weight gain diet plan | weight gain diet plan for skinny guys : Healthy Weight Gain

 

Weight gaining is a big task for those person who are underweight or skinny. 

However, simply eating high calories food and toppings of workout can help you to put some extra weight. but keep one thing is in your mind that gaining should be healthy. 

The one who is underweight may experience certain health issues, like weak immune system, malnutrition, osteoporosis, infertility, developmental delays. 

 Use BMI calculator to know whether you are underweight or overweight, if your BMI is less than 18.5 than you are underweight.

For an average person to maintain healthy weight it requires approx 2000-2400 calories in a day and for weight gain you could require to eat 3000 or more calories in a day. 

The one who engage in moderate exercise could not require that much calories for weight gain.

   

Weight gain diet plan

In breakfast

• 4 Brown bread + 2 tablespoon of peanut butter
• 2-3 banana 
• One cup of sweet milk daliya or slated daliya(or oats) with one apple
  

In Lunch

• Green vegetables(Sabji) + Salad (cucumber + carrot + onion + beet roots) or chicken
• 4 Tava roti
  
• Brown rice 
• 2 whole bread boiled egg

Evening snacks

• Dry fruits (Almonds + Dates + Cashew + Fig)
• Soaked Black chickpeas
• One pomegranate 

In Dinner

• 3 Boiled whole egg or omelette
  
•  Dal + brown rice

 

For healthy weight gain you have to consume 50% off carbs from total number of calories, 30% of protein, 20% of fat.

 

* You can alter you food according to your choice or comparability.  

Also read

Bodybuilding Diet | Bodybuilding diet plan

What to eat for pre-workout

What to Eat for Post-workout