Simple Meal Plan to Gain Weight

Losing weight is not simple, we do agree! But, not everybody might have the same goal of shedding pounds. Many of you will be having different reasons as to why you may want to gain weight! Isn’t it? There might be a possibility that you might have recovered from your illness, or maybe you want to gain muscle, or bulk up your size. It can be anything of your choice! Well, whatever might be the reason, we have got this one covered for you! This article will give you an idea about how you can gain weight in a healthy way, which foods to eat to gain weight, followed by a simple weight gain meal plan.

(sections to jump on to-Table of Contents) –These are the topics I have included in the blog to maintain a flow of what we are trying to say. 

Why Do You Want to Gain Weight?

How Many Calories You Will Need to Gain Weight?

Healthy Foods to Eat

Sample Diet Plan For Weight Gain

Why Do You Want to Gain Weight?

Before starting with any diet plan ensure that there is a need to understand why you want to gain weight? There might be several reasons for you to begin on a fitness journey of gaining weight. One of them can be your nutritionist or your healthcare doctor must have said to you, “You are underweight! According to your age, gender, height, you have a lower value of BMI (Body Mass Index) and there is a need for you to increase your weight! ” 

At this point of time, it is necessary to realize that you need to gain weight for a healthy living. Being skinny or thin is not an option, it is merely a result of being underweight! Another reason can be that you might have recovered from any health condition that you were into, and gradually it has slashed down your body weight, so to cope up with it you may want to indulge in weight gaining activities. However, on the other hand, if you are an athlete, you may want to gain muscle mass for any competition or if you are into powerlifting, you may be determined to gain muscle mass along with growth in body size. So, as per your goal, you need to calculate the daily caloric requirement for your body according to your metabolism, your healthy condition, and most important on the basis of your goal.

How Many Calories You Will Need to Gain Weight?

 For that reason, you might want to

  1. Determine a healthy weight range for your body
  2. Calculate your BMR (Basic Metabolism Rate):

BMR is the resting calories your body burns throughout the day, and it does not include any physical activity that you might be doing. (Use any online app to calculate your BMR)

  1. Check your physical activity level whether it is:
  •  Sedentary (little or no exercise)
  • Lightly active (light exercise/sports 1-3 days/week)
  • Moderately active (moderate exercise/sports 3-5 days/week)
  • Very active (hard exercise/sports 6-7 days a week)
  • Extremely active 
  1. Then, estimate the calories required for your diet plan to gain weight. 

Healthy Foods to Eat

Remember, once you are in the process of gaining weight doesn’t mean you are free to eat everything or anything. It includes skipping all the unhealthy and highly processed foods, baked or deep fried potato wedges, chips or crackers, candies, or sweetened fruits juices, candies, and the list goes on. Being on a journey of how to gain weight and muscle, comes along with performing regular workouts, following a proper diet, and indulging in a fitness regime for the good health of heart and body. Your diet should have a proper ratio of all the macronutrients such as carbohydrates, protein, and fats.   

So, narrowing down to the foods that you can eat during your healthy routine can include 

  • Eggs, Chicken, and Fish that are high in omega fatty 3 acid.
  • Vegetables high in protein such as legumes, beans, chickpeas, broccoli, etc.
  • Nuts such as almonds, walnuts, peanuts, etc.
  • Fibrous vegetables, fruits, and dairy products.

Sample Diet Plan For Weight Gain

Following is a simple weight gain diet plan on budget for everybody to achieve the goal of gaining weight in the safest manner along with various options for a particular meal. This diet plan can vary according to the types of sex, age, weight gain goals, calorie requirement, and the level of physical activity.

Early Morning Overnight soaked almonds (10-12)
Breakfast 3-egg omelette with sliced onions, tomatoes, capsicum and shredded cheese (Veggies of your choice)  OR3 whole eggs, 1 apple, and 1 bowl of oatmeal made with full fat milk ORProtein stuffed paratha (Cottage cheese, soya, tofu, or brussel sprouts) OR1 cup  of oats with 1 cup of full fat or plant-based milk, 1 sliced banana, and 2 tablespoons of peanut butter
After Breakfast A glass of full fat milk with 1 scoop of whey protein OR1 fruit (apple, pear, banana, berries) with yogurt, granola, and dried fruits ORFruit juice, Smoothie, etc.
Lunch 2-3 rotis and a small cup of rice Vegetable curry + 1 bowl of pulses (dal) + 1 serving of non-veg (chicken/fish/ egg) Mixed salad or bowl of raita
Evening Snack Vegetable sandwich with cheese (onion,tomato, boiled potato, grated paneer, bell peppers) ORGrilled chicken sandwich with cheese
Dinner Same as lunch (exclude rice) OR½ cup of brown rice and any curry of your choice (beans, chickpea)Mixed salad bowl (cucumber, tomatoes, carrot)
Before Bed A glass of warm milk

Though it is possible to gain weight by eating foods such as burgers, pizzas, or any other junk food, it is recommended to follow a healthy approach. The aim should be to build muscle and gain weight in the right way and not just binging over whatever food comes your way. So, if you are someone who is looking for a meal plan to get started with your weight gain plans, go ahead, eliminate your stress,  and get started with this one, now!

Weight gain is challenging, no doubt, but keeping yourself motivated, tracking your goals, sleeping enough and being consistent is the key to overcome all the hurdles. 


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About the Author: Aafreen Pawar

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