Certainly! Here’s a 7-day weight gain diet plan for beginners, focusing on a vegetarian diet. Each day’s meals and approximate nutrition values are provided:
VEGETARAIN
Day 1:
- Breakfast: Scrambled eggs with spinach and whole-grain toast.
- Mid-Morning Snack: Greek yogurt with a handful of almonds.
- Lunch: Grilled chicken breast with quinoa and steamed broccoli. Afternoon Snack: Sliced apple with peanut butter.
- Dinner: Baked salmon with sweet potato and asparagus.
Day 2:
- Breakfast: Omelette with mushrooms, tomatoes, and feta cheese.
- Mid-Morning Snack: Cottage cheese with pineapple chunks.
- Lunch: Turkey and avocado wrap with a whole-grain tortilla.
- Afternoon Snack: Protein smoothie with whey protein, banana, and almond milk.
- Dinner: Stir-fried shrimp with brown rice and mixed vegetables.
Day 3:
- Breakfast: Smoked salmon on a whole-grain bagel with cream cheese.
- Mid-Morning Snack: Handful of mixed nuts (almonds, walnuts, and cashews).
- Lunch: Beef stir-fry with quinoa and broccoli.
- Afternoon Snack: Greek yogurt with sliced strawberries.
- Dinner: Grilled chicken thighs with roasted sweet potatoes and green beans.
Day 4:
- Breakfast: Protein smoothie with berries, spinach, and protein powder.
- Mid-Morning Snack: Hard-boiled eggs with cherry tomatoes.
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and olive oil dressing.
- Afternoon Snack: Cottage cheese with sliced peaches.
- Dinner: Baked cod with quinoa and roasted Brussels sprouts.
Day 5:
- Breakfast: Ham and cheese omelette with whole-grain toast.
- Mid-Morning Snack: Yogurt parfait with granola and mixed berries.
- Lunch: Chicken Caesar salad with whole-grain croutons.
- Afternoon Snack: Protein bar and a piece of fruit.
- Dinner: Grilled steak with sweet potato wedges and asparagus.
Day 6:
- Breakfast: Breakfast burrito with scrambled eggs, black beans, and salsa.
- Mid-Morning Snack: Sliced apple with almond butter.
- Lunch: Shrimp and vegetable stir-fry with brown rice.
- Afternoon Snack: Greek yogurt with a handful of walnuts.
- Dinner: Baked chicken breast with quinoa and roasted vegetables.
Day 7:
- Breakfast: Turkey sausage and vegetable frittata.
- Mid-Morning Snack: Cottage cheese with pineapple chunks.
- Lunch: Salmon salad with mixed greens, cucumber, and balsamic vinaigrette.
- Afternoon Snack: Protein smoothie with whey protein, banana, and almond milk.
- Dinner: Beef and vegetable kebabs with couscous.
Remember to adjust portion sizes based on individual needs, stay hydrated, and include regular physical activity for optimal results. If you have any health concerns or specific dietary requirements, it’s advisable to consult with a nutritionist or healthcare profession
NON - VEGETARAIN
Day 1:
- Breakfast: Scrambled eggs with spinach and whole-grain toast.
- Mid-Morning Snack: Greek yogurt with a handful of almonds.
- Lunch: Grilled chicken breast with quinoa and steamed broccoli. Afternoon Snack: Sliced apple with peanut butter.
- Dinner: Baked salmon with sweet potato and asparagus.
Day 2:
- Breakfast: Omelette with mushrooms, tomatoes, and feta cheese.
- Mid-Morning Snack: Cottage cheese with pineapple chunks.
- Lunch: Turkey and avocado wrap with a whole-grain tortilla.
- Afternoon Snack: Protein smoothie with whey protein, banana, and almond milk.
- Dinner: Stir-fried shrimp with brown rice and mixed vegetables.
Day 3:
- Breakfast: Smoked salmon on a whole-grain bagel with cream cheese.
- Mid-Morning Snack: Handful of mixed nuts (almonds, walnuts, and cashews).
- Lunch: Beef stir-fry with quinoa and broccoli.
- Afternoon Snack: Greek yogurt with sliced strawberries.
- Dinner: Grilled chicken thighs with roasted sweet potatoes and green beans.
Day 4:
- Breakfast: Protein smoothie with berries, spinach, and protein powder.
- Mid-Morning Snack: Hard-boiled eggs with cherry tomatoes.
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and olive oil dressing.
- Afternoon Snack: Cottage cheese with sliced peaches.
- Dinner: Grilled cod or any white fish with quinoa and roasted Brussels sprouts.
Day 5:
- Breakfast: Ham and cheese omelette with whole-grain toast.
- Mid-Morning Snack: Yogurt parfait with granola and mixed berries.
- Lunch: Chicken Caesar salad with whole-grain croutons.
- Afternoon Snack: Protein bar and a piece of fruit.
- Dinner: Grilled steak with sweet potato wedges and asparagus.
Day 6:
- Breakfast: Breakfast burrito with scrambled eggs, black beans, and salsa.
- Mid-Morning Snack: Sliced apple with almond butter
- Lunch: Shrimp and vegetable stir-fry with brown rice.
- Afternoon Snack: Greek yogurt with a handful of walnuts.
- Dinner: Baked chicken breast or thighs with quinoa and roasted vegetables.
Day 7:
- Breakfast: Turkey sausage and vegetable frittata.
- Mid-Morning Snack: Cottage cheese with pineapple chunks.
- Lunch: Salmon salad with mixed greens, cucumber, and balsamic vinaigrette.
- Afternoon Snack: Protein smoothie with whey protein, banana, and almond milk.
- Dinner: Beef or lamb kebabs with couscous.
Adjust the portion sizes based on individual needs, stay hydrated, and incorporate regular physical activity for optimal results. If there are any health concerns or specific dietary requirements, it’s recommended to consult with a nutritionist or healthcare professional.
HOW TO DOWNLOAD ?
To download the sample diet chart, please follow these instructions:
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4. Select the desired location on your computer and click “Save” or “OK.”
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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.
