HomeHealth and FitnessWeight Gain Diet Plan For Men and Women

Weight Gain Diet Plan For Men and Women

Weight gain diet plan: Everyone wants to look perfect and attractive as well as want their self-healthy and active. Some people have to work for their skin color or skin tone and some people struggle for their body shape.

Losing weight is not a problem for all the time and people. Gaining weight is also as hard for some skinny people as losing weight. Children and adults who are underrated face many health issues. Weight gaining by athletes is very common. A few changes in your diet plan can be very effective and helpful to make muscles.

Here we will discuss, what additions to your diet will make your body shape and health perfect.

Eating food more frequently

Try to take 5 to 6 smaller meals daily slowly. When you are hungry, make your body realize. You should have your planned meals whether you’re hungry or not.

Choose nutrient-dense foods

Set your routine to eat and drink meals that you love. These meals should be full of nutrients as well as calories.

You can also take guidance about how many meals of each food group you should eat which can be helpful to you. Discuss it your physician or a dietician about the consumption of calories for each meal.

Topping it off

Adding extra toppings to your meals, such as cheese in casseroles or nut butter on whole-grain buttered bread will have calories. To add nutrients and protein, you also have the option to add dry or liquid milk to meals. Try to take high calories food like Mashed potatoes and soups.

Smoothies and shakes are excellent choices

You should manage to avoid Drinks that contain few protein or calories like diet drinks. If you have to select, a nutritionally balanced ingredients-based smoothie or shake can be very helpful. In your weight-gain plan, you can also enjoy Meal replacement drinks.

Be careful what and when you drink

In the case of some people, Drinks can make the feel full and can remove their hunger. If the same case is for you, try to not drink during or before meals. But even so, make sure you drink sufficient water all day long.


Especially muscle strengthening can help you gain weight by making your muscles. Exercise can be very helpful to boost your hunger.

Foods that are important in weight gain


Milk is always a great source of proteins and nutrients that contains both casein and whey. For those who want to build muscle, milk is a very essential addition to their diet plan. It has even been shown in studies that it helps you make muscle.

If you want to gain weight, take one or two glasses of raw milk. You can drink it as an appetizer, as well as with a meal, or both before and after your exercise.

Just blend some fruits, milk, and honey and boost your daytime energy.

Nut Butter and Nuts

If you require receiving all of the healthy fats in your weight gain plan, eating nuts regularly will help you to gain proteins.

You can also take them as a delicious snack or add them to a range of dishes, along with salads according to your choice. try raw or dry roasted nuts To gain the most health benefits. Try nut butter without added sugars, salts, or fats, such as peanut butter, and enjoy them.

Eating chicken is very important in your gaining meal plan because it is rich in protein and has so many other advantages.


Chicken is very rich in protein and contains nutrients that are very beneficial as well as essential in gaining weight. It is helpful for the muscle makers. Because it is high in protein and low in fat, which makes it perfect for muscle growth.

It also helps to keep the bones strong and healthy and in excellent condition as it contains significant minerals like calcium and phosphorus.

Chicken also includes selenium which helps to control arthritis risk problems.

In the diagnosis of common cold, fever, and other respiratory problems chicken helps boost the body’s immune system and aids.

Starchy Vegetables

Study results show that starchy vegetables supported other nutrients to build muscle strength. It helps to gain muscles by increasing weight foods and rising caloric intake. You should have vegetables as a side salad with all of your food. Some examples of vegetables that we commonly use are:

  • potatoes
  • corn
  • sweet potatoes
  • winter root vegetables

Weight Gain Diet Plan

Best Weight Gain Diet Plan

Whether it is a female weight gain diet plan or a male weight gain diet plan, the best diet plan to continue to build muscle and the protein amount you should take per day is listed below. You will notice there is a big difference after your plan start.

  • Breakfast: 18g
  • Mid-meal: 12g
  • Lunch: 30g
  • Pre-workout: 4g
  • Dinner: 18g

1-Day Weight Gain Meal Plan

A weight gain diet plan can include a wide range of foods and drinks. If you would like to gain weight, you must take priority intake of protein. Breakfast should hold 18gm of protein, mid-meal should contain 12gm of protein, lunch should contain 26-30gm of protein, pre-workout should contain 4gm of protein, and dinner should contain 18gm to 20gm of protein. So, here is an example of a diet plan for weight gain.

Some of the options are below:

  • Breakfast
  • 2 boiled eggs
  • 2 slices of bread
  • Glass of milk
  • Dried nuts like 2 walnuts, 3 cashews, etc.
  • Mid Meal
  • Apple slices with peanut butter
  • Protein shakes
  • Lunch
  • Salad
  • Mushrooms
  • Chicken or red meat
  • Roti
  • Rice
  • Low fat curd
  • Evening
  • Half mashed potato
  • Fruit smoothie
  • Dinner
  • Chicken curry
  • Chapatti
  • Salad
  • Cooked vegetables 

Do’s and Don’ts in a Diet Plan

  • Don’ts
  • Drink water before meals
  • Smoke
  • Do’s
  • Use creamy coffee
  • Drink milk daily
  • Take your protein meal first then Vegetables
  • Sleep on time
  • Eat more often
  • Use bigger plates


Foods that you can easily use in your diet to gain weight

Red Meat: Steak packs a ton of protein and iron. Red meat is high in cholesterol, so most nutritionists don’t recommend eating it as part of a healthy diet more than a few times a week.

Nuts: Natural peanut oil is high in protein and fat, making it a great choice for people who are trying to gain weight healthily

Whole Milk: Nutritionists say that a simple switch you can make when you’re trying to gain weight is to switch from skim milk to whole milk. Each glass of whole milk contains 60 more calories than a glass of skim milk.

Avocados: These delicious green vegetables are a great way to add healthy fats to your diet. Half an avocado contains 140 calories but is also rich in potassium, folic acid, and vitamin E.

Whole Grain Bread: Nutritionists say that eating healthy baked goods is a great way to start gaining weight. If you add bread to your diet, pay attention to whole-grain products.
They are high in fat and nutrients, but they also contain a lot of fiber. Just a handful of nuts can keep you full for several hours. However, not all nuts are equal in fiber content.

Cheese: Try goat cheese with eggs, Swiss with fried chicken, and Parmesan over asparagus. Cheese on its own is also a great snack because it’s high in protein.



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