Diet Plan for Weight Gain

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diet plan for weight gain
diet plan for weight gain

 

If you want to gain weight with a healthy goal then you are on a right place. It will help you in to intake right amount of proteins and calories.  This plan is for anyone is underweight and want to gain weight. All of the diet plan is with simple food which you can easily find in markets or any country.

 

It is also help for all of them who wants to build the muscle, if you will use it daily with appropriate workout. The meal plan are designed to provide you a balance of carbohydrates, protein, and fats.

In your first 5 days our aim is to gain your weight of (0.5-1kg) 1-2lbs with approximately 3000 calories per week. It will actually depend on the body size, your daily activity level and gender. The diet plan is designed according to your needs. The day 4 and 5 are designed for the one who love to cook food in some day of a week. Try to change your diet as much as possible variety of food is the symbol of healthy life.

The 6th and 7th day of your diet plan is a little different with 4000 calories. This diet only should follow those who do work out daily and want to increase their muscles significantly.  The one who are training regularly can follow this 6th and 7th day diet plan rest of them cant. It is unhealthy for you and you will be risking yourself for body fat.

If you have any doubt, please consult a nutritionist or personal trainer for more advice.

 

DAY 1                                                        

Total

Calories 2947

Protein 175 gram

Crabs 224 gram

Fat 15 gram

 

 

Food ItemsCalories
3 Scrambled Eggs221
3 slices Wheat Toast, buttered497
Glass of Orange Juice118

 

Snack 1:

 

Food ItemsCalories
Banana105

 

Lunch:

Calories  776

 

Chicken, Bacon & Avocado SaladCalories
100g Chicken Breast (cooked), 2 pieces lean Back Bacon (grilled)303
1 Avocado, 80g Mixed Salad Leaves, 50g Tomatoes, Cucumber354
Dressing: 1 Tbsp Olive Oil, Vinegar, Seasoning119

 

Snack 2:

 

Food ItemsCalories
25g Unsalted Nuts160

 

Dinner:

 

 

Food ItemsCalories
3 slices Meatloaf (1 inch each)603
200g Mashed Potato166
80g Peas, 2 Carrots112

 

Desert: 189 Calories

 

 

Food ItemsCalories
30g Dark Chocolate189

 

 

Day 2
3010 Calories

122g Protein

320g Carbs

 137g Fat

Breakfast:

 

Peanut Butter, Banana & Honey SandwichesCalories
4 slices Whole-Wheat Bread352
3 tbsp Peanut Butter285
1 Banana, 3 tsp Honey169

Snack 1:

Food ItemsCalories
1 Apple (sliced), 1 tbsp Peanut butter222

Lunch:

Baked Potato with Tuna & Sweet CornCalories
2 Baked Potatoes (200g each)428
100g Tuna, 80g Sweet Corn, 1 tbsp Mayonnaise342
Green Salad dressed with 1 tbsp Olive Oil, Vinegar, Seasoning131

Snack 2:

Food ItemsCalories
1 Avocado (mashed), on 3 Rye Crackers445

Dinner:

Food ItemsCalories
4 Chicken Thighs (grilled/roasted)259
150g (uncooked weight) Brown Rice179
Roast Mediterranean Vegetables (zucchini, red onion, capsicum, eggplant etc.) in 1 tbsp Olive Oil198

 

Day 3
2904 Calories

133g Protein

336g Carbs

111g Fat

Breakfast:

Banana, Honey & Nut OatmealCalories
65g Oats, 300ml Whole Milk425
1 Banana, 25g Nuts, 2 tsp Honey300
Glass of Orange Juice118

Snack 1:

Food ItemsCalories
Granola Bar119

Lunch:

Salmon & Salad PittasCalories
200g Canned Salmon360
2 Whole-Wheat Pitta Breads308
2 tbsp Mayonnaise, Salad222
1 Apple110

Snack 2:

Food ItemsCalories
1 Mashed Banana on 1 slice Wheat Toast193

Dinner:

Food ItemsCalories
Large Cod Fillet (150g)123
300g Potato Wedges, cooked in 1 tbsp Oil344
Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning132

Desert:

Food ItemsCalories
1 Fruit Yogurt150

 

Day 4
3007 Calories

 123g Protein

 417g Carbs

93g Fat

Breakfast:

 

 

 

 

Food ItemsCalories
50g Granola, 30g Oats, 150ml Whole Milk443
25g Nuts & 25g Raisins241
Glass of Orange Juice118

Snack 1:

Food ItemsCalories
Banana105

Lunch:

Food ItemsCalories
1 serving Squash, Lentil & Bean One-Pot (Recipe)608
Fruit Yogurt150

Snack 2:

Food ItemsCalories
30g Cheese, 2 Rye Crackers203

Dinner:

Food ItemsCalories
1 serving Bolognaise (Recipe)318
150g Whole-Wheat Spaghetti510
Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning131

Snack 3:

Food ItemsCalories
9 Dried Apricots180

 

Day 5

3094 Calories

174g Protein

255g Carbs

 142g Fat

Breakfast:

 

Food ItemsCalories
50g Granola, 30g Oats, 150ml Whole Milk443
25g Nuts & 25g Raisins241
Glass of Orange Juice118

Snack 1:

 

Food ItemsCalories
25g Unsalted Nuts160

Lunch:

Food ItemsCalories
1 serving Tomato & Seafood Stew (Recipe)560
Buttered Whole-Wheat Roll358
1 Apple110

Snack 2:

Food ItemsCalories
1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread200

 

 

 

 

 

 

Dinner:

 

 

Food ItemsCalories
1 serving Chicken Casserole (Recipe)629
100g Cabbage24
80g Peas62

Desert:

Food ItemsCalories
30g Dark Chocolate189

 

 

Day 6
4083 Calories

201g Protein

368g Carbs

170g Fat

Breakfast:

 

Food ItemsCalories
3 Poached Eggs, 2 Slices Whole-Wheat Toast, buttered553
2 pieces Lean Back Bacon, grilled138
Mushroom & Tomatoes, 1 tbsp Olive Oil, grilled151
Glass of Orange Juice118

Snack 1:

Food ItemsCalories
1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 Banana, sliced305

 

Lunch: 858

Tuna & Bean SaladCalories
150g Tuna, 1/2 can Mixed Beans477
Salad Leaves, 1 tbsp Olive Oil131
Whole-Wheat Roll250

Snack 2:

Food ItemsCalories
30g Nuts, 9 Dried Apricots380

Dinner:

Chicken & Cashew Stir-FryCalories
150g Chicken, 40g Cashew Nuts398
100g Mixed Vegetables (cabbage, carrots, broccoli)37
2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce322
150g Whole-Wheat Noodles522

Snack 3:

OatmealCalories
40g Oats, 200ml Whole Milk, 1 tsp Honey280

 

 

Day 7
3999 Calories

165g Protein

 413g Carbs

180g Fat

Breakfast:

Protein Pancakes, Fruit, YogurtCalories
Pancakes (2 Eggs, 40g Whole-Wheat Flour, 30g Ground Almonds, 150ml Whole Milk, 1 Mashed Banana)675
Toppings: Fruit, 50g Greek Yogurt, 2 tsp Honey202
1 glass Prune Juice175

Snack 1:

Food ItemsCalories
30g Cheese, 2 Rye Crackers203

Lunch:

Sardines on Toast, Avocado SaladCalories
140g Canned Sardines, mashed on 3 slices Whole-Wheat Bread564
Salad Leaves, 1 Avocado, 50g Tomatoes, 1 tbsp Olive Oil471
1 Apple110

Snack 2:

Food ItemsCalories
50g Granola, 150ml Whole Milk315

Dinner:

Food ItemsCalories
200g Roast Beef358
300g Roast Potatoes447
Mixed Vegetables (carrots, peas, parsnips, sweet corn)290

Desert:

Food ItemsCalories
30g Dark Chocolate189

 

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