7-Days Diet Plan For Weight Gain

7-Days Diet Plan For Weight Gain

Weight loss and weight gain diet plan are almost similar. In both situations, health experts recommend you serve yourself with that food that is rich in nutrients. Both diets just have the calories difference that you consume.

USDA 2020-2025 dietary guidelines state that everyone’s calories consumption of different from others because of their current, weight, age, sex, and health. You should make your diet plan for weight gain. In this article, we are sharing a 7-days diet plan for weight gain follow this to make you healthy and strong in just seven days 

Normally 2000 calories you should consume daily, but if you will add 500 more calories to your diet, it will help you to gain almost one pound per week. This type of change will be best for your weight gain mission. Use a calories measure calculator that helps you to manage your calorie goal.

7-days diet plan to gain weight

7-Days Diet Plan For Weight Gain Chart

SUNDAY

Breakfast

(8:00-8:30 AM)

Make a brown bread sandwich with 2 eggs+ Green chutney

 One Cup Milk+ 3 Cashews + 4 almonds and 2 walnut said

Mid-Meal

(11:00-11:30AM)

You have to drink one glass of banana Shake

Lunch

(2:00-2:30PM)

1 cup arhar dal + 1 cup potato curry

 3 chapatti + 1/2 cup rice

 1/2 cup low fat curd + salad

Evening

(4:00-4:30 PM)

 1 cup vegetable poha + 1 cup strawberry smoothie

Dinner

(8:00-8:30 PM)

3 chapatti + salad +1.5 cup chicken curry

MONDAY

Breakfast

(8:00-8:30 AM)

Make 3 onion stuffed parathas for your breakfast hunger and take 1 cup of curd

4 almonds + 2 walnuts + 3 cashews

Mid-Meal

(11:00-11:30AM)

On the second day of your mid-meal, you have to drink one glass mango shake

Lunch

(2:00-2:30PM)

Cook one cup of moong dal/ chicken curry for lunch

Add one cup of potato and cauliflower veggies with the curry

3 chapati + ½ cup rice + green salad

Evening

(4:00-4:30 PM)

Drink one cup of pomegranate juice and toast two pieces of bread and eat them with butter dinner

Dinner

(8:00-8:30 PM)

Potato beans veggies one cup with 3 chapatis and salad

TUESDAY

Breakfast

(8:00-8:30AM)

3 cashews + 3 paneer stuffed besan cheela + 1 cup curd + 4 almonds + 2 walnuts +  green chutney

Mid-Meal

(11:00-11:30AM)

maple syrup with 1 apple smoothie

Lunch

(2:00-2:30PM)

1/2 cup rice + 1 cup low curd + 1 cup masoor dal + 1 cup calocasia + 3 chapatti + + salad

Evening

(4:00-4:30PM)

1 cup aloo chaat + 1 cup tomato soup with bread crumbs

Dinner

(8:00-8:30PM)

3 chapatti +  Green salad +  1 cup carrot peas vegetable

WEDNESDAY

Breakfast

(8:00-8:30AM)

1 cup milk + 3 cashews + 1.5 cup vegetable bread upma + 4 almonds + 2 walnuts

Mid-Meal

(11:00-11:30AM)

Consume one cup ripe banana and add two tablespoons of ghee in your cup of ripe banana

Lunch

(2:00-2:30PM)

3 chapatti + 1/2 cup rice + salad + 1 cup rajma curry + 1 cup spinach potato

Evening

(4:00-4:30PM)

1 cup upma + 1 cup vegetable juice

Dinner

(8:00-8:30PM)

3 chapatti + salad + 1.5 cup parwal vegetable

THURSDAY

Breakfast

(8:00-8:30AM)

1 orange juice + 3 cshews + 2 walnuts + 4 almonds + 2 cucmber potato sandwich + 1 tsp green chutney

Mid-Meal

(11:00-11:30AM)

1 cup sweet potato chaat + 1 cup buttermilk  

Lunch

(2:00-2:30PM)

3 chapatti + 1/2 cup rice + salad + 1 cup white chana/ fish curry

Evening

(4:00-4:30PM)

Drink one cup almond milk with one banana

Dinner

(8:00-8:30PM)

Green salad + 1 cup cauliflower potato vegetable + 3 chapatti

FRIDAY

Breakfast

(8:00-8:30AM)

 4 almonds + 2 cup vegetable poha + 2 walnuts + 1 cup curd + 3 cashews

Mid-Meal

(11:00-11:30AM)

Make juice of  water melon and drink at least two cups

Lunch

(2:00-2:30PM)

1 cup chana dal + 3 chapatti + 1/2 cup rice + salad+  1 cup Okra vegetable

Evening

(4:00-4:30PM)

green chutney + 1 cup sprouts salad + 2 potato cheela

Dinner

(8:00-8:30PM)

3 chapatti + salad + 1 cup peas mushroom vegetable

SATURDAY

Breakfast (8:00-8:30AM)

4 cashews + 4 almonds + 3 vegetable suji cheela + 1 cup strawberry shake + 3 walnuts

Mid-Meal

(11:00-11:30AM)

Drink one cup of coconut water

Eat one cup of Pomegranate

Lunch

(2:00-2:30PM)

1 cup mix dal + 3 chapatti + 1/2 cup curd + 1 cup soybean curry + salad

Evening

(4:00-4:30 PM)

4 pc vegetable cutlets + green chutney +1 cup fruit salad

Dinner

(8:00-8:30 PM)

3 chapatti + salad + 1 cup bitter guard  vegetable

Remember That DO’s And Don’ts When You Follow The 7-days Diet Plan For Weight Gain

Don’ts while following a 7-days diet plan

·             Keep away yourself from smoking

·             Before any meal avoid drinking water

·             Say goodbye to alcohol

While Following a 7-days diet plan Remember these Do’s

·               Eat more often

·               Drink milk

·               Weight gainer shakes

·               Look for bigger plates

·               Before drinking coffee add a little amount of cream

·               Take creatine

·               Enough Sleep

·               Proteins should be your priority

·               Eat more veggies

·               Eat Fruits

Some Other Foods That You Can Consume During 7- Days Diet Plan For Weight Gain

Lean Red Meat: Tons of proteins and iron you can get from steak. The amount of cholesterol in red meat is high, so health and food professionals will not recommend you to add red meat to your daily diet; you can eat it 2 to 3 days per week.

Nut Butters: Natural peanut butter is a great source of proteins and fats, if you want to gain weight make it your diet because it’s a healthy way to gain weight.

Tropical Fruits: Mango, papaya, bananas, and pineapple are amazing choices for you if you want to gain weight, and experts will also recommend you these fruits. In these fruits, natural sugar is present that will give you great energy.

Also, Read 10-Foods For Safe And Quick Weight Gain

Avocado: This green vegetable is a great way to add heart-healthy fats to your diet. If you eat half avocado you will inject 140 calories into your body. Potassium, folic acid, and vitamin E you can get from avocado.

Nuts: Most tasty and favorite snack for all the people who want to gain weight. Nuts contain fat, nutrients, and fiber.

Above, 7 days meals plan you should follow for weight gain if you are willing for your weight gain goal. This meal plan is full of nutrients, proteins, fibers, and potassium that will help you to cover your bones with fat.

Healthy Foods That Should Be Include In Your Diet While Following 7-Days Diet Plan For Weight Gain

·               Salmon Fish, herring, Tuna, Anchovies

·               Meat: Beef, pork, lamb, chicken

·               Beans, legumes, lentils, chickpeas, cannellini, and humus

·               Nuts and Butternuts, pecans, walnuts, almonds, and, peanuts.

·               Whole-wheat pasta, Quinoa, whole grains, and whole wheat beard.

·               Fruits that have high calories like coconut, bananas, dry fruits, and avocados

·               Yogurt, milk, cheese, and full-fat dairy 

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