Weight Gain Diet Plan

The weight gain diet plan aims to help individuals gain weight healthily, targeting 2800-3200 kcal/day with a focus on muscle growth. The meal plan includes specific foods for each meal, emphasizing protein, healthy fats, and carbohydrates. Additional tips include staying hydrated, eating frequently, prioritizing strength training, and ensuring adequate sleep for recovery.

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Weight Gain Diet Plan

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joampbnjk

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Download as PDF, TXT or read online on Scribd

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Weight Gain Diet Plan

This diet plan is designed to help you gain weight in a healthy way, focusing on muscle growth while
minimizing fat gain.

Daily Calorie Target:

- Target Calories: 2800-3200 kcal/day
- Protein: 140-160g
- Carbs: 300-350g
- Fats: 80-100g

Meal Plan

Morning (Pre-Workout)
- 1 banana + 5-6 soaked almonds + 1 tbsp peanut butter

Breakfast
- 4 egg whites + 2 whole eggs OR 150g paneer
- 2-3 whole wheat roti OR 1 bowl oats with nuts
- 1 glass full-fat milk

Mid-Morning Snack
- 1 fruit (banana/mango/dates)
- Handful of mixed nuts (almonds, walnuts, cashews)

Lunch
- 150-200g chicken/fish OR 150g paneer/tofu
- 1.5 cups cooked brown rice/quinoa OR 3 whole wheat rotis
- 1 cup mixed vegetable sabzi (with ghee/olive oil)
- 1 bowl curd (full-fat)

Evening Snack
- Protein shake (whey with milk) OR 1 boiled egg with peanut butter toast

Dinner
- 150-200g grilled chicken/tofu/paneer
- 1 bowl boiled vegetables/salad
- 1 bowl dal with 2 rotis OR brown rice

Post-Dinner (Optional)
- 1 cup warm milk with almonds and honey

Additional Tips:
- Drink 3-4 liters of water daily
- Eat every 2-3 hours to maintain a calorie surplus
- Consume high-calorie foods like nuts, peanut butter, and dairy
- Prioritize strength training to build muscle instead of fat
- Sleep 7-9 hours daily for muscle recovery and growth

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Weight Gain Diet Plan

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Weight Gain Diet Plan

Daily Calorie Target:

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