Each person has a unique body with individual and diverse goals, and addressing these differences is important. Whether your objective is weight loss, weight maintenance, or weight gain, it’s essential to tailor your approach accordingly.
If you’re aiming to gain weight, you’re in the right place! In this guide, we will delve into creating a healthy diet plan for weight gain. Regardless of your motivation, be it muscle building, post-illness recovery, or a general desire to increase weight, we’ve got you covered.
Our tips and steps are designed to simplify the process of meeting your calorie intake for weight gain, making it a seamless and achievable journey.
Finding Your Goal
You may already be familiar with the commonly recommended 2,000-calorie daily intake for general dietary guidance. However, this figure is not a one-size-fits-all solution, especially if you’re aiming for weight gain. Your current weight, height, age, and activity level are crucial considerations when determining the appropriate plan to achieve your weight gain goals.
It is safe to say that surpassing the standard calorie intake is necessary for weight gain. Thus, a good diet plan for weight gain often falls within the range of 2,500 to 3,000 calories. To determine your specific goal, assess your current calorie intake, identify the additional calories required, and you now have your target for a successful weight gain journey!
Essential Foods to Include for Gain Weight
Try including these foods in your diet to get a good mix of healthy fats, complex carbs, and loads of protein:
- Beans and Legumes: chickpeas, black beans, lentils, cannellini beans and more
- Meats: chicken, lean beef, pork and lamb
- Fish: oily options like salmon, tuna, herring and anchovies
- Eggs
- Nuts: cashews, peanuts, almonds, walnuts and pecans, and their butters if that is your preference
- Whole grains: Oat, rice, wheat, quinoa and their associated products bread and pasta.
- Dairy: Full-fat version of milk, yogurt and cheese
- High-calorie fruits:, coconut, bananas, mangoes, dry fruit, and more
- High-calorie vegetables: avocados, potatoes, sweet potatoes, corn, squash, winter root vegetables, and more.
Full Diet Plans for Weight Gain
Consider following these provided diet plans if you’re not sure where to start on your own. Once you identify what clicks with your body, needs, and preferences, customize it accordingly.
Sample Meal Plan 1:
Breakfast:
- Fruit Smoothie Bowl
- Hard Boiled Egg
- Avocado Toast
Day Snacks:
- Baby carrots
- Oranges
Lunch:
- Roasted Squash and Root Vegetables with Pasta of your choice
- Whole-wheat toast with butter
Evening Snacks:
- Homemade popcorn
- Banana
- Almonds
Dinner:
- Creamy Grilled Chicken
- Potato Salad
- Green Beans
- Brown Rice
Sample Meal Plan 2:
Breakfast:
- Toasted whole-wheat bread with nut butter of choice
- Glass of milk
- High Calorie fruit of choice
Day Snacks:
- Dry fruits
- Nuts
Lunch:
- Grilled fish fillet
- Brown rice
- Legumes
Evening Snacks:
- Crackers
- Apple
Dinner:
- Lamb chop
- Mashed cauliflower
Sample Meal Plan 3 (Indian):
Early Morning Snacks:
- Glass of milk
- Almonds and walnuts
Breakfast:
- Porridge (Dalia)
- Paratha
Day Snacks:
- Dry fruits
- Boiled potato salad
Lunch:
- Rice
- Paneer Curry
- Curd
- High Calorie Vegetable (Sabzi)
Evening Snacks:
- Banana Shake
- Almonds
Dinner:
- Roti
- Pulses (Dal)
- High Calorie Vegetable (Sabzi)
Weight Gain Tips
Here are some things to keep in mind while you’re working on a healthy weight gain plan:
- Avoid indulging in junk food, refined carbs, carbonated drinks, and alcohol.It is important to gain weight in a healthy and sustainable way because the goal is to ultimately enhance your overall well-being.
- Manage and lower stress levels, as it might get in the way of putting on weight.
- Integrate strength training into your routine to promote muscle growth and overall body weight gain.
- Prioritize good sleep, as irregular sleep patterns or deprivation can disrupt hormonal balance and impact your appetite.
- If gaining weight is a struggle, figure out the why. It could be a high metabolism, family history, physical disorders, enzyme deficiency, or mental health challenges. Understanding the root cause can help tailor a personalized diet plan accordingly.
In a nutshell, gaining weight the healthy way is all about making smart choices that suit you. By understanding the importance of a balanced diet rich in healthy fats, complex carbohydrates, and protein, tailored to individual needs, we can pave the way for a sustainable and effective weight gain strategy.
Remember, steering clear of unhealthy choices, managing stress, incorporating strength training, prioritizing quality sleep, and addressing potential underlying factors are key elements in this transformative process. To kickstart your journey, we have provided foods to include as well as three sample diet plans. With these insights and plans in hand, achieving your weight gain goals should be easier than ever. Best of luck on your first step to living a healthier life!