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Meal Plan: How to Gain Weight in 30 Days [Diet]

  By posted Jul 1st 2013
Diet & Fitness

 

Meal Plan: How to Gain Weight in 30 Days [Diet]



Struggling to gain weight in a healthy way? We give you one month challenge to gain healthy weight with this meal plan. Farah Vora, Dietician and Fitness Instructor with F2 Fitness, Mumbai shares a 30 day meal plan and tips on how to gain weight.


Tips:

 

  1. Eat more than your usual calorie intake as this is the simplest way to gain extra kilos.
  2. Eat a lot of protein rich food, dairy products, starchy food, eg. beans, pulses, eggs, fish, and meat and also potato, almonds, low-fat cheese and yoghurt.
  3. Never skip meals.
  4. Avoid fats like red meat, margarine etc as they are bad for the health of your heart.


Morning:

Breakfast :
2-3 eggs + 2 toast + 1 bowl of full milk with cereal
OR a bowl oats/poridge
OR stuffed parathas/upma/poha

Mid morning / snack:
1 fruit + yoghurt can add granalo + nuts
OR fruit juice
OR smoothie

Lunch:

2-3 rotis + veggie + 1 bowl pulses (dal) + 1 serving of non-veg (chicken/ fish or egg) if don’t have non-veg add a bowl of yoghurt or paneer + 1 bowl of rice
Or grilled chicken / paneer sandwich + salad with dressing can add potatoes
OR veg / non-veg Pasta with either olive oil / dressing / red or white sauce

Evening snack:


Vegetable / non veg sandwich can add cheese / mayo
OR Milkshake

Night dinner:


Same as lunch
Can avoid Rice
Or
2 toast with Roast / grilled / tandoori Chicken
Or
Baked fish with potatoes
OR
Veg sandwich / grilled veg burger (paneer/ potato)
A glass of milk before going to sleeping

*Images courtesy: © Thinkstock photos/ Getty Images

 

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