weight

weight gain

✅ General guidelines

• Eat 5–6 meals per day (don’t skip meals).
• Include protein, carbs, and healthy fats in every meal.
• Choose calorie-dense foods — avoid just eating “junk food” to gain weight.
• Add snacks like nuts, dried fruits, cheese, or protein shakes between meals.
• Strength training 3–4 times a week can help turn those extra calories into muscle, not just fat.

🍳 Sample diet plan for weight gain

Breakfast:

• 3–4 eggs (boiled, scrambled, or omelet)
• 2–3 slices whole wheat bread or paratha
• 1 cup full-fat milk or a smoothie with banana, peanut butter, and milk
• Handful of nuts (almonds, walnuts)

Mid-morning snack:

• Banana or mango
• Handful of mixed nuts or trail mix
• Yogurt or a protein shake

Lunch:

• 1–2 cups rice or 2–3 chapatis
• Chicken, fish, paneer, tofu, or lentils (good protein portion)
• Vegetables with ghee or olive oil
• Salad with avocado or nuts

Afternoon snack:

• Peanut butter sandwich or boiled eggs
• Fruit (banana, dates, grapes)
• Glass of milk or lassi
• .

Dinner:

• Similar to lunch: chapatis or rice + protein + veggies
• Add a small portion of cheese or paneer

Bedtime snack:

• A glass of full-fat milk with a spoon of peanut butter or nuts
• Cottage cheese (paneer) or Greek yogurt

💥 Additional tips:

✅ Add healthy oils (olive oil, ghee) to meals
✅ Eat nut butters (peanut, almond)
✅ Use milk instead of water in shakes and smoothies
✅ Consider a mass gainer or whey protein if you struggle to meet calorie needs