Diet Chart For Weight Gain

Diet chart for weight gain must include foods rich in nutrients.

You have tried everything, but nothing is working for you. Do you know why? Because you are unaware of the science behind the weight gaining process!

Now, you are fed up of everything and want to try that would really work. Well, Healthshala has got your back!

If you are thin or you are experiencing weight loss at the moment, you should instead go for a diet chart for weight gain. It’s time for you to change a few habits. You will need to increase calorie intake per day. The best way to do is to eat foods higher in calories.

Ensure you are eating healthy food!

FACT: Do you know that ectomorphs often find it difficult to gain weight? As they have a high metabolism, they need to eat more calories than they needed to gain weight.     

Diet chart for weight gain is essential as it would help you eat the exact amount of calories per day. It will also help you to gain muscle, not fat.

Expert Tips

  • Make sure you are taking protein and carbs in your breakfast
  • Eat more veggies
  • Focus on natural foods

As you are allowed to eat more calories in your muscle-building process, it doesn’t mean you are going to eat pizzas, burgers and any other fast food of your choice. On the other hand, it is tough to change your habit.

So, start small and grow slowly and steadily. In fact, muscle repairs itself, but to get bigger muscles, you have to increase your protein intake.

Before you go further, here’s a quick look at how you should start!

Don’t Skip It

Do you know your body is still working even if you are sleeping? Your heart is pumping 24/7. If you are skipping your meals, it means you are compromising with your metabolism.  To save your muscle mass, you have to eat every 3-4 hours.

Now that you have decided to gain muscles and hence weight, Healthshala’s diet chart for weight gain will help you. This diet plan includes three meals and 3 snacks a day.  But, wait, do you forget something? Yes, consistency! You need to be consistent enough to achieve your muscle gaining goal.

Here are a few snacks idea that you should have before bed in your muscle gaining process.

  • Combing lean protein with easily digested carbs will work wonders. Carbs here is not sugar. Try healthy carbs like wholegrain and banana.
  • Veggies low in fiber will do the trick. For example, taking cucumber, tomatoes, and peppers before bed is are great options.
  • In order to get sound sleep at night, choose foods rich in melatonin, such as dairy, poultry, fish, and cherries.

Don’t Make It Too Fast

Do you know what does it takes to gain muscle? Along with the consistency, you need patience also. Nothing is achieved in a hurry. In fact, good things take time, so your muscles!

Don’t Forget The Strength Training

In addition to the diet, add strength training to your schedule. Exercise is crucial in the weight gain process. In place of doing the usual workout, add weight training to your routine. This will help you lose fat at gain muscle at the same time if you have little tummy or love handles.

Don’t Make It Complex

Your muscle gaining process doesn’t have to be complicated. You don’t have to eat 5 or 6 meals a day. You can have 3 larger meals and 2 or 3 snacks throughout the day.

Combining omega-3 fatty acids with protein will do the trick and complete your daily calories.

Fats Are Not Your Enemies

I am talking about healthy fats. When you eat good fats such as nuts, it can offer you several benefits and help you gain muscle.

Some people are not able to reach their daily calories intake. As a result, they have to eat more to complete it. In this case, fats can help you as they contain double the calories present in carbs or protein.

NOTE: After pre-workout, taking whole milk instead for fat-free milk will be more beneficial. And, in place of egg whites, eating the entire egg after post-workout will boost your muscle growth.

Do Not Forget To Eat Clean

As you are on a calories surplus, it doesn’t mean you are going to eat junk. Eat foods that are clean such as, whole grains, vegetables, fruits, healthy fats, carbs, and protein.

As discussed earlier, every individual has different calorie needs per day. Keep in mind that not everyone is the same. The following diet chart for weight gain is for the mass audience, not only for an individual. Each one of you can manage the meals according to your calorie intake.

Diet Chart For Weight Gain

Staying healthy and fit is extremely important these days. In fact, going to a dietician will help you much better. Everybody is running short of time and struggling to gain weight, visiting a dietician can be a little hard in this case. Well, we understand your problem, and we have come up with a diet chart for weight gain that is easy to follow.

Prepare yourself to eat six meal every day if you want to see the results.

Meal 1- Breakfast

1 cup oats (40-50 grams)

300 ml low-fat milk

½ cup raisins

8 egg whites with only 2 whole eggs

Meal 2- Snack 1 (protein shake)

1 banana

15 almonds

1 scoop Whey protein

Meal 3 – Lunch

1 cup of rice

120-150 gram chicken breast

1 cup vegetable (any seasonal)

A large portion of garden salad

Meal 4 – Snack 2 (Mass gain shake)

Low-fat Milk (250-300 ml)

1 banana

2 spoon peanut butter

2 scoop whey

Meal 5 – Dinner

5 egg whites or 120 g fish

1 cup pulses/vegetable

2 cup of rice

A large portion of garden salad

Meal 6 – Before bed

2 slice bread (brown)

2 spoon peanut butter

1 cup curd

This weight gain diet plan contains approx. 3000 calories

Key tips not to forget

  • Take your meal every 3-4 hours
  • Sleep 7-8 hours
  • Drink 3-4 liters of water a day
  • Workout 4-5 days a week
  • Try not to eat junk
  • Eat pizza or Indian Parantha once a week

Well, the above diet plan will help you gain 8-10 kg of weight in 3 months, but do not forget to workout 4-5 days a week.

The above diet plan is not for a particular person. We have created it to teach you what exactly you must have while gaining muscle mass. Moreover, this diet plan is easy to follow, and everything is easily accessible. You can also swap your snacks according to your choice.

Tips to Gain Weight

  1. Eat food higher in calories and Nutrition  

Don’t take the meal just for the sake; instead, look into its nutrition value and calories content. You should consume the foods rich in nutrition and higher in calories. Including foods like banana, avocado, and full-fat milk in your diet can be best for you.

  1. Don’t just eat

While gaining weight, you may feel bloated sometimes. Do you know why? It is because you are eating more food at one time. Someone has told you to eat more food, and you are just following the advice blindly.

Are you serious?

In order to complete your calories, you can eat 3 meals and 3 snacks in your diet, as mentioned above. You will no longer feel bloated once you start following this routine.

  1. Include protein in every meal

As you know that your muscles are made up proteins. While gaining weight, you have to increase protein intake.

Don’t just eat the whole protein once. Include it in your every meal as mentioned in the above diet plan for weight gain.

  1. Focus on Strength

It is all about 70% diet and 30% weight training when you are on a weight gaining process. If you will keep eating the right food, and not doing the strength training, you will end up with accumulating fat.

To solve this issue, make sure you are lifting some weights regularly.

Here’s what you can do:

  • Leg Press
  • Twisting Crunches
  • Leg Extension
  • Arm Curls
  • Leg Curls
  • Shoulder Shrug
  • Triceps Push Down
  • Barbell Squats
  • Seated Dumbbell Press
  • Pull-ups
  • Incline Dumbbell Press
  • Ab Roller
  • Side Lateral Raise
  • Weighted Crunches
  • Dumbbell Lunges

In order to get more muscle, compound exercise can work wonders. This is because most of the body parts are working at the same time. As a result, you will end up recruiting more muscles.

  1. Take enough sleep

Along with eating a proper diet and doing workout regularly, sleep also plays a vital role in your muscle-building process.

Taking proper sleep has several benefits, besides, to recruit muscles. It is essential for the overall health and well-being of a person in the long run (BECAUSE HEALTHSHALA FOCUSES ON LONG TERM GOALS, NOT SHORT TERM).

  1. Don’t break the routine

You might get motivation in the starting to gain weight. But, if you are breaking the habit, you will again come to the starting point.

Hence, consistency is the key to achieve your goals. You need to put in consistent efforts to make it till the end. Make sure you are enjoying your muscle gaining process.

Take Your Time

Your competition is not people around you, or your gym partner, or the one whom you admire. Your competition is yourself.

Initially, it will be a little hard for you, but eventually, you will make it and achieve your goal in no time.

All you have to do it follow the diet; do proper weight training consistently for 3 months.


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