7-Day Weight Gain Meal Plan
Day 1
7:30 AM - Breakfast: Peanut butter toast + 2 boiled eggs + banana + milk
10:30 AM - Snack: Handful of almonds + dates + fruit juice
1:30 PM - Lunch: Rice + paneer butter masala + dal + ghee + salad
4:30 PM - Snack: Banana smoothie with full-fat milk
7:30 PM - Dinner: Chicken curry (or tofu) + roti + mixed veg
9:30 PM - Bedtime: Warm milk + 2 soaked figs
Day 2
7:30 AM - Breakfast: Oats with milk, honey, dry fruits + boiled egg
10:30 AM - Snack: Roasted peanuts + banana + buttermilk
1:30 PM - Lunch: Rajma chawal + curd + salad
4:30 PM - Snack: Cheese sandwich + orange juice
7:30 PM - Dinner: Grilled fish + quinoa + sauteed spinach
9:30 PM - Bedtime: Almond milk + handful of raisins
Day 3
7:30 AM - Breakfast: Poha with peanuts + curd + fruit
10:30 AM - Snack: Milkshake (mango/banana) + dates
1:30 PM - Lunch: Vegetable pulao + dal fry + ghee + salad
4:30 PM - Snack: Boiled eggs + sweet potato
7:30 PM - Dinner: Palak paneer + roti + rice
9:30 PM - Bedtime: Warm milk with turmeric
Day 4
7:30 AM - Breakfast: Upma with veggies + nuts + milk
10:30 AM - Snack: Trail mix (cashews, walnuts, raisins) + lassi
1:30 PM - Lunch: Chicken biryani + raita + salad
4:30 PM - Snack: Peanut butter smoothie
7:30 PM - Dinner: Chole + roti + jeera rice
9:30 PM - Bedtime: Curd + honey
7-Day Weight Gain Meal Plan
Day 5
7:30 AM - Breakfast: Paratha with ghee + curd + fruit
10:30 AM - Snack: Coconut water + handful of dry fruits
1:30 PM - Lunch: Rice + egg curry + dal
4:30 PM - Snack: Protein bar + banana
7:30 PM - Dinner: Tofu stir-fry + noodles
9:30 PM - Bedtime: Milk with dates
Day 6
7:30 AM - Breakfast: Idli + sambar + peanut chutney + milk
10:30 AM - Snack: Cheese cubes + apple + dry fruits
1:30 PM - Lunch: Dal makhani + rice + salad
4:30 PM - Snack: Boiled corn + smoothie
7:30 PM - Dinner: Fish curry + chapati + mixed vegetables
9:30 PM - Bedtime: Warm milk
Day 7
7:30 AM - Breakfast: Dosa + coconut chutney + ghee + milk
10:30 AM - Snack: Sweet lassi + soaked almonds
1:30 PM - Lunch: Paneer tikka + pulao + dal
4:30 PM - Snack: Banana + boiled eggs
7:30 PM - Dinner: Mixed veg curry + chapati + salad
9:30 PM - Bedtime: Cottage cheese + honey
