Weight Gain Diet Plan for men and women .
How to gain weight fast? How to gain weight for men and women? How to gain weight in 15 days? How to gain healthy weight?
Are these some of the questions that are on your mind?
The most important factor which governs our weight is nutrition. It is actually the best way to gain weight. No matter how much you exercise, until you eat a high calorie diet, you will not be able to gain weight.
So in this video, I am going to share with you meal by meal full day diet plan to gain healthy weight. All the food options discussed in this video, are very easily available in Indian markets.
Now, I understand that most of us do not like to eat the same food everyday so for each meal, I will give you plenty of options to choose from. You can use this diet plan for weekly purpose also.
This diet plan is for both men and women. Needless to mention the food for both men and women is same. It's only the quantity size that changes.
Breakfast : Breakfast is one of most important meal of the day. so i suggest you keep your breakfast ..Heavy and Balanced. Because are goal is gain weight. it should be High complex Carbohydrates.
1. Customized Oatmeal With 2 Boiled Eggs..if you're vegiterain then skip Eggs or use Whey protein.
2. Whole Wheat Daliya with 2 Boiled Eggs.
3. Whole Wheat Paranthas 2 with Egg Bhurji.
4vegetables upma along with a glass of milk.
Avoid Brown Bread
( simple carb are refined grain maida, white, rice , patato) which provide energy for very short time)
Snacks : it is easy to stay in calories surplus when eat every 3-4 hours.
1. Handful of roasted peanut.
2. Banana.
3. Berries.
4. Grape's.
5. whole wheat toast.
6. whole wheat Pita bread.
7. carrots.
Lunch : Try to keep your lunch high in complex carbohydrates and high protein.
1. whole wheat Rotis with protein rich curry. ( rich curry like Black kidney beans, chickpeas, paneer, soya paneer.)
Tips : Add a bowl of curd along to increase protein.
2. Brown Rice along with Protein rich curry.
3. The almost Perfect Recipes.
If you are non vegetarian then add egg white or chicken breast or fish to increase protein.
4. Moong Dal Dosa.
5Chickpeas Spinach Egg Bhurji.
Snacks : A glass of Mass Gainer Shake
Advice : Do not buy mass gainers which are available in the market as most of theirs calories come from simple sugar.
I am not talking about the mass gainer that you get in the market. i will never recommend you those because they are loaded so many bad calories.. I'm actually talking about a Home made mass gainer shake .
2. Banana Shake
3. Two bananas mixed in one bowl of curd
4. Oatmeal
5. whole wheat porridge
6. Boiled chana chaat
7. Egg white chaat/Egg white omelette
8. Banana peanut butter roti.
Dinner : When looking to gain weight , it is advisable to have a dinner high in complex carbohydrates and protein. so all the lunch options, already discussed, are very much valid for dinner also.
Add one serving of raw vegetables salad along..
carrots
cucumber
beetroot
cabbage
capsicum
Last meal of the day Before Bed Meal
1 glass of milk this is enough Because Casein protein is a slow digesting protein which makes it ideal for night.
If you can Add one Handful of unsalted roasted peanut or almond or cashews also.
How to gain weight fast? How to gain weight for men and women? How to gain weight in 15 days? How to gain healthy weight?
Are these some of the questions that are on your mind?
The most important factor which governs our weight is nutrition. It is actually the best way to gain weight. No matter how much you exercise, until you eat a high calorie diet, you will not be able to gain weight.
So in this video, I am going to share with you meal by meal full day diet plan to gain healthy weight. All the food options discussed in this video, are very easily available in Indian markets.
Now, I understand that most of us do not like to eat the same food everyday so for each meal, I will give you plenty of options to choose from. You can use this diet plan for weekly purpose also.
This diet plan is for both men and women. Needless to mention the food for both men and women is same. It's only the quantity size that changes.
Breakfast : Breakfast is one of most important meal of the day. so i suggest you keep your breakfast ..Heavy and Balanced. Because are goal is gain weight. it should be High complex Carbohydrates.
1. Customized Oatmeal With 2 Boiled Eggs..if you're vegiterain then skip Eggs or use Whey protein.
2. Whole Wheat Daliya with 2 Boiled Eggs.
3. Whole Wheat Paranthas 2 with Egg Bhurji.
4vegetables upma along with a glass of milk.
Avoid Brown Bread
( simple carb are refined grain maida, white, rice , patato) which provide energy for very short time)
Snacks : it is easy to stay in calories surplus when eat every 3-4 hours.
1. Handful of roasted peanut.
2. Banana.
3. Berries.
4. Grape's.
5. whole wheat toast.
6. whole wheat Pita bread.
7. carrots.
Lunch : Try to keep your lunch high in complex carbohydrates and high protein.
1. whole wheat Rotis with protein rich curry. ( rich curry like Black kidney beans, chickpeas, paneer, soya paneer.)
Tips : Add a bowl of curd along to increase protein.
2. Brown Rice along with Protein rich curry.
3. The almost Perfect Recipes.
If you are non vegetarian then add egg white or chicken breast or fish to increase protein.
4. Moong Dal Dosa.
5Chickpeas Spinach Egg Bhurji.
Snacks : A glass of Mass Gainer Shake
Advice : Do not buy mass gainers which are available in the market as most of theirs calories come from simple sugar.
I am not talking about the mass gainer that you get in the market. i will never recommend you those because they are loaded so many bad calories.. I'm actually talking about a Home made mass gainer shake .
2. Banana Shake
3. Two bananas mixed in one bowl of curd
4. Oatmeal
5. whole wheat porridge
6. Boiled chana chaat
7. Egg white chaat/Egg white omelette
8. Banana peanut butter roti.
Dinner : When looking to gain weight , it is advisable to have a dinner high in complex carbohydrates and protein. so all the lunch options, already discussed, are very much valid for dinner also.
Add one serving of raw vegetables salad along..
carrots
cucumber
beetroot
cabbage
capsicum
Last meal of the day Before Bed Meal
1 glass of milk this is enough Because Casein protein is a slow digesting protein which makes it ideal for night.
If you can Add one Handful of unsalted roasted peanut or almond or cashews also.
.jpeg)
0 Comments:
Post a Comment