Download Weight Gain Diet Plan for Indian PDF – Full day Diet Chart for Weight Gain PDF
Welcome to our new post. In this post, we will provide you with the Indian Diet Chart for Weight Gain. You can find the complete diet chart for weight gain which you can also download in PDF format by the end of this post.
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Indian Weight Gain Diet Chart
Here is a full-day diet chart one can follow to gain weight.
| Meals | Time | What to Have |
|---|---|---|
| Before breakfast | 7 a.m. – 8 a.m. | A cup of tea or cappuccino will full fat milk and sugar. |
| Breakfast | 8 a.m. – 9 a.m. | Two multigrain breads with low-fat butter and egg omelet. Or, a bowl of corn flakes, oats, or porridge, or poha, upma, or some daliya khichdi with lots of veggies. Or, two chapattis with a bowl of veggies or two stuffed paranthas. Fruits or a glass of fresh fruit juice. |
| After Breakfast | 10 a.m. – 11 a.m. | A glass of full fat milk with a health drink of your choice or whey protein. |
| Lunch | 12:30 p.m. – 1:30 p.m. | A small bowl of rice and two chapattis. A bowl of pulses (Masoor, moong, chana, A bowl of veg curry, Two pieces of chicken, a piece of fish, eggs or paneer. Green salad comprising cucumber, cabbage, radish, carrot and tomatoes. A small bowl of sweet curd. |
| Evening snack | 5:30 p.m. – 6:30 p.m. | Vegetable or chicken soup with some butter. Veg sandwich with cheese or mayonnaise. |
| Dinner | 8:30 p.m. – 9:30 p.m. | Similar diet as lunch but avoids rice. |
| Before bed | 10:30 p.m. – 11 p.m. | A glass of milk |
Do’s and Don’t’s for Weight Gain
- Do snack on nutritious healthy food options such as oats, mixed nuts, fresh fruits such as bananas, pineapples, etc.
- Do eat small portions every two-three hours by spreading your calorie needs into 5-6 meals a day.
- Do drink water at regular intervals as helps your body stay hydrated and flush out toxins.
- Don’t overindulge in diet foods as the sweeteners used in diet foods interfere with your body’s metabolism process.
- Don’t drink water just before or along with your meals as it fills the stomach making you feel full.
Download Indian Diet Chart PDF
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