- Certainly! Here’s a 7-day weight gain diet plan suitable for both vegetarian and non-vegetarian individuals. The plan is gluten-free, but it can be customized to fit a vegan diet as well. Each day includes meals and approximate nutrition values
What to eat:
- Include calorie-dense foods such as whole grains, legumes, nuts, seeds, and healthy fats like ghee, coconut oil, and olive oil.
- Consume ample amounts of complex carbohydrates like brown rice, quinoa, millets, and whole wheat bread to provide energy for weight gain.
- Include protein-rich foods like lentils, chickpeas, tofu, paneer (cottage cheese), eggs, fish, chicken, and dairy products to support muscle growth.
- Incorporate healthy fats from sources like nuts, seeds, avocados, and full-fat dairy to increase calorie intake.
- Include fruits and vegetables in your meals for essential vitamins, minerals, and fiber.
- Opt for snacks like nuts, dried fruits, yogurt, protein bars, and smoothies to increase calorie consumption between meals.
What to avoid or limit:
- Avoid processed and refined foods such as sugary snacks, packaged foods, and soft drinks, as they provide empty calories.
- Limit the consumption of deep-fried and greasy foods, as they can be high in unhealthy fats and low in nutritional value.
- Be cautious with excessive intake of spicy and salty foods, as they may affect digestion and water retention.
- Avoid skipping meals or long periods of fasting, as it can hinder weight gain efforts.
- Minimize consumption of low-calorie and low-fiber foods that can make you feel full quickly, such as raw salads and plain broth-based soups.
Remember to tailor the portions and meal frequency according to your individual needs and goals. Consulting with a registered dietitian or nutritionist can help you create a personalized and sustainable weight gain diet plan that aligns with your preferences and dietary requirements.
VEGETARAIN
Day 1:
- Breakfast: Avocado toast with a poached egg.
- Snack: Greek yogurt with mixed berries.
- Lunch: Lentil soup with whole wheat bread.
- Dinner: Chickpea curry with brown rice.
Day 2:
- Breakfast: Oatmeal with sliced bananas and almond butter.
- Snack: Cottage cheese with pineapple chunks.
- Lunch: Spinach and feta stuffed whole wheat pita.
- Dinner: Quinoa and black bean stuffed bell peppers.
Day 3:
- Breakfast: Scrambled eggs with spinach and whole grain toast.
- Snack: Mixed berry smoothie with yogurt.
- Lunch: Chickpea and vegetable stir-fry with brown rice.
- Dinner: Lentil curry with basmati rice.
Day 4:
- Breakfast: Whole grain pancakes with strawberries.
- Snack: Greek yogurt with granola.
- Lunch: Quinoa salad with roasted vegetables and tahini dressing.
- Dinner: Baked sweet potato with black bean salsa.
Day 5:
- Breakfast: Avocado and tomato toast on whole grain bread.
- Snack: Cottage cheese with sliced peaches.
- Lunch: Lentil and vegetable wrap with whole wheat tortilla.
- Dinner: Chickpea and spinach curry with quinoa.
Day 6:
- Breakfast: Yogurt parfait with granola, mixed berries, and honey.
- Snack: Trail mix with dried fruits and nuts.
- Lunch: Spinach and mushroom whole wheat pasta with tomato sauce.
- Dinner: Baked falafel with couscous and salad.
Day 7:
- Breakfast: Smoothie bowl with blended fruits, yogurt, and seeds.
- Snack: Walnuts and dried apricots.
- Lunch: Chickpea and quinoa stuffed bell peppers.
- Dinner: Grilled halloumi and vegetable skewers with bulgur pilaf.
Remember to adapt portion sizes according to individual needs and consult with a healthcare professional for personalized advice.
NON- VEGETARAIN
HOW TO DOWNLOAD ?
To download the sample diet chart, please follow these instructions:
1. Look for the “Download” button below.
2. Click on the “Download” button to initiate the download process.
3. Once you click the button, a dialog box may appear asking you to choose a location on your computer to save the file.
4. Select the desired location on your computer and click “Save” or “OK.”
5. Wait for the download to complete. The time taken will depend on your internet speed.
6. Once the download is finished, you can access the downloaded file in the location you specified.
7. Open the downloaded file to view and use the sample diet chart in PDF format.
Note: Make sure you have a PDF reader installed on your computer or device to open and view the downloaded file.
