Weight gain diet plan

Weight gain diet plan

Diet plan to gain weight helps you to increase your weight naturally. Yes, you heard that right. Diet plans exist for weight gain, and they are super healthy. Anyone who wants to lose weight, gain weight, or get in shape must follow a proper diet to lead a healthy lifestyle. Gaining weight can be just as difficult as losing it. Following a proper diet plan to gain weight may seem simple, or other people may think that all you have to do is eat. But it is not as easy as it seems.

People gaining weight require the same drive, dedication and persistence as those losing weight. This blog gives you a comprehensive idea that how to gain weight naturally at home. Start your journey today!

What does a healthy weight range mean?

Body mass index (BMI) determines the healthy weight range. To determine your BMI, divide your total weight in kilograms by the square of your height in meters.

Weight Category and BMI Calculation

  • Underweight: below 18.5
  • Healthy or Normal: 18.5 to 24.9
  • Overweight: 25 to 29.9
  • Obesity: above 30

Best Weight Gain Tips

Building muscle and gaining weight is not as easy as it sounds. Apart from everything else, you must follow a healthy diet plan for weight gain . A healthy diet plan for weight gain gives you access to important nutrients that support muscle growth. Below are some ways to gain weight advice.

foods high in calories

Eat foods rich in nutrients and calories, such as bananas , avocados , and full-fat milk. In addition to consuming high-calorie foods, it is important to know which high-calorie foods to choose. For example, avocados, chickpeas , homemade granola bars, tofu, and other high-calorie, nutrient-dense foods can all be included in your diet.

eat healthy carbs

Weight gain depends on how many calories you consume and not on carbs. Therefore, you can increase your intake of nutritious carbs such as fruits, whole grains, red or brown rice , potatoes, sweet potatoes, and bananas to aid in healthy and safe weight gain. Also, try to include some high-quality carbs at each of your meals.

protein rich foods

A lack of protein in the diet can cause calories to be converted directly to fat, making it difficult to maintain a healthy weight. To gain weight and develop lean muscle mass, consume 1.5–2 grams of protein per kilogram of body weight. Lean proteins are abundant in foods, including chicken breast, fish, eggs , lentils, almonds, beans, and milk.

edge off

Some people experience an increase in appetite when stress is reduced , while others experience loss of appetite. Try to reduce your stress. Try meditation, deep breathing, relaxing music, taking a hot bath, and exercising to reduce stress.

strength training

Exercising and strength training at least 2-4 times per week is essential to increase lean muscle mass rather than fat mass. Apart from healthy eating habits , you can include exercises like pushups, lunges and squats in your training.

Enough Sleep

A solid eight hours of sleep helps maintain your body shape and strengthens your muscles. On the other hand, lack of sleep contributes to hormone imbalance. This can make you feel tired, making it difficult for you to engage in any physical activity that promotes a healthy lifestyle.

ideal weight gain diet

The diet plan sample below can help you lose weight healthy. The program can be modified to fit your dietary preferences, age, gender, amount of physical activity, and calorie needs. For example, see an example 3000-calorie weight gain diet chart with Indian food preferences.


1 glass of milk, 2 boiled eggs or bananas, and 10 grams or 6-7 pieces of soaked almonds


2 parathas stuffed with vegetables or paneer and a cup of curd for breakfast. You can also have two egg omelettes with two toasted multigrain or whole wheat rotis, two moong dal chila with paneer stuffing, or two masala dosas with sambar and chutney.

During the morning:

3â4 pieces of peanuts, sesame seed chukka, or dry fruits are perfect for a mid-morning snack, along with a cup of lassi and a handful of toasted almonds


1 cup chicken soup and sprouts salad, 2 medium chapatis, 2 cups vegetables of your choice, 1 cup dal, 1 cup rice and chicken breast or fish.


1 cup coffee or tea with full fat milk, nachni cheela or 2-3 sesame or whole wheat biscuits, poha with peanuts, peas and potatoes, or makhana roasted in ghee

mid evening

3½ pieces of peanuts or dry fruits chikki with a handful of toasted almonds


1 bowl mixed vegetable or chicken soup, 2 medium chapatis, 2 cups vegetables, 1 cup lentils, 1 cup rice, mixed salad, and chicken breast/fish fillets or tofu or paneer

late night:

Two bananas and a glass of milk with organic turmeric

diet chart for weight gain

If you want to gain weight then your weight gain diet should have the following foods.

  • fish
  • Dark Leafy Vegetables
  • avocados
  • beans
  • seeds and nuts
  • nut butter
  • full fat dairy products
  • Whole grains
  • Fruit

How to gain weight effectively?

You must adopt a healthy lifestyle by following a weight gain diet chart, which includes eating well , and exercising if you want to gain weight. Some people drink soda in order to gain weight, but soda can also be harmful to your health. If you’re underweight, whether you’re a man or a woman, you should aim to build a healthy amount of muscle and healthy fat instead of unhealthy belly fat.

Many men and women of normal weight develop type 2 diabetes , heart disease and other health problems often associated with obesity. You must follow a nutritious weight gain meal plan and lead a healthy lifestyle.

Ultimate Diet Plan for Weight Gain

The best diet plan for weight gain should include all the essential proteins and nutrients. Protein should be 20 grams in breakfast, 10 grams in mid-meal, 25-28 grams in lunch, 4 grams in pre-workout meal and 10-15/20 grams in dinner. You can follow this type of diet chart to gain weight in 7 days. If you have other goals, you can ask your dietician to customize a weight gain plan for you.

super weight gain food

One of the best and healthiest food to include in your diet plan for weight gain is egg. An egg contains sufficient amount of essential nutrients for your body. But pasteurized eggs with omega-3 fatty acids probably work better. Furthermore, they are high in cholesterol and have little effect on blood cholesterol levels for most people. Regular consumption of eggs increases levels of HDL (“good”) cholesterol, which is associated with a reduced risk of various diseases. [2] In addition, eggs provide an excellent nutritional supply of choline, which many people are deficient in. By converting small, dense LDL (bad) particles into larger LDL, eggs, one of the best foods for weight gain , also reduce the risk of heart disease.

weight gain superfoods

Homemade Protein Smoothie

Making your own protein smoothie at home can be a quick and highly nutritious way to gain weight as store-bought ones are sometimes devoid of nutrition and loaded with sugar. Plus, you have complete control over the nutritional value and taste.


For decades, milk has been used in these diet plans to gain weight Besides being a healthy source of calcium, minerals and other vitamins, it provides a good mix of carbohydrates, proteins and fats. Milk is a good source of whey protein and casein for muscle builders.

Nut and Nut Butter

If you are looking to gain weight, nut butters and nuts are excellent options to include in your diet plan for weight gain. A small handful (or 1/4 cup) of raw almonds has 170 calories, six grams of protein, four grams of fiber and 15 grams of healthy fat. Just two handfuls of nuts every day as a snack or with a meal can quickly load up on hundreds of calories due to their high calorie content.

red meat

Red meat is arguably one of the best foods to add to your diet chart for weight gain. For example, 6 ounces (170 grams) of steak contains about 5 grams of leucine. Your body needs leucine to promote muscle protein production and the growth of new muscle tissue. Also it contains about 49 grams of protein and 456 calories.

potatoes and other starchy foods

A simple and inexpensive strategy to increase calorie intake is by eating more potatoes and other starchy foods. Try choosing one of these beneficial sources of starchy carbohydrates:

  • Quinoa
  • corn
  • Sweet Potatoes and Potatoes
  • Cereal
  • Oat
  • winter root vegetables
  • legumes and beans
  • Squash

Following a healthy diet plan is the best way to gain weight. Regularly eating more calories than you burn through exercise is the secret to weight gain. Lifting weights is also necessary to use extra calories from food and high-calorie snacks to develop muscle rather than just fat.