NAME -Shourya

AGE -16 years old

WEIGHT-50 kg

HEIGHT-5 ft 8 in (173 cm),

BMI-16.8( Underweight)

Weight Gain Diet Plan (for Healthy Muscle & Mass)

1. Target Calories

 Maintenance calories ≈ 1,900–2,100 kcal/day

 For weight gain 2,500–2,800 kcal/day

 Spread across 5–6 meals a day

Day 1

Morning (Breakfast )

 2–3 boiled or scrambled eggs OR 1 big glass of milk with banana + peanut butter
smoothie

 3–4 slices of whole wheat bread or paratha with butter/ghee

 1 handful of soaked almonds (8–10) & walnuts (3–4)

Mid-Morning Snack

 1 banana or mango (seasonal, high-calorie fruit)

 1 glass milk or lassi

 2–3 digestive biscuits or handful of peanuts

Lunch

 2–3 chapatis or 1½ cups rice

 1 cup dal or rajma/chole

 1 cup curd/yogurt

 1 tsp ghee on chapati/rice for extra calories

Evening Snack

 Peanut butter sandwich OR boiled sweet potato

 1 glass milkshake (banana, dates, or chocolate)

 1 boiled egg or 50g paneer

Dinner

 Similar to lunch (2–3 chapatis / 1½ cups rice + dal + vegetable + curd)

 Include paneer, chicken, or fish 2–3 times a week

Before Bed

 1 glass warm milk with honey or turmeric

 3–4 soaked dates for extra energy

 Hydration: 2–3 L water daily

 Exercise: Do light strength training or bodyweight exercises (push-ups, squats, planks) to

Day 2

Breakfast (7–8 AM)

 2 boiled/scrambled eggs OR 50g paneer bhurji

 2 parathas with ghee OR 3 whole wheat bread with peanut butter

 1 glass banana + milk smoothie (add 1 tsp honey)

Mid-Morning Snack (10–11 AM)

 1 banana / mango / apple

 1 glass milk or lassi

 1 handful roasted peanuts

Lunch (1–2 PM)

 2 chapatis with ghee OR 1½ cups rice

 1 cup dal or chole/rajma

 1 cup sabzi (potato, paneer, or peas for extra calories)

 1 cup curd

Evening Snack (5 PM)

 Peanut butter sandwich OR boiled sweet potato

 1 boiled egg or 50g paneer

 1 glass milkshake (dates or chocolate)

Dinner (8 PM)

 2 chapatis OR 1 cup rice

 1 cup dal / chicken curry / fish curry

 1 cup sabzi

 Salad with olive oil drizzle

Before Bed (9:30–10 PM)

 1 glass warm milk with honey

 3–4 soaked dates

Breakfast (8:00 AM)

 Oatmeal with Almond Milk

 1 cup rolled oats

 1.5 cups unsweetened almond milk

 2 tablespoons peanut butter

 1 banana, sliced

 Greek Yogurt

 1 cup plain Greek yogurt

 Chia Seeds

 2 tablespoons chia seeds

Mid-Morning Snack (10:30 AM)

 Smoothie

 1 cup spinach

 1 cup frozen mixed berries

 1 scoop plant-based protein powder

 1 tablespoon flaxseeds

 1 cup unsweetened almond milk

Lunch (1:00 PM)

 Quinoa Salad

 1 cup cooked quinoa

 1/2 cup chickpeas

 1/2 avocado

 Mixed vegetables (1 cup, bell peppers, cucumbers, tomatoes)

 2 tablespoons olive oil and lemon dressing

 Hummus and Veggies

 1/2 cup hummus

 1 cup carrot and cucumber sticks

 Nuts

 1/4 cup mixed nuts

Dinner (7:00 PM)

 Stir-Fried Tofu and Vegetables

 200g firm tofu

 2 cups mixed vegetables (broccoli, bell peppers, carrots)

 1 tablespoon soy sauce

 1 cup brown rice

Evening Snack (9:00 PM)

 Cottage Cheese with Fruit

 1 cup cottage cheese

 1/2 cup pineapple chunks

Day 4

Breakfast (8:00 AM)

 Oatmeal Bowl:

 1 cup rolled oats (cooked with water or milk)

 2 tablespoons almond butter

 1 banana (sliced)

 1 tablespoon chia seeds


  Greek Yogurt:

 1 cup plain Greek yogurt (add honey or maple syrup for sweetness)

Mid-Morning Snack (10:30 AM)

 Smoothie:

 1 cup whole milk or almond milk

 1 scoop plant-based protein powder

 1 tablespoon peanut butter

 1 cup spinach

 ½ cup mixed berries (frozen or fresh)

Lunch (1:00 PM)

 Quinoa Salad:

 1 cup cooked quinoa

 ½ cup black beans

 ½ cup corn

 ½ avocado (sliced)

 1 cup mixed greens

 Dressing: 2 tablespoons olive oil and lemon juice

 Whole Grain Bread:

 2 slices with hummus spread

Afternoon Snack (4:00 PM)

 Trail Mix:

 ¼ cup mixed nuts (almonds, walnuts, cashews)

 ¼ cup dried fruit (raisins, apricots)

 Rice Cakes:

 2 rice cakes topped with almond butter

Dinner (7:00 PM)

 1 cup mixed vegetables (broccoli, bell peppers, carrots)

 1 block (200g) firm tofu (stir-fried)

 2 tablespoons soy sauce

 Served over 1 cup brown rice or whole grain noodles

 Side Salad:

 1 cup mixed greens with olive oil and vinegar dressing

Evening Snack (9:00 PM)

 Cottage Cheese:

 1 cup cottage cheese with sliced peaches or pineapple

 Dark Chocolate:

 1-2 squares (70% cocoa or higher)

Day 5

Morning (Breakfast )

 2–3 boiled or scrambled eggs OR 1 big glass of milk with banana + peanut butter
smoothie

 3–4 slices of whole wheat bread or paratha with butter/ghee

 1 handful of soaked almonds (8–10) & walnuts (3–4)

Mid-Morning Snack

 1 banana or mango (seasonal, high-calorie fruit)

 1 glass milk or lassi

 2–3 digestive biscuits or handful of peanuts

Lunch

 2–3 chapatis or 1½ cups rice

 1 cup dal or rajma/chole

 1 cup curd/yogurt

 1 tsp ghee on chapati/rice for extra calories

Evening Snack

 Peanut butter sandwich OR boiled sweet potato

 1 glass milkshake (banana, dates, or chocolate)

 1 boiled egg or 50g paneer

Dinner

 Similar to lunch (2–3 chapatis / 1½ cups rice + dal + vegetable + curd)

 Include paneer, chicken, or fish 2–3 times a week

Before Bed

 1 glass warm milk with honey or turmeric

 3–4 soaked dates for extra energy

Day 6

Breakfast (7–8 AM)

 2 boiled/scrambled eggs OR 50g paneer bhurji

 2 parathas with ghee OR 3 whole wheat bread with peanut butter

 1 glass banana + milk smoothie (add 1 tsp honey)

 8 soaked almonds + 3 walnuts

Mid-Morning Snack (10–11 AM)

 1 banana / mango / apple

 1 glass milk or lassi

 1 handful roasted peanuts

 2 chapatis with ghee OR 1½ cups rice

 1 cup dal or chole/rajma

 1 cup sabzi (potato, paneer, or peas for extra calories)

 1 cup curd

Evening Snack (5 PM)

 Peanut butter sandwich OR boiled sweet potato

 1 boiled egg or 50g paneer

 1 glass milkshake (dates or chocolate)

Dinner (8 PM)

 2 chapatis OR 1 cup rice

 1 cup dal / chicken curry / fish curry

 1 cup sabzi

 Salad with olive oil drizzle

Before Bed (9:30–10 PM)

 1 glass warm milk with honey

 3–4 soaked dates

Day 7

Breakfast (8:00 AM)

 Oatmeal with Almond Milk

 1 cup rolled oats

 1.5 cups unsweetened almond milk

 2 tablespoons peanut butter

 1 banana, sliced

 Greek Yogurt

 1 cup plain Greek yogurt

 2 tablespoons chia seeds

Mid-Morning Snack (10:30 AM)

 Smoothie

 1 cup spinach

 1 cup frozen mixed berries

 1 scoop plant-based protein powder

 1 tablespoon flaxseeds

 1 cup unsweetened almond milk

Lunch (1:00 PM)

 Quinoa Salad

 1 cup cooked quinoa

 1/2 cup chickpeas

 1/2 avocado

 Mixed vegetables (1 cup, bell peppers, cucumbers, tomatoes)

 2 tablespoons olive oil and lemon dressing

Afternoon Snack (4:00 PM)

 Hummus and Veggies

 1/2 cup hummus

 1 cup carrot and cucumber sticks

 Nuts

 1/4 cup mixed nuts

Dinner (7:00 PM)

 Stir-Fried Tofu and Vegetables

 2 cups mixed vegetables (broccoli, bell peppers, carrots)

 1 tablespoon soy sauce

 1 cup brown rice

Evening Snack (9:00 PM)

 Cottage Cheese with Fruit

 1 cup cottage cheese

 1/2 cup pineapple chunks

Tips

 Aim for at least 8-10 glasses of water throughout the day.

 Consider adding a protein shake post-workout if you have intense training sessions.

• Monitor portion sizes and adjust based on your hunger levels and weight gain progress.

 Include strength training in your exercise routine to maximize muscle gain.

 Ensure you are getting enough sleep to support recovery and growth.

 Incorporate strength training exercises to support muscle gain alongside this diet.