Diet Chart for Weight Gain

Have you tried everything for weight gain but are yet to get satisfactory results? Well, you’re not alone! Gaining weight is as difficult as losing it. So, before you start your weight gain journey, you need to understand that calories play a crucial role. 

Consuming more calories than your body can burn leads to weight gain. Remember, gaining weight, mass, and muscle is a process that takes time. So, if you’re one of those people looking for the most effective yet simple weight gain diet chart, this blog is dedicated to you. 

In this blog, we’ll share complete information on how calories help to gain weight and effective weight gain diet charts.

What Role Do Calories Play in Weight Gain?

In a survey conducted by the USDA, found that a 2,000 calories diet is a standard diet. Men eat approximately 2,000 to 3,000 calories in a day, while women eat an average of 1,600 to 2,200 calories. However, 2,000 calories are set as a standard target for a daily diet. 

Additionally, your daily caloric need is based on various factors, including: 

#1. Age: The number of calories you burn, while resting declines with age.

• Muscle Loss: As people age, older people naturally lose muscle mass, which lowers their metabolic rate. 
• Fat Gain: As people age, their body weight comes from fat, which slows down calories burned.
• Activity Level: As people age, older people are less involved in physical activities, which slow down and burn fewer calories.

#2. Gender: Compared to men, women typically burn 5–10% fewer calories at rest than men of the same height.

#3. Activities: Physical activities and workouts, such as cycling, swimming, and other exercises, lead to increased calorie needs.

#4. Height. People taller in height need more calories to maintain their weight. However, daily calorie needs may vary between men and women. Adult women require 1,600 – 2,400 calories, while men need 2,000 to 3,000 calories. The lower number of calories is required for sedentary individuals and the higher for those who are physically active. The estimate is based on the average height and weight: the woman at 5’4″ (126 pounds) and the man at 5′ 10″ (154 pounds).

Depending on the body size and activity you are involved in, it may require 3,000 calories or more. Athletes and those with physically demanding jobs may require higher intakes, while moderate exercisers often need fewer calories than they think.

Can I Gain Weight by Eating more Calories?

Yes, consuming more calories can help you gain weight gain because they measure the energy you consume through your diet. When you constantly consume more calories than your body needs for maintenance, the extra energy is stored as fat. The extra fat is used to build fat and weight. 

The calories in your diet come from fat, protein, and carbs. The Acceptable Macronutrient Distribution Ranges (AMDRs) recommend that adult get, 

• 45–65% of their calories from carbs
• 20–35% of their calories from fat
• 10–35% of their calories from protein.

Weight Gain Diet Chart For 7 Days

Monday

• Breakfast: 2 cucumber potato sandwiches, 1 cup orange juice, handful of nuts
• Mid-morning: 1 cup sweet potato chaat, 1 glass buttermilk
• Lunch: 1 cup lentils/ chicken or fish curry, 2 cups rice, 1 cup salad
• Evening: Milk smoothie, 2 bananas
• Dinner: 1 cup seasonal vegetable, 2 chapatis, 1 cup salad

Tuesday

• Breakfast: 2 sooji cheela, 1 glass strawberry shake, handful of nuts
• Mid-morning: 1 glass coconut water, 1 cup fruit
• Lunch: 1 cup dal, 1 cup vegetable/ tofu/ paneer curry, ½ cup rice, 2 chapatis, 1 cup salad
• Evening: 1 cup fruit salad, 4 -5 vegetable cutlets
• Dinner: 2 chapatis, 1 cup vegetable/ chicken/ fish curry, 1 cup salad

Wednesday

• Breakfast: 1 cup bread upma, 1 cup milk, handful of nuts
• Mid-morning: 2 bananas
• Lunch: 1 cup lentils, 1 cup vegetables, 2 chapatis, 1 cup salad
• Evening: 1 cup upma, 1 glass vegetable juice
• Dinner: 1 cup vegetable, 2 chapatis, 1 cup salad

Thursday

• Breakfast: 2 vegetable stuffed parathas, 1 cup curd, handful of nuts
• Mid-morning: 1 glass lassi or mango shake
• Lunch: 1 cup dal/ chicken curry, 1 cup seasonal vegetable, 2 chapatis, ½ cup rice, 1 cup salad
• Evening: 1 glass fresh fruit juice, 2 whole-grain toasts
• Dinner: 1 cup vegetable, 2 chapatis, 1 cup salad

Friday

• Breakfast: 1 cup vegetable poha, 1 cup curd, handful of nuts
• Mid-morning: 1 glass fresh fruit juice
• Lunch: 1 cup dal, 1 cup vegetable, 2 chapatis, ½ cup rice, 1 cup salad
• Evening: 2 besan chilla, 1 cup sprouts salad
• Dinner: 1 cup vegetable/ chicken curry, 2 chapatis, 1 cup salad

Saturday

• Breakfast: 2 moong dal chilla (paneer stuffing optional), 1 cup curd, handful of nuts
• Mid-morning: Fruit smoothie
• Lunch: 1 cup dal, 2 chapatis, ½ cup rice, 1 cup curd, 1 cup salad
• Evening: 1 bowl tomato soup, 1 cup aloo chat
• Dinner: 1 cup seasonal vegetable, 2 chapatis, 1 cup salad

Sunday

• Breakfast: 2 eggs, 2 whole-grain bread slices, 1 cup milk, handful of nut
• Mid-morning: 1 glass banana smoothie
• Lunch: 1 cup dal, 1 cup vegetable curry, 2 chapatis, ½ cup rice, 1 cup salad
• Evening: 1 glass strawberry smoothie, 1 cup vegetable poha
• Dinner: 1 cup chicken curry, 2 chapatis, 1 cup salad

What You Should Eat and What Should You Avoid?

All these foods are calorie-dense and highly palatable. However, since these are junk and processed foods lack essential nutrients, it’s important for you to focus on getting most of your calories from nutritious whole foods, including:

Nutrient-Rich Foods for Healthy Weight Gain

Conclusion

A well-planned weight gain diet chart is vital for healthy and sustainable weight increase. Focus on nutrient-dense foods and balance your intake of proteins, carbohydrates, and healthy fats. Regular meals and snacks, combined with strength training, will help you gain lean muscle rather than unhealthy fat.

 However, always listen to your body and consider consulting a healthcare provider or dietitian to tailor your plan to your needs. With the right approach, you can successfully achieve your weight gain goals while promoting overall health. 

For guidance and further concerns, feel free to consult our clinical nutritionist. Click here to book an appointment.