How to Gain Weight the Right Way? Your Perfect Diet Chart for Weight Gain

Did you know that nearly 19·7 % of men and 22·9 % of women were underweight? 

Are you finding it challenging to gain weight?

Eating nutritious foods high in calories is a good way to gain weight. 

Building muscles and gaining weight is not easy. Being underweight is a struggle and can cause problems like fatigue, low immunity, pale skin, and brittle hair and nails. It is important to consult your doctor and dietician and get a diet plan to gain weight. 

Being underweight means you have a deficiency of vitamins and minerals. This could lead to health issues such as a weak immune system and bone fractures.

There might be various reasons why you are not gaining weight. You may be building muscles, have a fast metabolism and genetics, or are recovering from a disease that dropped your weight below. 

Whatever the reason, we have got you covered. Here is a 7-day diet plan for weight gain, including healthy meals. These healthy options will keep you healthy and help you gain weight. 

Weight Gain Diet Plan Chart (Day-Wise)

Here is the day-wise diet chart for weight gain. 

Day 1

• Early Morning: Have a glass of full-fat milk with soaked almonds and raisins
• Breakfast: Paneer paratha with butter and curd
• Mid-Morning Snack: Banana shake with honey and nuts
• Lunch: Rajma (kidney beans) with jeera rice, salad, and curd
• Evening Snack: Masala chai with roasted peanuts
• Dinner: Dal tadka with roti and a vegetable stir-fry
• Bedtime Snack: Warm turmeric milk

Day 2

• Early Morning: Soaked dates with a glass of milk
• Breakfast: Poha with peanuts and a side of curd
• Mid-Morning Snack: Mango smoothie with nuts
• Lunch: Palak paneer with tandoori roti and jeera rice
• Evening Snack: Vegetable cutlets with green chutney
• Dinner: Chicken curry with brown rice and mixed vegetable sabzi
• Bedtime Snack: A handful of walnuts and a glass of milk

Day 3

• Early Morning: A glass of warm milk with jaggery and nuts
• Breakfast: Upma with coconut chutney
• Mid-Morning Snack: Lassi with dry fruits
• Lunch: Dal makhani with rice and a side of mixed greens vegetable
• Evening Snack: Sprouts chaat with lemon juice
• Dinner: Grilled fish with whole wheat chapati and sautéed vegetables
• Bedtime Snack: Have a bowl of Greek yogurt with honey

Day 4

• Early Morning: Soaked figs with milk
• Breakfast: Masala dosa with coconut chutney and sambhar
• Mid-Morning Snack: Fruit salad with nuts
• Lunch: Roti with paneer bhurji, aloo sabzi, and curd – 2 rotis, 1 bowl sabzi
• Evening Snack: Roasted chana with chai
• Dinner: Vegetable pulao with raita
• Bedtime Snack: Warm badam milk

Day 5

• Early Morning: A glass of banana shake with flaxseeds
• Breakfast: Besan cheela with green chutney and curd
• Mid-Morning Snack: Papaya smoothie with chia seeds
• Lunch: Chicken biryani with cucumber raita and a side salad
• Evening Snack: Handful of cashews and makhana (fox nuts)
• Dinner: Bhindi (okra) sabzi with chapati and dal
• Bedtime Snack: A protein bar with warm milk

Day 6

• Early Morning: A glass of warm water with honey and lemon
• Breakfast: Moong dal chilla with paneer stuffing
• Mid-Morning Snack: Masala buttermilk with a handful of almonds
• Lunch: Mutton curry with whole wheat chapati and a cucumber salad
• Evening Snack: Boiled eggs with toast and butter
• Dinner: Soya chunks stir-fry with jeera rice
• Bedtime Snack: A small bowl of kheer

Day 7

• Early Morning: Have a glass of warm milk with dates
• Breakfast: Idli-Sambhar
• Mid-Morning Snack: A glass of mango lassi
• Lunch: Dal fry with mixed vegetable curry and chapati
• Evening Snack: Roasted chana with jaggery
• Dinner: Palak chicken with rice and cucumber raita
• Bedtime Snack: (Small portion)halwa with nuts

Also Read: 10 Indian High-Calorie Foods For Weight Gain

Best Foods for Weight Gain

Here are some of the best high-calorie, nutrient-dense foods you must include in your diet to gain weight. 

• Full-fat Dairy

Cheese, yogurt, and butter provide healthy fats and proteins.

• Nuts and nut butter 

Almonds, walnuts, cashews, and peanut butter are calorie-dense and nutritious.

• Protein

Lentils, beans, paneer, tofu, and soya.

Chicken, eggs, fish -rohu, pomfret, salmon.

• Whole grains

Brown rice, quinoa, and oats provide complex carbohydrates.

• Healthy oils

Ghee, butter, olive oil, and coconut oil.

Read more: Best Dry Fruits for Healthy Weight Gain

What Should You Eat and Avoid?

Here is what you can eat and what you should avoid if you are trying to gain weight-

What to Eat:

• High-protein foods (eggs, lean meats, fish, dairy, nuts)
• Healthy fats (avocado, olive oil, nuts, seeds)
• Complex carbohydrates like brown rice, whole wheat bread, quinoa
• Fruits and vegetables 
• Dairy products such as whole milk, cheese, and yogurt

What to Avoid:

• Junk food with empty calories (chips, soda, sugary snacks)
• Processed foods with artificial additives
• Excessive caffeine and alcohol
• Low-fat or diet products that lack essential nutrients
• Skipping meals or irregular eating habits

Simple Tips for Healthy Weight Gain

Follow these simple tips to gain a healthy weight-

1. Take Small, Frequent Meals

• Instead of eating three large meals, have 5-6 smaller meals throughout the day.
• Include calorie-dense, nutrient-rich foods in each meal.

2. Include Ghee and Butter

• Add ghee to rotis, dal, or rice, and use butter as a spread or in cooking.

3. Focus on Strength Training

• Weight training helps in muscle gain. 
• Exercises like squats, deadlifts, and bench presses.

4. Stay Hydrated

1. Drink more water, but avoid drinking it before meals to prevent feeling full.
2.  You can also add smoothies and protein shakes to your diet.

5. Choose the Right Cooking Methods

• Choose options like steaming, grilling, or sautéing to make foods healthy and calorie-rich. 

Read more: Weight Gain Foods That You Must Include In Your Diet.

The Final Words

Try to gain weight in healthy ways. Stay consistent and follow a well-balanced diet. Focus on eating nutritious, calorie-rich foods and maintaining an active lifestyle to gain a healthy weight. Avoid consuming junk foods, as they might cause health issues. You can also ask your doctor or a dietician to ensure your weight gain diet meets your needs.

Get a full-body health checkup to assess your current health and identify areas for improvement. With the right knowledge and diet plan, you can improve your health and feel your best.

FAQs

1. Which food is good for weight gain?

You can consume healthy fats, proteins, and carbohydrates, such as nuts, dairy, lean meats, avocados, and whole grains, to gain weight.

2. How can a female gain weight?

Take a calorie-rich diet, focus on strength training, and eat frequently throughout the day. 

3. How do you gain 15 kg in a month?

Gaining 15kg in one month is not healthy or sustainable. Increase your calorie intake and include strength training in your routine. 

4. How can I get 3000 calories per day?

To consume 3000 calories daily, focus on calorie-dense, nutrient-rich foods, and snacks, including healthy fats, protein, and carbohydrates, and split the timing of your meals.