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    Diet Plan For Healthy Weight Gain-Night Shift: Meal Time Food Option With Quantity

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    rushi panchal
    The document provides a detailed diet plan and general guidelines for a 23-year-old male named Rushi who is underweight and wants to gain healthy weight. The plan includes 5-6 meals per day with specific food options and quantities at each meal, totaling around 1800-1900 calories per day. General guidelines advise walking after lunch, choosing healthy snacks, staying hydrated, practicing breathing exercises, and including high calorie foods 3-4 times per week to support weight gain.

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    Diet Plan For Healthy Weight Gain-Night Shift: Meal Time Food Option With Quantity

    Uploaded by

    rushi panchal
    90 views2 pages
    The document provides a detailed diet plan and general guidelines for a 23-year-old male named Rushi who is underweight and wants to gain healthy weight. The plan includes 5-6 meals per day with specific food options and quantities at each meal, totaling around 1800-1900 calories per day. General guidelines advise walking after lunch, choosing healthy snacks, staying hydrated, practicing breathing exercises, and including high calorie foods 3-4 times per week to support weight gain.

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    Mfine prescription for diet and nutrition for weight gain and helath

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    5de77b6e963f

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    The document provides a detailed diet plan and general guidelines for a 23-year-old male named Rushi who is underweight and wants to gain healthy weight. The plan includes 5-6 meals per day with specific food options and quantities at each meal, totaling around 1800-1900 calories per day. General guidelines advise walking after lunch, choosing healthy snacks, staying hydrated, practicing breathing exercises, and including high calorie foods 3-4 times per week to support weight gain.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    90 views2 pages

    Diet Plan For Healthy Weight Gain-Night Shift: Meal Time Food Option With Quantity

    Uploaded by

    rushi panchal
    The document provides a detailed diet plan and general guidelines for a 23-year-old male named Rushi who is underweight and wants to gain healthy weight. The plan includes 5-6 meals per day with specific food options and quantities at each meal, totaling around 1800-1900 calories per day. General guidelines advise walking after lunch, choosing healthy snacks, staying hydrated, practicing breathing exercises, and including high calorie foods 3-4 times per week to support weight gain.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Mfine Healthcare

    Salarpuria Sattva Supreme,


    Marathahall, Sarjapur Outer Ring Road,
    Bengaluru, Karnataka - 560037

    ______________________________________________________________________________________________________

    Name- Rushi Age- 23y Gender-Male Ideal Body Weight- 60-75kg Type- Eggetarian, High Protein-Low carb
    diet for PG Approx. calories-1800-1900kcal/day, 75-80g Protein
    BMI-UNDERWEIGHT

    DIET PLAN for HEALTHY WEIGHT GAIN- NIGHT SHIFT


    MEAL TIME FOOD OPTION with QUANTITY

    ON WAKING 12.30pm 1 glass water+1 teaspoon saunf seeds(chew seeds and drink warm water in
    the morning on an empty stomach-appetite booster and helps digestion)

    BREAKFAST 1pm 2 plain toast+peanut butter or cheese OR 1 cup upma/ poha with vegetables
    OR 1 cup oats porridge with dry fruits
    +2 boiled eggs (1 whole+1 only white)
    +1 glass milk+1 spoon B PROTIN powder+5 soaked almonds +5 walnuts+1
    teaspoon flax seeds

    LUNCH 2.30pm 2 phulka+1 cup rice/ 1 cup Veg or egg Noodles/ 2 Aloo or cheese Paratha
    + 1 cup dal and 1 cup curd
    + 1 cup paneer/ boiled kala chana/ rajma/soya chunks
    + 1 cup raw vegetable salad(cucumber, tomato, carrots, radish, sprouts)
    + 1 teaspoon ghee(add to dal or roti)

    PREWORKOUT 3.30pm 1 glass milk+1 banana+ 2 spoons peanut butter(make smoothie)

    POST WORKOUT 5pm Roasted dry nuts+ ​3 whole eggs​/ Boiled sweet potato+ 3 whole eggs
    +1 cup light green tea/ coconut water

    SNACK 7pm 1 cup bhel puri / Dahi chaat/ Boiled peanuts+lemon and veggies/ 1 Masala
    Omelette/ 1 toast+ peanut butter/1 Bread jam sandwich+ 2 Khajoor
    +1 Glass Lassi/ buttermilk

    DINNER 9.30pm 2 phulka+ Rice (veg thali)


    +1 cup mix sprouts -raw cucumber, carrot, radish, tomato,sprouts
    + 1 cup curd
    + ½ teaspoon ghee(add to dal or roti)

    12am 1 glass milk+ 1 spoon B PROTIN POWDER (carry to office)


    +1 cup fruit of your choice(Apple, Banana, Pomegranate, Papaya,
    Pear,Orange,Mosambi, Guava)
    BEDTIME 3am 1 glass warm Jeera water( aids digestion)

    Dt. Sana Khalid 


    M. Sc. Nutrition and Dietetics
    Mfine Healthcare
    Salarpuria Sattva Supreme,
    Marathahall, Sarjapur Outer Ring Road,
    Bengaluru, Karnataka - 560037

    ______________________________________________________________________________________________________
    NOTE:​ ​1 cup = 1 glass = 250 ml
    ½ cup = 1 katori = 125 g
    1 tablespoon = 15 g;
    1 teaspoon = 5 g

    GENERAL GUIDELINES:

    1. Make sure you are walking for 10 minutes ​AFTER LUNCH MEAL​. Take out 10 minutes daily to exercise at
    home-skipping or jogging.
    2. HEALTHY SNACKS-​Boiled peanuts+lemon, Sprouts+lemon, Bhel puri, Roasted makhana+dry fruits and seeds, Plain
    crackers, Sugarfree marie biscuits, 1 cup plain yogurt/curd with any chopped fruit, raw vegetables
    3. IF HUNGRY IN BETWEEN MEALS​- Drink salted buttermilk, Lemon juice, Jeera water,Clear vegetable soups, Slim milk
    without sugar
    4. Remember to eat snacks ​ONLY IF REALLY HUNGRY
    5. AVOID u​sing artificial sweeteners, they can be harmful with prolonged use.
    6. PRACTICE​ simple breathing exercises for just 10 minutes daily ​POST WORKOUT.
    7. FRUITS/VEGETABLES TO AVOID-​ Custard apple, Chickoo, Potato
    8. Use ​DESI GHEE​ with meals to add healthy fats and feeling of fullness.
    9. CARRY FROM HOME​- Cut fruits, Raw vegetables, Dry fruits, Boiled sprouts
    10. If eating out, always have a ​home-made snack​ first and then go out.
    11. JEERA WATER-​ 1 teaspoon jeera seeds, 1 glass water, boil for few minutes and consume it luke warm. DO NOT add
    sugar. You can add a pinch of salt or lemon.
    12. Include high protein-calorie foods like wheat halwa, wheat laddu, besan laddu, dry fruit laddu or barfi or kheer at least 3-4
    times per week.
    13. AVOID SMOKING AND ALCOHOL CONSUMPTION AND GRADUALLY QUIT.

    Dt. Sana Khalid 


    M. Sc. Nutrition and Dietetics

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