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.
- Eat more than your usual calorie intake as this is the simplest way to gain extra kilos.
- 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.
- Never skip meals.
- Avoid fats like red meat, margarine etc as they are bad for the health of your heart.
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
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
Vegetable / non veg sandwich can add cheese / mayo
Same as lunch
Can avoid Rice
2 toast with Roast / grilled / tandoori Chicken
Baked fish with potatoes
Veg sandwich / grilled veg burger (paneer/ potato)
A glass of milk before going to sleeping
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