Natural And Healthy Meal Plan For Weight gain

Sometimes, weight gain is complicated as much as weight loss. However, with the help of planning, management, diet, and exercise, you can achieve your required increased weight.

Many troubles are because of laziness. Even when people who want to improve their body weight. They show carelessness by not making diet food or eating unhealthy food. This is where a healthy meal plan for weight gain comes in.

Underweight people are likely to face health problems. The weak immune system, infertility, malnutrition, fatigue, and weakness in the body can experience due to being underweight.

If you desire to increase your body weight, you should remain motivated and stick to the healthy meal plan for weight gain. As it is said earlier, you need to get rid of laziness.

First of all, you need planning and estimation. How much weight do you desire to gain next month? To know this, you have to evaluate your current weight. Weight gain diet plan should be according to your height and age. These standards are called Body Mass Index (BMI). It is necessary to note down your age, gender, height, and other diseases. 

The other thing is the healthy meal plan for weight gain, how much will you eat, and when? During the day having small meals, including snacks, will help you to gain your required weight. Large meals put the burden on your stomach, while small meals are easily manageable. 

Here we are going to discuss the foods and beverages that are full of nutrients, minerals, proteins, and fats, and they will help you to gain weight.

1. Eating foods contain protein

If you ask a doctor or dietitian, their first choice will be protein for weight gain. Protein is an essential nutrient and helps in gaining weight. The primary ingredient of our body muscles is protein.

You need to add plenty of protein into your daily healthy meal plan for weight gain. You can eat natural foods that contain plenty of protein. Foods that contain high protein are dairy products, meat, eggs, legumes, nuts, and fish. 

Protein supplements and protein shakes can also help a person who wants to increase weight fast and efficiently. In protein supplements, whey is also a high-quality protein source that is very useful to gain weight in a short time.

With protein supplements, training and workout are essential. Drinking protein shake shortly after a workout will help to grow the muscles.

2. Calorie rich food

Underweight people have to maintain the count of calories using apps. There are plenty of apps that can help you to calculate the intake of calories. For example, if we say your body is burning 100 calories, then you have to eat more than 100 calories to increase weight. Avocado, baked beans, butter, and milk are foods that are rich in calories and is an option to include in a healthy meal plan for weight gain.

3. Milk and dairy products

Milk has many qualities, and as we all know, it is used to make many dairy products. So it can be another element of healthy meal plan for weight gain. A glass of milk includes fats, carbohydrates, calcium, protein, vitamins B2 and B12, and other nutrients. 

Full fat yoghurt is another nutritional product, which is useful for weight gain. You can eat it as a snack. It is easy to combine yoghurt with dried fruits or fresh fruits. Yoghurt is also helpful in increasing appetite. 

Cheese and butter are rich in fat, protein, and calories. Take them with dried fruits and combine them with nuts, seeds, and honey to serve in the snack time.

4. Eggs

An egg is another high-calorie food, and it contains protein, fat, iron, vitamins, and various minerals. An egg is also rich in disease-fighting nutrients. The yolk of an egg increases the cholesterol level, which ultimately helps in weight gain. You can eat eggs as much as your body can tolerate. You should eat three eggs per day. Eggs are also great budget-friendly.

Read Also: Weight Gain Meal Plan For Underweight

5. Rice

Rice is the source of healthy carbs, vitamin B, fibre, iron, and protein. It is also calorie centred food, which contains 130 calories per 100 grams of eating rice once a day can increase body weight in a short time.

There are many methods to cook rice, e.g., boiled rice, fried rice, chicken fried rice, vegetable fried rice and many more. Eat them any way you like. 

6. Avocado

Avocado is an excellent food to gain weight, as they are dense in calories. It includes 160 calories per 100 grams. They contain fats, minerals, and other nutrients. It is a must for a healthy meal plan for weight gain.  

7. Dark chocolate

healthy meal plan for weight gain 1

Many people like eating dark chocolate. Despite its problems, it also has many benefits related to health and weight gain. This food is full of antioxidants, fats, and calories. Antioxidants help the body cells defend from damage. 

Read More: Weight Gain Meal Plan: 5 Best Tips

8. Bananas

Bananas are known as meat machines and have carbohydrates, calories, protein, and various vitamins. Banana contains 89 calories per 100 grams. With such dense nutrients, bananas help increase body weight.

9. Red Meat

Red meat is full of vitamins, minerals, antioxidants, and fats. A 100-gram portion of beef contains 143 calories. Eating red meat helps build muscles. The fat and protein present in the flesh.

Amino acids present in the red meat helps to add new tissues to the muscles. The addition of red meat into your daily meal will be a great choice to increase your body weight quickly.

10. Food containing starches

healthy meal plan for weight gain-lentils

These foods are excellent for boosting muscle growth and weight gain if we add them to our healthy meal plan for weight gain. Polysaccharides have plenty of nutrients like fibre and glycogen. Below is the list of foods, which are rich in starches:

  1. Potatoes
  2. Peas
  3. Lima beans
  4. Dried beans
  5. Lentils
  6. Rice
  7. Oats 
  8. Barely
  9. Wheat

Carbs also increase the muscle storage of glycogen. Glycogen provides energy during work and other activities.

 11. Fish

healthy meal plan for weight gain

Salmon fish contains 208 calories per 100 grams. The addition of this food in your daily diet will boost muscle growth, which will ultimately result in weight gain. Oily fish and salmon are rich sources of healthy protein and essential fats and a source of omega-3. Omega-3 is a fatty acid, which decreases the chances of heart disease.

The high amount of protein in the salmon and other oily fish increases the muscle building in the body. They have numerous benefits, including the fight against diseases.

Read More: Weight Gain Meal Plan For Skinny Guys

12. Dried fruits and nuts

Dried fruits and nuts are a great addition to your diet as they are a high-calorie food. Mixed nuts, oil roasted contain very high calories, e.g., 607 per 100 gram. They increase the energy level of the body as well as of the brain.

Dry fruits and nuts are rich sources of protein, vitamins, minerals, fibers, and amino acids. Dried fruits and nuts hold the same amount of nutrients as fresh fruit but without water. It is easy to eat small nuts and dry fruits as they are small and you can carry them with yourself everywhere.

They are perfect snacks as they help to increase the appetite. You can eat a variety of dry fruits and nuts like almonds, dates, dried figs, apricots, pistachios, hazelnut, walnut, peanut,coconut, and cashews. 

13. Whole-grain cereal and bread

Whole grain products are a fantastic source of carbohydrates to gain weight. Bread can be combined with meat, butter, eggs, fish, and other foods to create a well-balanced diet for weight gain.

Learn More: Weight Gain Meal Plans

Frequently Asked Questions:

How much protein should we take daily?

A normal person needs about 0.8 grams of protein for per kg of body weight. For example a normal woman of 50 kg weight will require 46 to 50 grams of protein per day. Men can consume about 50 to 100 grams of protein according to their weight.

I am lactose intolerant, what can I use instead of milk?

Lactose free milk is available in market you can take that easily. Else then that you can take plant based milk like almond milk, coconut milk, peanut milk, hazelnut milk and soy milk instead of normal milk.

Shouldn’t red meat and eggs increase cholesterol?

If your cholesterol level is already high you should not consume red meat and eggs. But if cholesterol level is normal then it depends on how you cook them and how much you eat them. If you add too much oil and butter while cooking red meat and eggs then it can increase cholesterol level. If you are eating in healthy way in normal amount then they are absolutely safe.

Which bread is best for weight gain?

All the bread has the same number of calories and carbohydrates. The only difference is that wholegrain brad contains fibers and nutrition. So whole grain bread or bran bread is a better option to consume.

Closure To Healthy Meal Plan For Weight Gain

Underweight can cause many complications in the body. The weak body has a nervous, immune system, which is a free invitation for the diseases. There are many reasons for underweight, like kidney disease, diabetes, eating disorder, hereditary factors, and depression. Consult a doctor or dietitian for a proper diet plan for weight gain.

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