7-Day Weight Gain Diet Plan
7-Day Weight Gain Diet Plan
Day 1
Empty Stomach: Lukewarm water with half a lime
Breakfast:
- 2 whole eggs + 2 egg whites
- 2 slices of brown bread
- 50 grams oats + 1 banana
- 1 scoop whey protein with milk
Mid Morning: Mixed nuts + any fruit
Lunch:
- 150 grams chicken breast
- Brown rice (50-60 grams)
- Steamed veggies
Evening Snack:
- Greek yogurt/smoothie
- Dry fruits (cashews)
- Weight gainer
- Apple
Dinner:
- Sweet potato/potato
- Beans + cauliflower + carrot + beetroot
7-Day Weight Gain Diet Plan
- Steamed chicken/fish (80 grams)
- 2 wheat chapatis
Before Bed: 200 ml milk with turmeric
7-Day Weight Gain Diet Plan
Day 2
Empty Stomach: Lukewarm water with half a lime
Breakfast:
- 2 whole eggs + 2 egg whites
- 2 slices of whole-grain toast
- 50 grams oats + 1 apple
- 1 scoop whey protein with water
Mid Morning: Mixed nuts + berries
Lunch:
- 150 grams turkey breast
- Quinoa (50-60 grams)
- Mixed green salad
Evening Snack:
- Greek yogurt
- Dry fruits (almonds)
- Weight gainer
- Orange
Dinner:
- Baked sweet potato
- Broccoli + spinach + peppers
7-Day Weight Gain Diet Plan
- Steamed salmon (80 grams)
- 2 wheat chapatis
Before Bed: 200 ml milk with turmeric
7-Day Weight Gain Diet Plan
Day 3
Empty Stomach: Lukewarm water with half a lime
Breakfast:
- 2 whole eggs + 2 egg whites
- 2 slices of rye bread
- 50 grams oats + 1 pear
- 1 scoop whey protein with milk
Mid Morning: Mixed nuts + grapes
Lunch:
- 150 grams beef steak
- Brown rice (50-60 grams)
- Steamed asparagus
Evening Snack:
- Smoothie
- Dry fruits (walnuts)
- Weight gainer
- Banana
Dinner:
- Roasted sweet potato
- Green beans + peas + zucchini
7-Day Weight Gain Diet Plan
- Steamed shrimp (80 grams)
- 2 wheat chapatis
Before Bed: 200 ml milk with turmeric
7-Day Weight Gain Diet Plan
Day 4
Empty Stomach: Lukewarm water with half a lime
Breakfast:
- 2 whole eggs + 2 egg whites
- 2 slices of sourdough bread
- 50 grams oats + 1 kiwi
- 1 scoop whey protein with milk
Mid Morning: Mixed nuts + cherries
Lunch:
- 150 grams pork tenderloin
- Brown rice (50-60 grams)
- Steamed mixed veggies
Evening Snack:
- Greek yogurt
- Dry fruits (pistachios)
- Weight gainer
- Pear
Dinner:
- Mashed sweet potato
- Brussels sprouts + carrots + tomatoes
7-Day Weight Gain Diet Plan
- Steamed cod (80 grams)
- 2 wheat chapatis
Before Bed: 200 ml milk with turmeric
7-Day Weight Gain Diet Plan
Day 5
Empty Stomach: Lukewarm water with half a lime
Breakfast:
- 2 whole eggs + 2 egg whites
- 2 slices of multigrain bread
- 50 grams oats + 1 orange
- 1 scoop whey protein with water
Mid Morning: Mixed nuts + pineapple
Lunch:
- 150 grams lamb chops
- Quinoa (50-60 grams)
- Steamed broccoli
Evening Snack:
- Smoothie
- Dry fruits (hazelnuts)
- Weight gainer
- Grapefruit
Dinner:
- Roasted sweet potato
- Cauliflower + spinach + bell peppers
7-Day Weight Gain Diet Plan
- Steamed tilapia (80 grams)
- 2 wheat chapatis
Before Bed: 200 ml milk with turmeric
7-Day Weight Gain Diet Plan
Day 6
Empty Stomach: Lukewarm water with half a lime
Breakfast:
- 2 whole eggs + 2 egg whites
- 2 slices of pumpernickel bread
- 50 grams oats + 1 peach
- 1 scoop whey protein with milk
Mid Morning: Mixed nuts + mango
Lunch:
- 150 grams chicken thighs
- Brown rice (50-60 grams)
- Steamed spinach
Evening Snack:
- Greek yogurt
- Dry fruits (pecans)
- Weight gainer
- Melon
Dinner:
- Boiled sweet potato
- Green beans + carrots + mushrooms
7-Day Weight Gain Diet Plan
- Steamed scallops (80 grams)
- 2 wheat chapatis
Before Bed: 200 ml milk with turmeric
7-Day Weight Gain Diet Plan
Day 7
Empty Stomach: Lukewarm water with half a lime
Breakfast:
- 2 whole eggs + 2 egg whites
- 2 slices of whole-wheat bread
- 50 grams oats + 1 apple
- 1 scoop whey protein with milk
Mid Morning: Mixed nuts + strawberries
Lunch:
- 150 grams duck breast
- Brown rice (50-60 grams)
- Steamed carrots
Evening Snack:
- Smoothie
- Dry fruits (macadamia nuts)
- Weight gainer
- Blueberries
Dinner:
- Roasted sweet potato
- Zucchini + peas + peppers
7-Day Weight Gain Diet Plan
- Steamed trout (80 grams)
- 2 wheat chapatis
Before Bed: 200 ml milk with turmeric
