A proper diet chart for weight gain is crucial for an individual wanting to increase Weight safely and systematically. It includes a balanced diet chart for weight gain, which has nutrient-dense foods to help provide calories, proteins, and healthy fats to the body. Including nutrients such as lean meats, whole grains, dairy, nuts, and legumes in your daily foods may help you gain muscle mass and build up your body weight. A ‘Diet Chart for Weight Gain’ should similarly cover Regular Meals, including Snacks, to meet the calorie needs throughout the day. If your goal is to gain Weight for health purposes or muscle gain, sticking to the best diet chart for weight gain can make a huge difference in attaining that goal.
Learn about the fundamental concepts of gaining Weight.
To know the basics of weight gain, it is essential to understand that gaining Weight is not simply by consuming extra food but by consuming precise meals. It occurs when you take in more calories than your body is using. The most important thing to note about weight gain 101 is that you need a balanced diet of good fats, proteins, and carbohydrates. Foods like whole grains, dairy, nuts, seeds, and lean meats will help you healthily gain Weight. In addition to a good diet, staying active, particularly with strength training to ensure you aren’t just putting on more fat, is also key to ensuring your Weight is muscle instead. Keep following these simple steps, and you will understand the fundamentals of weight gain and how to reach your desired Weight.
Diet chart for weight gain
Sunday
- Breakfast (8:00-8:30 AM): 2 Egg Bhurji with 2 slices whole wheat bread + Green Chutney + 1 cup milk (cow or buffalo) + 3 cashews + 4 almonds + 2 walnuts
- Mid-Meal (11:00-11:30 AM): 1 cup Banana Lassi (yogurt-based)
- Lunch (2:00-2:30 PM): 1 cup Toor Dal + 1 cup Aloo Gobi (potato and cauliflower) + 3 Roti (whole wheat) + 1/2 cup Rice + 1/2 cup Curd (dahi) + Salad (cucumber, tomato, onion)
- Evening (4:00-4:30 PM): 1 cup Strawberry or Rose Milkshake (if strawberries are seasonal, rose milk is a good alternative) + 1 cup Vegetable Poha
- Dinner (8:00-8:30 PM): 1.5 cup Chicken Curry (home-style) + 3 Roti + Salad
Monday
- Breakfast (8:00-8:30 AM): 3 Onion Paratha + 1 cup Curd + 3 cashews + 4 almonds + 2 walnuts
- Mid-Meal (11:00-11:30 AM): 1 cup Mango Lassi (seasonal)
- Lunch (2:00-2:30 PM): 1 cup Moong Dal or Chicken Curry + 1 cup Aloo Matar (potato and peas) + 3 Roti + 1/2 cup Rice + Salad
- Evening (4:00-4:30 PM): 1 cup Pomegranate Juice + 2 slices whole wheat bread with a light spread of butter.
- Dinner (8:00-8:30 PM): 1 cup Beans and Carrot Vegetable + 3 Roti + Salad
Tuesday
- Breakfast (8:00-8:30 AM): 3 Paneer Besan Chilla + Green Chutney + 1 cup Curd + 3 cashews + 4 almonds + 2 walnuts
- Mid-Meal (11:00-11:30 AM): 1 Apple Smoothie with a drizzle of honey.
- Lunch (2:00-2:30 PM): 1 cup Masoor Dal + 1 cup Arbi (colocasia) Sabzi + 3 Roti + 1/2 cup Rice + 1 cup Curd + Salad
- Evening (4:00-4:30 PM): 1 cup Tomato Soup with whole wheat bread croutons + 1 cup Aloo Chaat (with minimal oil).
- Dinner (8:00-8:30 PM): 1 cup Gajar Matar (carrot and peas) Sabzi + 3 Roti + Salad
Wednesday
- Breakfast (8:00-8:30 AM): 1.5 cup Vegetable Upma (Rava or Semolina) + 1 cup Milk + 3 cashews + 4 almonds + 2 walnuts
- Mid-Meal (11:00-11:30 AM): 1 ripe Banana with 1 tsp Ghee.
- Lunch (2:00-2:30 PM): 1 cup Rajma (kidney bean) Curry + 1 cup Palak Aloo (spinach and potato) + 3 Roti + 1/2 cup Rice + Salad
- Evening (4:00-4:30 PM): 1 cup Mixed Vegetable Juice (carrot, beetroot, cucumber) + 1 cup Upma.
- Dinner (8:00-8:30 PM): 1.5 cup Parwal (pointed gourd) Sabzi + 3 Roti + Salad
Thursday
- Breakfast (8:00-8:30 AM): 2 Cucumber and Potato Sandwich (whole wheat bread) + Green Chutney + 1 Orange Juice + 3 cashews + 4 almonds + 2 walnuts
- Mid-Meal (11:00-11:30 AM): 1 cup Buttermilk (Chaas) + 1 cup Shakarkandi (sweet potato) Chaat.
- Lunch (2:00-2:30 PM): 1 cup Chole (chickpea) Curry or Fish Curry (if available) + 3 Roti + 1/2 cup Rice + Salad
- Evening (4:00-4:30 PM): 1 cup Almond Milk + 1 Banana.
- Dinner (8:00-8:30 PM): 1 cup Gobhi Aloo (cauliflower and potato) Sabzi + 3 Roti + Salad
Friday
- Breakfast (8:00-8:30 AM): 2 cups Vegetable Poha + 1 cup Curd + 3 cashews + 4 almonds + 2 walnuts
- Mid-Meal (11:00-11:30 AM): 2 cups Watermelon Juice (seasonal).
- Lunch (2:00-2:30 PM): 1 cup Chana Dal + 1 cup Bhindi (okra) Sabzi + 3 Roti + 1/2 cup Rice + Salad
- Evening (4:00-4:30 PM): 1 cup Sprout Salad (moong, chana) + 2 Besan Chilla + Green Chutney.
- Dinner (8:00-8:30 PM): 1 cup Matar Mushroom (peas and mushroom) Sabzi + 3 Roti + Salad
Saturday
- Breakfast (8:00-8:30 AM): 3 Vegetable Suji Cheela + 1 cup Strawberry or Rose Milkshake + 4 cashews + 4 almonds + 3 walnuts
- Mid-Meal (11:00-11:30 AM): 1 cup Coconut Water + 1 cup Pomegranate seeds.
- Lunch (2:00-2:30 PM): 1 cup Mixed Dal (Panchmel Dal) + 1 cup Soybean Curry + 3 Roti + 1/2 cup Curd + Salad
- Evening (4:00-4:30 PM): 1 cup Fruit Salad (apple, banana, papaya, guava) + 4 Vegetable Cutlets (shallow fried) + Green Chutney.
- Dinner (8:00-8:30 PM): 1 cup Karela (bitter gourd) Sabzi + 3 Roti + Salad
Key Considerations:
- Hydration: Drink plenty of water throughout the day.
- Portion Control: Adjust portions based on your individual calorie needs and activity level.
- Variety: This chart offers a wide variety of foods to ensure you get all the necessary nutrients.
- Seasonal Fruits and Vegetables: Prioritize seasonal produce for freshness and affordability.
- Home-Cooked Meals: Focus on home-cooked meals to control ingredients and oil usage.
- Spices: Indian spices add flavor and health benefits.
How Many Calories Do You Need to Gain Weight?
Use an online calculator to calculate your TDEE.
If you want to gain Weight slowly, just fine-tune the specific numbers, adding 300-500 calories to your TDEE.
For example, if your TDEE is 2,000 calories, you want to be targeting about 2,300-2,500 calories a day.
Macronutrients for Weight Gain
Proteins: 25–30% (chicken, eggs, lentils, etc.)
Fats: 20–30% (nuts, ghee, olive oil, etc.)
Carbs: 40:-50% (rice, oats, sweet potatoes, etc.)
Do’s and Don’ts in Diet for weight gain
Do’s in diet for weight gain
Eat More Frequently: This may include 5-6 small meals instead of 3 big meals throughout the day. There will be plenty of calories available to support healthy weight gain.
Include Protein in Every Meal: Protein is important for muscle growth. To gain Weight in a healthy way, you need to include foods like eggs, paneer, chicken, dal (lentils), and yogurt in your meals.
Choose Calorie-Dense Foods: Foods that are high in healthy fats and calories, including nuts, seeds, avocados, and whole grains. These foods can further increase your calorie intake (without making you feel too full).
Drink High-Calorie Beverages: choose smoothies, fresh fruit juices, or milkshakes blended with fruits and milk. Drinks contain key calories and nutrients for weight gain.
Stay Hydrated: Including drinking water and hydrating fluids like coconut water and buttermilk to sustain your body is necessary for healthy weight gain.
Exercise Regularly: Engage in weight-training exercises that demolish those muscles! This will guarantee that your Weight is muscular and not simply fat.
Don’ts in diet for weight gain
Avoid Processed Foods: Avoid junk foods, sugary snacks, and fast food. These foods are highly caloric, with little nutrition, and can cause excess body weight, which is largely excess body fat.
Don’t Skip Meals: When you skip a meal, this may affect your calorie intake and slow down your progress. Eat something, even a morsel, once in a while.
Don’t Rely on Sugary Drinks: Skip super-sugary sodas and artificially sweetened drinks. These beverages are empty calories, making it easy to gain unhealthy fat.
Avoid Weight Gain at Any Cost: Weight gain should be progressive in nature. Eating more will help you gain weight, but gaining it the right way makes sure that you do not gain unhealthy fat, which is why you start even slower and scale out your weight gain over time.
Don’t Overeat: Although eating more is critical, try not to overstuff yourself to the point of being uncomfortable. Eating in a regulated, balanced manner gives even nutrition and hollows bad consider weight gain.
Foods Backed by Research for Weight Gain
Foods That Allow You to Gain Weight in a Healthy Manner Including calorie-dense and nutrient-rich foods in your diet can be supportive in achieving your weight gain journey without putting in danger your health. Here are the research-backed foods for weight gain that you should include in your daily meals:
Whole Grains (Oats, Rice, and Quinoa)
It’s power-packed with complex carbohydrates that offer a consistent source of energy. These foods are helpful in consuming more calories and are beneficial for muscle building. They are high in fiber and basic nutrients, so they are suitable for weight gain. Research Source https://academic.oup.com/jn: Whole grains lead to higher calorie intake and promote lean body mass gain.
Nuts and Seeds
Calorie-dense, high in healthy fats, and nutritious, nuts (such as almonds, walnuts, and cashews) and seeds (chia seeds, sunflower seeds, and pumpkin seeds) are also great options. A few of these can rack up calories while also supplying you with important vitamins, minerals, and protein. Nut and seed study — a 2010 study published in the American Journal of Clinical Nutrition found that nuts and seeds are great sources of calories and healthy fats, contributing to healthy weight gain.
Source: https://doi.org/10.3945/ajcn.2010.29819
Full-fat dairy Products (Milk, Cheese, and Yogurt)
You have a wealth of protein, calcium, and good fats in dairy products such as milk, cheese, and yogurt. Full-fat varieties are higher in calories, which is their biggest advantage and makes them ideal for those who want to gain Weight. Dairy protein contributes to the development of muscle, while fats increase total calorie consumption. Full-Fat Dairy Product Consumption is Associated with Greater Benefit for Healthy Adults | The Journal of the American College of Nutrition | 2013.
Eggs
These are among the best sources of high-quality protein and healthy fats. They are also high in vitamins and minerals, which is why they are an ideal food for weight gain. Eggs are rich in protein and healthy fats, both of which help you build muscle mass while still adding calories to your diet. Research Source: Eggs are a food that can be beneficial for those who want to gain Weight (The Journal of Nutrition, 2015) because they are one of the best sources of food quality protein and fat.
Lean Meats (Chicken and Fish)
Protein, which is necessary for muscle growth, is found in abundance in lean meats such as chicken, fish, and pork. They are also good sources of key vitamins and minerals that promote overall health. Eating these meats can help you put on Weight in a healthy and balanced manner. Research Source: The American Journal of Clinical Nutrition (2012) supports that lean meats contain high-quality protein and are helpful for muscle gain, so they are a great part of a diet for weight gain.
Legumes (e.g., Lentils, Chickpeas, and Beans)
Recently, I have been reading about plant-based proteins and carbohydrates, including legumes. They are high in fiber, which will keep you feeling full while providing a slow and steady source of calories. In India, lentils, chickpeas, and beans are cheap and readily available. According to The Journal of the Academy of Nutrition and Dietetics (2016), legumes are used to gain Weight healthily because they are packed with protein and fiber.
Oils (Olive Oil, Coconut Oil and Ghee)
Healthy oils — for instance, olive oil, coconut oil, and ghee — are healthy fats that are calorie-dense. Incorporating these oils into your cooking, salads, and smoothies can increase the calories you take in while supplying important fats to help you gain Weight. Note: A study in The American Journal of Clinical Nutrition (2014) reports on how healthy oils help gain proper Weight, especially for those seeking to build body mass.
These foods for weight gain, backed by science, can help you safely and effectively get your gain on. These foods are high in calories but also contain nutrients that will help you build muscle and gain Weight in a healthy manner.
How Certain Nutrients Contribute to Weight Gain
Vitamins and minerals are essential for healthy weight gain. You will gain weight not by eating more food but by eating the right food and maintaining the right nutrient balance. Here’s a breakdown of exactly how different nutrients lead to weight gain:
Proteins: Muscles need proteins for building and repairing. The Weight you want to gain is of muscle and not fat when you gain Weight. Things such as eggs, chicken, dairy items, and legumes give you high-quality protein that assists in muscle building, an important nutrient for putting on Weight.
Carbohydrates: Carbohydrates are your body’s primary source of energy. Your diet should also include healthy, complex carbohydrates such as whole grain bread and cereals, beans and legumes, rice, oats, and sweet potatoes for healthy weight gain. These food types give your body the fuel it requires for functioning and assist your muscles in recovering after your exercises.
Healthy Fats: This means healthy fats are calorie-dense, giving you more calories for every gram compared to proteins or carbohydrates. Examples include nuts, seeds, avocado, and olive oil, all of which are great sources of healthy fats that will boost your calories and promote muscle recovery and health overall.
Vitamins and Minerals: Your body needs vitamins and minerals for its overall health and metabolism. Vitamin D, calcium, iron, and magnesium are some of the critical nutrients involved in energy production and muscle function that aid in weight gain. A balanced diet is crucial for weight gain, as it ensures that your body receives the necessary nutrients, vitamins, and minerals. As with weight loss, the key to gaining weight in a healthy way is a balanced diet. It’s about eating more food, sure, but eating the right balance of nutrients so that the Weight you gain isn’t just fat but muscle, too. This is why a balanced diet is necessary for weight gain.
Prevents Unhealthy Fat Gain: If you just eat more food without balancing nutrients, you can easily gain unhealthy fat. Eating a well-balanced diet will provide your body with the right proportion of proteins, carbohydrates, and fats, the right formula for muscle gain, and minimal fat gain.
Improves Overall Health: When it comes to nutrition, a balanced diet provides the appropriate amount of all the essential vitamins, minerals, and nutrients needed for your body to function properly. This is important for overall health, particularly when you are consuming additional daily calories in order to gain Weight. A nourished body will not only endure workouts better but also recover when necessary.
Boosts Energy Levels: Gaining Weight takes energy, which you require when exercising for muscle gain. A proper diet keeps your energy levels balanced all day long, so you are active and positive for your workouts, which will help you gain Weight in a healthy manner.
Ensures Long-Term Success: Following a healthy diet during your weight gain journey means that you will gain Weight in a sustainable manner. They stop rapid and unhealthy weight gain, which can contribute to fat deposition and various health-related issues. Instead, a proper diet ensures slow and sustainable muscle growth.
Conclusion
Having a good diet chart for weight gain is important to achieve your fitness goals. Eat more calorie-thick foods; the key is to take in more calories than you take out. Eat a range of healthy fats, proteins, and carbohydrates. Eating small, balanced meals regularly. Stay healthy while putting on Weight by drinking enough water & avoiding junk food. Be consistent, and you will subtly see weight gain over time.