Heavy Duty Diet Plan for Weight

Gain
Vegetarian Diet Plan for Healthy Weight Gain:
Nutrition:

Breakfast:

Oatmeal (50g) with Peanut/almond butter (15g) and banana slices (1 medium)

Greek yogurt/Curd (200g) with honey (15g)

Almonds (20g)

Lunch:

Chickpea curry (150g) with quinoa (150g cooked)

Mixed vegetable salad with olive oil dressing

Pre-Workout:

Banana smoothie with whole milk (200ml) and a scoop of protein powder (30g)

Post-Workout:

Lentil soup (200g)

Sweet potato mash (150g)

Mixed vegetables (100g)

Dinner:

Paneer (cottage cheese) and spinach curry (150g)

Brown rice (150g cooked)

Snack:

Dark chocolate (30g)

Fruit salad (1 cup)

Sample Diet Plans for Weight Gain 1

Breakfast:

Scrambled eggs (3 eggs) with whole-grain toast (2 slices)

Almonds (20g)

Lunch:

Grilled chicken breast (150g)

Quinoa salad with vegetables (150g)

Pre-Workout:

Banana smoothie with whole milk (200ml) and a scoop of protein powder (30g)

Post-Workout:

Lentil soup (200g) or chicken and vegetable stir-fry (150g)

Sweet potato mash (150g)

Mixed vegetables (100g)

Dinner:

Baked fish with lemon and herbs (150g)

Brown rice (150g cooked)

Snack:

Greek yogurt/Curd (150g) with berries (1/2 cup)

Protein bar

Eggetarian Diet Plan for Healthy Weight Gain:

Sample Diet Plans for Weight Gain 2

Vegetable omelette (3 eggs) with whole-grain toast (2 slices)

Almonds (20g)

Lunch:

Scrambled eggs (3 eggs) with spinach (100g)

Quinoa salad with vegetables (150g)

Pre-Workout:

Banana smoothie with whole milk (200ml) and a scoop of protein powder (30g)

Post-Workout:

Lentil soup (200g) or scrambled eggs with vegetables (150g)

Sweet potato mash (150g)

Mixed vegetables (100g)

Dinner:

Spinach and egg curry (150g)

Brown rice (150g cooked)

Snack:

Greek yogurt/Curd (150g) with honey (15g)

Protein-rich cookies

Simple Guide to Adjusting Portion Sizes for Your Diet Based on Weight and
Goals

Step 1: Find Your Daily Calorie Needs

We calculate how many calories you need in a day based on your weight in kg, age, height, and
activity level. Here’s a quick guide:

Sample Diet Plans for Weight Gain 3

Lightly Active (light exercise 1-3 times per week): Multiply by 30.

Moderately Active (moderate exercise 3-5 times per week): Multiply by 35.

Very Active (heavy exercise 6-7 times per week): Multiply by 40.

For example, if you weigh 70 kg and are moderately active:

70×35=2,450 calories per day

Step 2: Divide Your Calories Into Macronutrients

Now that you have your daily calorie needs, you need to split those calories into protein,
carbs, and fats.

Protein: Aim for 2 grams of protein per kg of body weight.

Fats: Aim for 1 gram of fat per kg of body weight.

Carbs: Use the remaining calories for carbs.

For a 70 kg person:

Protein : 2g × 70 kg = 140g protein per day

Fats: 1g × 70 kg = 70g fat per day

Carbs: The rest of your calories will come from carbs.

Step 3: Estimate Your Food Portions

To make it easy, here’s what common foods provide:

Sample Diet Plans for Weight Gain 4

1 cup of cooked rice (150g) = 40g carbs

1 spoon of olive oil (15g) = 15g fat

Now, for your 70 kg example:

140g protein = about 6 servings of chicken (600g)

70g fat = about 4.5 tablespoons of oil

Carbs: You’ll fill the rest of your calories with around 8-9 cups of cooked rice or other carb-rich
foods.

Step 4: Adjust Based on Your Goal

To lose weight: Eat a little less, maybe around 300-500 calories less per day.

To gain muscle: Eat a bit more, around 300-500 extra calories daily.

Sample Diet Plans for Weight Gain 5