Диета план за наддаване на тегло

0
79
diet plan for weight gain
диета за напълняване

 

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, протеин, и мазнини.

In your first 5 days our aim is to gain your weight of (0.5-1килограма) 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 и 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.

Най- 6тата и 7тата day of your diet plan is a little different with 4000 калории. 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 6тата и 7тата 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.

 

ДЕН 1

Total

Калории 2947

протеин 175 gram

Crabs 224 gram

Дебел 15 gram

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

Лека закуска 1:

Food ItemsКалории
банан105

обяд:

Калории 776

Пиле, Bacon & Avocado SaladКалории
100g Chicken Breast (cooked), 2 pieces lean Back Bacon (grilled)303
1 Avocado, 80g Mixed Salad Leaves, 50g Tomatoes, краставица354
Dressing: 1 Tbsp Olive Oil, Vinegar, Seasoning119

Лека закуска 2:

Food ItemsКалории
25g Unsalted Nuts160

Вечеря:

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

Desert: 189 Калории

 

Food ItemsКалории
30g Dark Chocolate189

ден 2
3010 Калории

122g Protein

320g Carbs

137g Fat

закуска:

 

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

Лека закуска 1:

Food ItemsКалории
1 ябълка (sliced), 1 tbsp Peanut butter222

обяд:

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

Лека закуска 2:

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

Вечеря:

Food ItemsКалории
4 Пилешки бедра (grilled/roasted)259
150г (uncooked weight) Brown Rice179
Roast Mediterranean Vegetables (тиквички, red onion, capsicum, eggplant etc.) в 1 tbsp Olive Oil198

ден 3
2904 Калории

133g Protein

336g Carbs

111g Fat

закуска:

банан, Пчелен мед & Nut OatmealКалории
65g Oats, 300ml Whole Milk425
1 банан, 25g Nuts, 2 tsp Honey300
Glass of Orange Juice118

Лека закуска 1:

Food ItemsКалории
Granola Bar119

обяд:

сьомга & Salad PittasКалории
200g Canned Salmon360
2 Whole-Wheat Pitta Breads308
2 tbsp Mayonnaise, Salad222
1 ябълка110

Лека закуска 2:

Food ItemsКалории
1 Mashed Banana on 1 slice Wheat Toast193

Вечеря:

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

Desert:

Food ItemsКалории
1 Fruit Yogurt150

ден 4
3007 Калории

123g Protein

417g Carbs

93g Fat

закуска:

 

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

Лека закуска 1:

Food ItemsКалории
банан105

обяд:

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

Лека закуска 2:

Food ItemsКалории
30g Cheese, 2 Rye Crackers203

Вечеря:

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

Лека закуска 3:

Food ItemsКалории
9 Dried Apricots180

ден 5

3094 Калории

174g Protein

255g Carbs

142g Fat

закуска:

 

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

Лека закуска 1:

 

Food ItemsКалории
25g Unsalted Nuts160

обяд:

Food ItemsКалории
1 serving Tomato & Seafood Stew (Recipe)560
Buttered Whole-Wheat Roll358
1 ябълка110

Лека закуска 2:

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

 

Вечеря:

 

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

Desert:

Food ItemsКалории
30g Dark Chocolate189

ден 6
4083 Калории

201g Protein

368g Carbs

170g Fat

закуска:

 

Food ItemsКалории
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

Лека закуска 1:

Food ItemsКалории
1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 банан, sliced305

 

обяд: 858

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

Лека закуска 2:

Food ItemsКалории
30g Nuts, 9 Dried Apricots380

Вечеря:

Пиле & Cashew Stir-FryКалории
150g Chicken, 40g Cashew Nuts398
100g Mixed Vegetables (зеле, моркови, броколи)37
2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce322
150g Whole-Wheat Noodles522

Лека закуска 3:

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

ден 7
3999 Калории

165g Protein

413g Carbs

180g Fat

закуска:

Protein Pancakes, Fruit, кисело млякоКалории
Pancakes (2 яйца, 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

Лека закуска 1:

Food ItemsКалории
30g Cheese, 2 Rye Crackers203

обяд:

Sardines on Toast, Avocado SaladКалории
140g Canned Sardines, mashed on 3 slices Whole-Wheat Bread564
Salad Leaves, 1 Avocado, 50g Tomatoes, 1 tbsp Olive Oil471
1 ябълка110

Лека закуска 2:

Food ItemsКалории
50g Granola, 150ml Whole Milk315

Вечеря:

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

Desert:

Food ItemsКалории
30g Dark Chocolate189

ОСТАВЕТЕ КОМЕНТАР

Моля, въведете вашия коментар!
Моля въведете вашето име тук