Are you finding it difficult to gain weight? Just like weight loss, gaining weight can be a challenging task. While increasing caloric and protein intake is the primary goal, it’s also critical to maintain a healthy, balanced diet by avoiding overindulging in items that may be high in calories but low in nutrients.
Thus, we’ve compiled the perfect diet plan to increase weight to help you increase your consumption of calories and protein from nutritious, energy-giving foods. This will help you enjoy your meals while you work toward your weight gain objectives.
Day 1
Here’s what you can have for day 1 of your diet plan to increase weight.
Breakfast: Two tablespoons of peanut butter and toasted wholegrain bread. To taste, drizzle with honey. Serve with one serving of fruit (such as a medium pear or orange) and one hot chocolate made with milk.
Lunch: Cooked chicken, pasta, one cup of leafy green vegetables (such as spinach and rocket), tomato, avocado, crumbled feta cheese, and a dressing made with vinegar and olive oil make up the chicken and pasta salad.
Dinner: Trimmed lamb chops are shallow-fried in olive oil. Serve with two cups of cooked vegetables and a sweet potato mash made with milk and olive oil.
Day 2
Here’s what you can have for day 2 of your diet plan to increase weight.
Breakfast: 1.5 cups full-cream milk, 2 tablespoons chia seeds, rolled oats, and one serving of fruit, such as a medium banana.
Lunch: Two boiled and mashed eggs, two cheese slices, avocado, one cup of salad vegetables (such as lettuce, cucumber, carrot, and capsicum), rolled up in tortilla bread/ roti to create two wraps, and one cup of fruit juice make up the egg, cheese, and salad wrap.
Dinner: Two cups of cooked vegetables, wholemeal cous cous, and an oven-baked salmon fillet dusted with sesame oil and sesame seeds. Serve with hummus.
Day 3
Here’s what you can have for day 3 of your diet plan to increase weight.
Breakfast: Serve one serving of the sweet potato Spanish omelet with paratha and chai or hot chocolate made with full-cream milk.
Lunch: 1 cup chopped vegetables (such as carrot, pumpkin, celery, and onion), barley, and vegetable stock. Garnish with a dollop of natural yogurt.
Dinner: 1 cup of salad (such as baby spinach, carrots, and cucumber) with an olive oil-based dressing; lean mince with tomato, tomato puree, herbs, and garlic served on spaghetti and sprinkled with cheese.
Day 4
Here’s what you can have for day 4 of your diet plan to increase weight.
Breakfast: Wholegrain flaky cereal, full cream milk, two tablespoons of linseeds, and one serving of fruit (such as six dried apricot halves or four small plums) make up a wholegrain cereal with milk and fruit.
Lunch: Sliced lean chicken, noodles, and one cup of vegetables (such as beans, capsicum, spinach, and carrots) cooked in sesame oil and sweet soy sauce dressing make up this stir-fried dish. Add sesame seeds on top for additional taste.
Dinner: Trimmed lamb chops are shallow-fried in olive oil. Serve with two cups of cooked vegetables and a sweet potato mash made with milk and olive oil.
Day 5
Here’s what you can have for day 5 of your diet plan to increase weight.
Breakfast: One serving of poached eggs with sautéed avocado and field mushrooms should be accompanied by chai or hot chocolate made with full-cream milk.
Lunch: Shallow-fry fish fillets in canola oil after dipping them in flour, egg, and breadcrumbs. Serve with two cups of mixed salad vegetables dressed with olive oil, lemon wedges, and homemade chunky chips made from thick potatoes. + 1 fruit serving.
Dinner: Make mango chicken with 1.5 cups of baked vegetables (such as carrots, onions, and beans) in olive oil, corn on the cob, and grilled chicken thighs with mango salsa.
Day 6
Here’s what you can have for day 6 of your diet plan to increase weight.
Breakfast: Fruit toast slices covered with jam or butter to taste. Serve with a smoothie made with one cup of full-cream milk, one cup of berries, and two tablespoons of linseed, sunflower, or almond meal.
Lunch: Cooked quinoa, olive oil/vinegar dressing, two cups of salad vegetables (such as leafy greens, tomato, cucumber, carrot, and capsicum), and tuna in oil combined with three bean mixes.
Dinner: 1 cup of salad (such as baby spinach, carrots, and cucumber) with an olive oil-based dressing; lean mince with tomato, tomato puree, herbs, and garlic served on spaghetti and sprinkled with cheese.
Day 7
Here’s what you can have for day 7 of your diet plan to increase weight.
Breakfast: One serving of poached eggs with sautéed avocado and field mushrooms should be accompanied by chai or hot chocolate made with full-cream milk.
Lunch: 1 cup of vegetables (such as broccoli, carrots, and bean sprouts) simmered in vegetable stock with thinly sliced beef and fresh flat rice noodles. Add chopped green onion on top. + One fruit serving (such as a medium apple or banana).
Dinner: 1.5 cups roasted veggies, chicken roast, baked potatoes, and olive oil (for cooking).