Weight Gain Tips

Weight Gain Tips by Roshan Sharma
3 Important Tips for Weight Gain
1. Increase Caloric Intake:
- Ensure you're consuming more calories than you burn. Focus on nutrient-dense foods to meet
your calorie requirements without feeling overly full.
2. Strength Training:
- Engage in regular strength training exercises. This helps in building muscle mass, which
contributes to healthy weight gain. Focus on compound movements like squats, deadlifts, and
bench presses.
3. Frequent Meals:
- Eat smaller, more frequent meals throughout the day. This helps in consistently supplying your
body with the calories and nutrients it needs for muscle growth and energy.
High-Calorie Foods
Vegetarian:
- Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
- Dried fruits (dates, raisins, apricots)
- Whole grains (brown rice, whole wheat bread, oats)
- Avocado
- Full-fat dairy products (cheese, yogurt)

Non-Vegetarian:
- Chicken breast
- Salmon
- Eggs
- Fish
Importance of Sleep in Weight Gain
Adequate sleep is crucial for muscle recovery and growth. During deep sleep, the body releases
growth hormones that aid in muscle repair and growth. Aim for 7-9 hours of quality sleep each night
to support your weight gain goals.
What to Avoid During Weight Gain
- Processed Foods: Avoid junk food and sugary snacks. They may be high in calories but are low in
nutrients.
- Excessive Cardio: While cardio is important for overall health, too much can hinder your weight
gain efforts. Focus on strength training.
- Skipping Meals: Regular, balanced meals are essential for consistent calorie intake. Avoid skipping
meals as it can disrupt your calorie goals.
Medicines for Good Digestion
For good digestion, consider the following:
- Probiotics: These can help maintain a healthy gut flora. Options include probiotic supplements or
foods like yogurt (non-dairy options like coconut yogurt) and fermented foods.
- Digestive Enzymes: Supplements like papain (from papaya) and bromelain (from pineapple) can
aid in digestion.
- Peppermint Oil Capsules: These can help with IBS symptoms and improve digestion.
Always consult with a healthcare provider before starting any new medication or supplement to
ensure it's safe for you.
3000-Calorie Diet Plan for Weight Gain (Non-Vegetarian and Vegetarian)
Non-Vegetarian Plan
Breakfast (8:00 AM)
- 2 Parathas with butter/ghee (2 tsp)
- 1 cup Full-fat milk with a tablespoon of protein powder or 1 serving of fruit
- 1 Banana
- 10 Almonds
Mid-Morning Snack (10:30 AM)
- 1 Bowl of mixed fruit salad with a drizzle of honey
- 1 Glass of buttermilk
Lunch (1:00 PM)
- 2-3 Rotis or 1 cup rice
- 1 cup Dal or any lentil curry
- 1 cup Vegetable curry
- 1 cup Curd/Yogurt
- Salad (cucumber, tomato, carrot)

Evening Snack (4:00 PM)
- 1 Bowl of Poha or Upma or 2 Idlis with chutney
- 1 Cup Masala Chai with full-fat milk
- 1 Handful of roasted peanuts or chana
Dinner (7:30 PM)
- 1 cup Chicken or Paneer curry
- 1 cup Mixed vegetable curry
- 1 cup Curd/Yogurt
- Salad
Bedtime Snack (10:00 PM)
- 1 Glass of warm milk with a pinch of turmeric
- 2 Dates or 1 small piece of dark chocolate
Vegetarian Plan
Breakfast (8:00 AM)
- 2 Parathas with butter/ghee (2 tsp)
- 1 cup Full-fat milk with a tablespoon of protein powder or 1 serving of fruit
- 1 Banana
- 10 Almonds
Mid-Morning Snack (10:30 AM)
- 1 Bowl of mixed fruit salad with a drizzle of honey
- 1 Glass of buttermilk
Lunch (1:00 PM)
- 1 cup Dal or any lentil curry
- 1 cup Paneer curry
- 1 cup Vegetable curry
- 1 cup Curd/Yogurt
- Salad (cucumber, tomato, carrot)
Evening Snack (4:00 PM)
- 1 Bowl of Poha or Upma or 2 Idlis with chutney
- 1 Cup Masala Chai with full-fat milk
- 1 Handful of roasted peanuts or chana
Dinner (7:30 PM)
- 1 cup Chole (chickpea curry) or Rajma (kidney bean curry)
- 1 cup Mixed vegetable curry
- 1 cup Curd/Yogurt
- Salad
Bedtime Snack (10:00 PM)

- 1 Glass of warm milk with a pinch of turmeric
- 2 Dates or 1 small piece of dark chocolate
Pre-Workout Meal Options (30-60 minutes before workout)
- Banana and Peanut Butter: 1 banana with 1 tablespoon of peanut butter
- Oatmeal: 1 small bowl of oatmeal with honey and a few sliced almonds
- Whole Wheat Toast: 1 slice of whole wheat toast with avocado or hummus
- Fruit Smoothie: 1 cup of fruit smoothie made with bananas, berries, and a bit of yogurt
- Energy Bar: 1 homemade energy bar made with dates, nuts, and seeds
Post-Workout Meal Options (within 30 minutes after workout)
- Protein Shake: 1 glass of a protein shake made with full-fat milk or almond milk, a scoop of protein
powder, and a banana
- Greek Yogurt and Honey: 1 bowl of Greek yogurt with honey and mixed fruits (e.g., berries,
bananas, mango)
- Paneer Sandwich: 1 whole wheat sandwich with grilled paneer, vegetables, and a light spread of
hummus
- Chickpea Salad: 1 bowl of chickpea salad with chopped veggies, olive oil, lemon juice, and a
sprinkle of salt and pepper
- Cottage Cheese and Fruit: 1 bowl of cottage cheese with sliced fruit (e.g., pineapple, peaches,
berries)
Additional Tips
- Hydration: Drink plenty of water throughout the day.

- Exercise: Incorporate strength training exercises to help build muscle mass.
- Snacking: Include healthy, calorie-dense snacks like nuts, seeds, and dried fruits.

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Weight Gain Tips by Roshan Sharma

Weight Gain Tips by Roshan Sharma

3 Important Tips for Weight Gain

1. Increase Caloric Intake:

your calorie requirements without feeling overly full.

- Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)

- Dried fruits (dates, raisins, apricots)

- Whole grains (brown rice, whole wheat bread, oats)

- Full-fat dairy products (cheese, yogurt)

Importance of Sleep in Weight Gain

to support your weight gain goals.

What to Avoid During Weight Gain

gain efforts. Focus on strength training.

meals as it can disrupt your calorie goals.

Medicines for Good Digestion

For good digestion, consider the following:

ensure it's safe for you.

3000-Calorie Diet Plan for Weight Gain (Non-Vegetarian and Vegetarian)

Breakfast (8:00 AM)

- 2 Parathas with butter/ghee (2 tsp)

- 1 cup Full-fat milk with a tablespoon of protein powder or 1 serving of fruit

Mid-Morning Snack (10:30 AM)

- 1 Bowl of mixed fruit salad with a drizzle of honey

Lunch (1:00 PM)

- 2-3 Rotis or 1 cup rice

- 1 cup Dal or any lentil curry

- 1 cup Vegetable curry

- Salad (cucumber, tomato, carrot)

Evening Snack (4:00 PM)

- 1 Bowl of Poha or Upma or 2 Idlis with chutney

- 1 Cup Masala Chai with full-fat milk

- 1 Handful of roasted peanuts or chana

Dinner (7:30 PM)

- 2-3 Rotis or 1 cup rice

- 1 cup Chicken or Paneer curry

- 1 cup Mixed vegetable curry

Bedtime Snack (10:00 PM)

- 1 Glass of warm milk with a pinch of turmeric

- 2 Dates or 1 small piece of dark chocolate

Breakfast (8:00 AM)

- 2 Parathas with butter/ghee (2 tsp)

- 1 cup Full-fat milk with a tablespoon of protein powder or 1 serving of fruit

Mid-Morning Snack (10:30 AM)

- 1 Bowl of mixed fruit salad with a drizzle of honey

Lunch (1:00 PM)

- 2-3 Rotis or 1 cup rice

- 1 cup Dal or any lentil curry

- 1 cup Paneer curry

- 1 cup Vegetable curry

- Salad (cucumber, tomato, carrot)

Evening Snack (4:00 PM)

- 1 Bowl of Poha or Upma or 2 Idlis with chutney

- 1 Cup Masala Chai with full-fat milk

- 1 Handful of roasted peanuts or chana

Dinner (7:30 PM)

- 2-3 Rotis or 1 cup rice

- 1 cup Chole (chickpea curry) or Rajma (kidney bean curry)

- 1 cup Mixed vegetable curry

Bedtime Snack (10:00 PM)