1 Week Diet Plan To Gain Weight Fast
Everyone is obsessed with reducing weight. On the other hand, being underweight is a cause for concern that is frequently overlooked. Thankfully, you can go on a weight gain diet to solve this problem. Though the global prevalence of underweight individuals has reduced significantly (from 9.2% to 8.4% in girls and from 14.8% to 12.4% in boys), it remains a problem that requires addressing.
We will go over 1 week Diet Plan to Gain Weight in a healthy way. Take a look!
Monday
Calories
Early Morning
(7 a.m. – 8 a.m.)
Overnight soaked almonds (6-7 pieces)
Breakfast
(8 a.m. – 9 a.m.)
2 multigrain breads with low-fat butter and egg omelet (2 egg whites from 1 whole egg).
Mid Morning
(11 a.m. – 12 p.m.)
A glass of full fat milk with a health drink of your choice or whey protein.
Lunch
(1:30 p.m. – 2:30 p.m.)
A small cup of rice and two chapatis.
Snack
(5:30 p.m. – 6:30 p.m.)
Veg sandwich with cheese.
Dinner
(8:30 p.m. – 9:30 p.m.)
½ cup of brown rice and 1 cup of kidney beans/black beans/ mushroom curry.
Before bed
(10:30 p.m. – 11 p.m.)
A glass of full fat milk.
Tuesday
Calories
Early Morning
(7 a.m. – 8 a.m.)
Overnight soaked almonds (6-7 pieces)
Breakfast
(8 a.m. – 9 a.m.)
A cup of corn flakes, oats with milk, or any cereal porridge (use full-fat milk).
Mid Morning
(11 a.m. – 12 p.m.)
A glass of full fat milk with a health drink of your choice or whey protein.
Lunch
(1:30 p.m. – 2:30 p.m.)
A cup of pulses (masoor, moong, chana).
Snack
(5:30 p.m. – 6:30 p.m.)
Baked potato with skin and avocado dip.
Dinner
(8:30 p.m. – 9:30 p.m.)
Mixed salad made of cucumber, carrot, and tomatoes.
Before bed
(10:30 p.m. – 11 p.m.)
A glass of full fat milk.
Wednesday
Calories
Early Morning
(7 a.m. – 8 a.m.)
Overnight soaked almonds (6-7 pieces)
Breakfast
(8 a.m. – 9 a.m.)
Poha, upma, or daliya khichdi with lots of veggies.
Mid Morning
(11 a.m. – 12 p.m.)
A glass of full fat milk with a health drink of your choice or whey protein.
Lunch
(1:30 p.m. – 2:30 p.m.)
½ cup of vegetable curry.
Snack
(5:30 p.m. – 6:30 p.m.)
Fistful mixture of roasted nuts.
Dinner
(8:30 p.m. – 9:30 p.m.)
½ cup of brown rice and 1 cup of kidney beans/black beans/ mushroom curry.
Before bed
(10:30 p.m. – 11 p.m.)
A glass of full fat milk.
Thursday
Calories
Early Morning
(7 a.m. – 8 a.m.)
Overnight soaked almonds (6-7 pieces)
Breakfast
(8 a.m. – 9 a.m.)
2 chapatis with a cup of veggies and a cup of boiled sprouts
Mid Morning
(11 a.m. – 12 p.m.)
A glass of full fat milk with a health drink of your choice or whey protein.
Lunch
(1:30 p.m. – 2:30 p.m.)
Mixed salad made of cucumber, carrot, and tomatoes.
Snack
(5:30 p.m. – 6:30 p.m.)
Veg sandwich with cheese.
Dinner
(8:30 p.m. – 9:30 p.m.)
Mixed salad made of cucumber, carrot, and tomatoes.
Before bed
(10:30 p.m. – 11 p.m.)
A glass of full fat milk.
Friday
Calories
Early Morning
(7 a.m. – 8 a.m.)
Overnight soaked almonds (6-7 pieces)
Breakfast
(8 a.m. – 9 a.m.)
2 protein (Cottage cheese/sprouts) stuffed parathas with chutney or pickles.
Mid Morning
(11 a.m. – 12 p.m.)
A glass of full fat milk with a health drink of your choice or whey protein.
Lunch
(1:30 p.m. – 2:30 p.m.)
A small cup of curd or yogurt.
Snack
(5:30 p.m. – 6:30 p.m.)
Baked potato with skin and avocado dip.
Dinner
(8:30 p.m. – 9:30 p.m.)
½ cup of brown rice and 1 cup of kidney beans/black beans/ mushroom curry.
Before bed
(10:30 p.m. – 11 p.m.)
A glass of full fat milk.
Saturday & Sunday
Calories
Early Morning
(7 a.m. – 8 a.m.)
Overnight soaked almonds (6-7 pieces)
Breakfast
(8 a.m. – 9 a.m.)
Whole fruits or a glass of fresh vegetable juice with pulp.
Mid Morning
(11 a.m. – 12 p.m.)
A glass of full fat milk with a health drink of your choice or whey protein.
Lunch
(1:30 p.m. – 2:30 p.m.)
A small cup of rice and two chapatis.
Snack
(5:30 p.m. – 6:30 p.m.)
Fistful mixture of roasted nuts.
Dinner
(8:30 p.m. – 9:30 p.m.)
Mixed salad made of cucumber, carrot, and tomatoes.
Before bed
(10:30 p.m. – 11 p.m.)
A glass of full fat milk.
Talk to an Expert
meet the dietician
Merlin Annie Raj
Merlin Annie Raj
Registered Dietitian Nutritionist
Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.
Merlin has conducted various weight management programs, prepared diet plans customized to age, gender, and condition and is involved in critical care nutrition and clinical research projects in medical nutrition. She has also authored a book titled “Weight Management”. She is passionate about guiding her clients towards effective weight management customized to their preferences and helping them stay healthy and fit. She earned her post graduation degree from Osmania University (MSc in Nutrition and Dietetics) and completed her dietetic internship at Asian Institute of Gastroenterology in Hyderabad.
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