries |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Vegetable Curry + 3 Chapatti + Salad |
| 7 | 1 Apple With Almond Butter |
| 8 | 1 Cup Cottage Cheese With Sliced Apple |
Day 7:
| Meal | Description |
| 1 | 2 Whole Wheat Pancakes With Maple Syrup + 1 Cup Milk + 3 Cashews + 4 Almonds + 2 Walnuts |
| 2 | 1 Cup Mixed Berry Yogurt Parfait |
| 3 | 1 Cup Vegetable Lentil Soup + Grilled Chicken Wrap + Salad |
| 4 | 1 Cup Greek Yogurt With Honey And Nuts |
| 5 | 1 Cup Milkshake |
| 6 | 1.5 Cup Tofu Stir-Fry + 3 Chapatti + Salad |
| 7 | 1 Banana With Almond Butter |
| 8 | 1 Cup Cottage Cheese With Berries |
Note: Remember to stay hydrated throughout the day by drinking plenty of water and adjusting portion sizes according to your appetite and activity level. Additionally, it’s crucial to consult with a healthcare professional before making significant changes to your diet.
Nutritious Foods For Weight Gain That You’ll Love
To help with healthy weight gain, consider adding the following nutrient-dense foods to your diet:
- Lean Red Meat: High in protein and iron, red meat can be added to your diet a few times a week for a calorie boost.
- Whole Fat Milk: Switching from skimmed to whole milk adds about 60 extra calories per glass.
- Tropical Fruits: Mangoes, papayas, bananas, and pineapples are energy-dense with natural sugars.
- Avocados: Rich in heart-healthy fats and packed with 140 calories per half avocado.
- Whole Wheat Bread: A healthy source of carbs that supports weight gain when eaten in moderation.
- Nuts: A handful of nuts offers healthy fats, fiber, and protein to keep you full.
- Cheese: High in protein, cheese is a perfect snack for weight gain.
- Nut Butter: Calorie-dense and rich in healthy fats, nut butter is great in smoothies or on whole-grain toast.
- Potatoes: A versatile, calorie-packed carb source that can be prepared in many ways.
- Dried Fruits: Raisins, dates, and apricots are concentrated sources of calories and natural sugars.
- Quinoa: A protein-rich whole grain to use as a base for meals.
These foods can help boost your calorie intake while providing essential nutrients for overall health. Always consult with a healthcare professional or dietitian for personalized advice.
You can connect with our dietitian to get personalized advice and a customized weight gain diet plan that includes your food choices. Book the consultation through the link below!
6 Expert Tips for Sustainable Weight Gain
Let’s learn a few healthy weight gain tips that can help you while following a weight gain diet chart:
1. Consume High-Calorie Foods: Include high-calorie, high-nutrient foods, for example, bananas, avocados, and full-fat milk, to gain weight in a healthy way.
Moreover, a calorie-dense diet is required to gain the appropriate amount of weight for your body type. Also, you can try homemade protein powder for weight gain.
2. Include Carbohydrate Rich Food: Food items that are rich in nutritious carbohydrates, for example, bananas, potatoes, sweet potatoes, red or brown rice, whole grains, and fruits. These food items can help you gain weight safely and healthily.
So, to acquire the nutrients that the human body requires to operate effectively, always try to incorporate the best quality carbohydrates in some form in all of your meals.
3. Stress Reduction: Stress causes many people to lose their appetite, while others gain it. But how to reduce stress? Stress can damage your mental and physical health. So, always reduce stress through meditation, breathing, performing yoga, relaxing, taking hot shower baths, and being active.
4. Foods High In Protein: Human muscles are made up of proteins. So, to gain weight and build lean muscle mass, consume at least 1.5–2 grams of protein per kilogram of your body weight.
However, you can find lean proteins in chicken breast, turkey, nuts, lentils, beans, fish, eggs, and milk. Also, you can try a 3000 calorie diet plan for weight gain.
5. Strength Training: The aim is to increase lean muscle mass rather than fat mass. So, as a result, working out and doing weight gain diet plan training at least 2-4 times a week is critical. You can include exercises such as pushups, lunges, and squats in your routine.
6. Get Enough Sleep: A sound and good night’s sleep is extremely beneficial to your health. Thus, a decent night’s sleep of about 8–9 hours assists in maintaining muscle mass and keeping your body in shape.
By following these tips and incorporating them into your daily routine, you can achieve healthy weight gain while promoting overall well-being.
Health Complications Due To Underweight
Being underweight is not a normal condition, and this can put you at risk of many health difficulties. So, here we are sharing a few of them:
1. Nutritional Deficiencies:
If someone is underweight and you are not taking the necessary steps to a weight gain diet plan, it can cause nutritional deficiencies. If you are following a healthy and balanced diet plan, this can lead to a lack of nutrients in the body.
So, some of the common nutritional deficiencies are calcium deficiencies, iron deficiency (anemia), iodine deficiency, and vitamin D deficiency which you can complete by including vitamin D-rich foods in your regular diet. However, this could lead to chronic diseases that compromise your health.
2. Fertility Issues:
Underweight issues can also lead to chronic diseases that can compromise your health in the long run. Did you know that being underweight can also affect your fertility? Yes, both being underweight and obese can hamper infertility.
Thus, in this scenario, mainly women get affected, as they suffer complications in conceiving, keeping their pregnancy, and delivery as well. However, you can see miscarriages are commonly seen in such cases.
3. Weak Immune System:
Due to your being underweight and a lack of nutritional deficiencies, the immune system of the human body can also be compromised. Also, with a weaker immune system, anyone can be at risk of catching seasonal flu and infections.
4. Osteoporosis And Bone Health:
Insufficient body weight gain diet plan can lead to decreased bone density and an increased risk of osteoporosis. This condition weakens bones, making them more prone to fractures and breaks, even with minor falls or injuries.
5. Muscle Loss:
When the body lacks adequate energy from food, it may start to break down muscle tissue for fuel. This can lead to muscle wasting or loss, weakening the body’s overall strength and impairing physical performance.
6. Hormonal Imbalances:
Being underweight can disrupt hormonal balance in the body, affecting various systems such as the reproductive system, thyroid function, and stress response. Hormonal imbalances can contribute to irregular menstrual cycles, decreased libido, and other health issues.
7. Delayed Wound Healing:
Proper nutrition is essential for tissue repair and wound healing. Underweight individuals may experience delays in wound healing due to inadequate nutrient intake, leading to prolonged recovery times and increased susceptibility to infections.
8. Mental Health Concerns:
Being underweight can also impact mental well-being, leading to feelings of weakness, fatigue, and low self-esteem. It may also contribute to the development or exacerbation of mental health conditions such as depression and anxiety.
9. Increased Risk Of Complications:
Underweight individuals may be more susceptible to complications during medical procedures or surgeries due to decreased reserves of energy and nutrients. They may also have a harder time recovering from illness or injury compared to those with a healthy body weight.
A Quick Recap
- Challenges in Gaining Weight:
- Fast metabolism and high activity levels make it harder to gain weight.
- Medical conditions like hyperthyroidism and digestive issues can affect nutrient absorption.
- Stress, anxiety, and poor dietary choices also contribute.
- Calories vs. Nutrient Density:
- Focus on nutrient-dense foods like whole grains, lean proteins, and healthy fats.
- Avoid relying on empty-calorie foods for weight gain.
- Balance calorie intake with essential nutrients for sustainable weight gain.
- Understanding Healthy Weight Ranges:
- Use BMI as a guideline to determine weight categories (underweight: BMI < 18.5, healthy: 18.5–24.9, overweight: 25–29.9, obese: ≥ 30).
- Causes of Being Underweight:
- Genetics, malnutrition, and medical conditions are key contributors.
- Sudden, unexplained weight loss warrants medical attention.
- Key Components of a Weight Gain Diet Plan:
- Protein: Essential for muscle growth; include chicken, eggs, legumes, and dairy.
- Carbohydrates and Healthy Fats: Provide energy and healthy weight gain; focus on whole grains, avocados, nuts, and olive oil.
- Vitamins and Minerals: Crucial for overall health and muscle recovery; consume leafy greens, fruits, and fortified cereals.
- 7-Day Weight Gain Diet Plan:
- Includes meals with high-calorie, nutrient-dense options like smoothies, nuts, cottage cheese, whole grains, and lean proteins.
- Encourages balanced meals with a mix of carbs, fats, and proteins.
- Nutritious Foods for Weight Gain:
- Lean red meat, whole-fat milk, tropical fruits, avocados, nuts, cheese, nut butter, potatoes, dried fruits, and quinoa.
- Focus on foods rich in calories and nutrients for healthy weight gain.
- Expert Tips for Sustainable Weight Gain:
- Consume calorie-dense and nutrient-rich foods (e.g., bananas, avocados).
- Include carbohydrate-rich foods like whole grains and starchy vegetables.
- Reduce stress through meditation and relaxation techniques.
- Incorporate high-protein foods to build muscle mass.
- Engage in strength training 2–4 times weekly to gain lean muscle.
- Ensure adequate sleep (8–9 hours) to support recovery and health.
- Health Complications Due to Being Underweight:
- Risk of nutritional deficiencies due to inadequate diet.
- Potential health difficulties from being underweight if not addressed.
By following these guidelines, individuals can work toward healthy weight gain while supporting overall well-being.
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Adding good eating habits and cutting bad ones helped Jyoti become fit and free of fat, let’s look at Jyoti after and before the incredible weight loss journey.
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Frequently Asked Questions
Why Can’t I Put On Weight?
Everyone’s body is unique and responds differently when trying to gain weight or build muscle. You could reach out to a doctor or registered dietitian if you’re interested in learning about ways to gain weight that meet your personal health goals.
How To Gain Weight Fastly?
To gain weight quickly, focus on consuming calorie-dense foods like nuts, avocados, whole grains, and lean proteins. Plus, include strength training to build muscle. Also, consuming 500-1,000 extra calories daily from nutrient sources can help accelerate weight gain.
What Are Some Calorie Dense Foods In Budget For Weight Gain?
Having home-cooked meals along with naturally calorie-dense foods like eggs, rice, potatoes, bananas, whey protein, etc. can help you gain weight without being hard on your pocket.
Which Fruit Is Good To Include In A Weight Gain Diet?
Bananas are a good fruit for weight gain due to their high-calorie content and ability to aid in digestion.
How Can I Gain 10kg Weight?
Here are 6 essential tips for healthy weight gain:
- Eat frequently, every 3 hours.
- Add protein to every meal.
- Include healthy fats in your diet.
- Eat at least 3 fruits daily.
- Drink at least 2.5 liters of water daily.
- Exercise regularly.
Which Food Is Best For Weight Gain?
The below mentioned are the best foods to gain weight and the ones mentioned in the blog:
- Healthy oils
- Dried fruits
- Whole-grain bread and pasta
- Lean red meat
- Salmon and fatty fish
- Sweet potatoes
- Eggs
- Granola and oats
How Can I Gain 5kg In A Month?
To gain weight you must eat more energy-dense foods:
Grains: Oats, brown rice
Nuts: Almonds, walnuts, macadamia nuts, peanuts
Dried fruits: Raisins, dates, prunes, and more
High-fat dairy: Whole milk, full-fat yogurt, cheese, cream
Fats and oils: Extra virgin olive oil, avocado oil
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Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
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