How To Make A Diet Chart For Weight Gain

Weight gain is usually hard but once you’ve the right tools, it’s easy! At least that’s what I think. The first thing you need to do is make up a diet chart. A diet chart which can help you plan your meal properly. And by planning, this would help you consume nutritious food and gives you an idea about the number of calories required every day to gain weight.

If you enjoy your daily consumption of spam, this article is for you. Make a diet chart for weight gain with these guidelines. I am facing some health problems and that’s why my weight is going down. That’s my biggest problem in the moment. I have visited many doctors but they didn’t give me the right amount of attention that I asked them to do. I am more disappointed with the doctors rather than my actual situation. Therefore, I thought that it would be good to use this opportunity and ask some experts how I can gain weight again and do a little research as well on Weight Gain Management by reading some books on Diet Chart For Weight Gain. This article is all about How To Make A Diet Chart For Weight Gain and Can I Gain Weight In 7 Days.

How To Make A Diet Chart For Weight Gain

Losing weight may be an excellent goal for many people, but not everyone is looking to shed pounds. There can be a variety of reasons why you may want to gain weight! Perhaps you’re working on building muscle and would like your diet to support bulking up, or maybe you’re recovering from an illness that dropped your weight below your ideal.

Whatever your reason, we’ve got you covered in this 7-day weight-gain meal plan for adding pounds the healthy way. These breakfast, lunch, dinner and snack recipes focus on nutrient-dense, whole foods, like fiber-rich whole grains, lean protein (including plant-based protein options), healthy fats and plenty of fruits and veggies. With some simple meal-prep steps and recipes that do double duty and feed you more than once, we’ve streamlined the process of taking in the calories you need to gain weight, so it’s an easy endeavor.

How Many Calories Do You Need to Gain Weight?

This meal plan is set at 2,500 calories, with modifications for 2,000 and 3,000 calories. You’re probably familiar with 2,000 calories as a standard target for your daily eating. The FDA uses this round number for giving general advice about diet. For this reason, it’s also the number you’ll see on Nutrition Facts panels.

But 2,000 calories isn’t one-size-fits-all, especially when you’re trying to gain weight. Your current weight, height, age, gender and activity level all factor into the calories you need to put on pounds.

To find out your own caloric needs for weight gain, you’ll first need to get an idea of your resting metabolic rate (RMR). This is the amount of calories your body needs to support a sedentary lifestyle, not including exercise. Once you’ve established your RMR, you can factor in your activity level for a more accurate calculation of your needs.

Step 1: Calculate your resting metabolic rate

One simple way to calculate your resting metabolic rate is to multiply your current weight by 12.

For example:

If you weigh 150 pounds: 150 x 12 = 1,800 calories/day

Theoretically, this is how many calories you burn throughout the day, not including if you exercise. You would maintain your current weight if you stuck with this many calories per day.

Step 2: Factor in your activity level

Depending on how much you exercise, you’ll want to take your resting metabolic rate and multiply it by the following numbers to get a more accurate estimate of how many calories you burn on a daily basis.

For example:

1,800 calories/day x 1.2 (moderately active) = 2,160 calories/day

This is how many calories you need to eat to maintain your current weight if your activity level stays the same.

Step 3: Add more calories for weight gain

If you’re in the bulking phase of bodybuilding (which is when you’re trying to gain muscle) or if your doctor has advised you follow a weight-gain diet, you can aim to take in 5 to 10% more calories.

For example:

For 5% more calories: 2,160 calories/day x 1.05 = 2,268 calories/day

For 10% more calories: 2,160 calories/day x 1.1 = 2,376 calories/day

Healthy Foods to Eat More of to Gain Weight

When it comes to gaining weight and building muscle, macronutrients matter. But it’s a myth that you have to go all-in on high-protein foods in order to gain muscle. While protein is vital for repairing the micro-tears that weight lifting and other exercises create in your muscles, carbohydrates and fats continue to serve important functions in your body as you bulk up—so don’t neglect them! Here are some foods to focus on for a balance of healthy fats, complex carbohydrates and plenty of protein.

Healthy Weight-Gain Meal Plan: 2,500 Calories

Here’s what a healthy weight-gain meal plan looks like at 2,500 calories. If you’re looking for a different calorie level, see the notes at the bottom of each day to see how to bump the calories down to 2,000 calories, or up even more to 3,000 calories.

How to Meal-Prep for Your Week of Meals

Day 1

Sheet-Pan Maple-Mustard Pork Chops & Carrots

Breakfast (704 calories)

A.M. Snack (246 calories)

Lunch (649 calories)

P.M. Snack (200 calories)

Dinner (716 calories)

Daily Totals: 2,514 calories, 104 g protein, 340 g carbohydrates, 45 g fiber, 88 g fat, 2,563 mg sodium

To make it 2,000 calories: Omit the peanut butter from the P.M. snack and omit the rice from dinner.

To make it 3,000 calories: Add an extra Almond-Honey Power Bar to the A.M. snack, add an extra 2 Tbsp. peanut butter to the P.M. snack, and add an extra ½ cup brown rice to dinner.

Day 2

Philly Cheese Steak Sloppy Joes

Breakfast (430 calories)

A.M. Snack (192 calories)

Lunch (648 calories)

P.M. Snack (265 calories)

Dinner (951 calories)

Daily Totals: 2,486 calories, 120 g protein, 298 g carbohydrates, 64 g fiber, 98 g fat, 2,470 mg sodium

To make it 2,000 calories: Omit the hard-boiled egg at breakfast, omit the hummus at the A.M. snack, omit the toast and butter at lunch, and omit the banana and almonds in the P.M. snack.

To make it 3,000 calories: Add another hard-boiled egg at breakfast, add 6 whole-wheat crackers and another tablespoon hummus at A.M. snack, and add dinner dessert of 8 oz. 2% plain Greek yogurt with 1 Tbsp. honey & 1 cup strawberries.

Day 3

4473420.jpg

Breakfast (646 calories)

A.M. Snack (267 calories)

Lunch (648 calories)

P.M. Snack (234 calories)

Dinner (709 calories)

Daily Totals: 2,505 calories, 116 g protein, 315 g carbohydrates, 48 g fiber, 94 g fat, 2,052 mg sodium

To make it 2,000 calories: Reduce granola to 1 serving and reduce milk to ½ cup at breakfast, and omit hard-boiled egg and Swiss cheese at A.M. snack.

To make it 3,000 calories: Increase gnocchi to 2 servings at lunch and add 1 graham cracker at P.M. snack.

Day 4

meal containers with healthy meals

Breakfast (646 calories)

A.M. Snack (218 calories)

Lunch (648 calories)

P.M. Snack (335 calories)

Dinner (651 calories)

Daily Totals: 2,499 calories, 81 g protein, 330 g carbohydrates, 53 g fiber, 101 g fat, 2,471 mg sodium

To make it 2,000 calories: Reduce granola to 1 serving and milk to ½ cup at breakfast, omit the buttered toast at lunch and reduce the P.M. snack to 3 graham crackers.

To make it 3,000 calories: Add 2 additional graham crackers and 2 Tbsp. peanut butter to PM snack, add a second slice of whole-wheat toast with 1 tsp. butter at lunch and add a second serving of beans at dinner.

Day 5

Green Goddess Salad with Chicken

Breakfast (507 calories)

A.M. Snack (492 calories)

Lunch (648 calories)

P.M. Snack (165 calories)

Dinner (697 calories)

Daily Totals: 2,509 calories, 157 g protein, 295 g carbohydrates, 60 g fiber, 86 g fat, 1,579 mg sodium

Meal-Prep Tip: Make the Creamy Avocado and White Bean Wraps tonight so they’re all ready to go for lunch on Days 6 and 7.

To make it 2,000 calories: Omit eggs at breakfast and omit 1 Almond-Honey Power Bar at the A.M. snack.

To make it 3,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to the P.M. snack and add a dinner dessert of 1 square of dark chocolate.

Day 6

Easy Smoothie Bowl

Breakfast (569 calories)

A.M. Snack (214 calories)

Lunch (738 calories)

P.M. Snack (241 calories)

Dinner (722 calories)

Daily Totals: 2,484 calories, 125 g protein, 311 g carbohydrates, 64 g fiber, 91 g fat, 2,281 mg sodium

Meal-Prep Tip: Refrigerate the last 2 Creamy Avocado and White Bean Wraps to have for lunch on Day 7.

To make it 2,000 calories: Omit the hard-boiled eggs at breakfast and reduce to 1 wrap at lunch.

To make it 3,000 calories: Add 2 Tbsp. peanut butter to the P.M. snack and add 1½ cups Easy Brown Rice at dinner.

Day 7

Creamed Spinach-Stuffed Salmon

Breakfast (644 calories)

A.M. Snack (230 calories)

Lunch (692 calories)

P.M. Snack (246 calories)

Dinner (665 calories)

Daily Totals: 2,478 calories, 117 g protein, 302 g carbohydrates, 54 g fiber, 100 g fat, 2,548 mg sodium

To make it 2,000 calories: Reduce to 1 wrap at lunch and omit rice at dinner.

To make it 3,000 calories: Add a small pear and another Almond-Honey Power Bar at the P.M. snack and add an extra cup of rice at dinner.

Reasons for Being Underweight:

Reasons for Being Underweight

Tips to Gain Weight in a Healthy Way:

1. High-Calorie Food 

Healthy High-Calorie Food

To gain weight healthily, eat foods like banana, avocados, full-fat milk., that are high in calories and full of nutrients.

A calorie-rich diet is necessary to gain the right amount of weight according to your body type. Therefore, besides high-calorie food, one needs to know the right high-calorie food to be consumed.

Some nutritious high-calorie food that you may include in your diet are homemade granola bars, Tofu, Avocados, Chickpeas, etc. 

2. Consume Healthy Carbs

Consume Healthy Carbs

A popular misconception is that carbs make you overweight. The truth is weight gain depends on the number of calories you intake. So, you can add healthy carbs like bananas, potatoes, sweet potatoes, red or brown rice, whole grains, and fruits will help you gain weight healthily and safely.

Try to include good quality carbs in all your meals in some form or the other. A balanced meal is essential to receive nutrients that the body needs to function properly. 

3. Protein Rich Food 

Protein Rich Food

Proteins are what make up our muscles. The absence of the recommended protein intake can make your efforts to gain weight futile.

Lack of protein in your diet can turn calories directly into fat and interfere in maintaining a healthy weight. Take at least 1.5-2 grams of protein per kg of your body weight to gain weight and build lean muscle mass.

Chicken breast, turkey, nuts, legumes, beans, fish, eggs, milk are excellent sources of lean proteins.

4. Reduce Stress

Reduce stress

Stress causes a loss of appetite, and in some, it increases their appetite. In both cases, stress is extremely harmful to your mental and physical health.

Avoid stress as much as you can. Meditate, breathe deep, listen to music, relax, take hot shower baths and be active to reduce stress.

5. Strength Training 

Your aim should be to gain lean muscle mass and not fat mass. Therefore, it is crucial to work out and do strength training at least 2-4 times a week.

The right set of exercises can keep your body toned and defined. Pushups, lunges and squats are some of the exercises that you can include in your workout. 

6. Get Good Sleep 

Get Good Sleep

A good night’s sleep can do wonders for your health. A good quality sleep of approximately 8 hours helps to strengthen muscle mass and keeps your body fit. Lack of sleep is a contributing factor to hormonal imbalance.

It can cause fatigue and exhaustion resulting in an inability to perform any physical activity for a healthy lifestyle. 

Continental Diet Plan for Weight Gain

A sample diet plan if you are looking at other options. Just try to include calorie and protein-rich food in all your meals. 

Weight Gain Foods to Include in Your Diet Plan

Foods to Avoid:

A typical diet plan for weight gain recommends at least three big meals in a day with large portions. However, if you do not like eating at once, you can divide your diet plan for weight gain into five to six smaller meals.  

There is no restriction in diet plans for weight gain. However, according to nutritionists, it is better to include healthy whole foods over processed and sugary foods in your weight gain diet.

Apart from a good diet plan for weight gain, other factors like exercise, sleep, active lifestyle., also play a significant role in shaping your body. Therefore, choose a diet plan that suits your body and fits your lifestyle. Remember, gaining or losing weight is a journey and requires constant motivation. So keep yourself motivated, eat healthily, exercise regularly, and live stress-free.

Can I Gain Weight In 7 Days

Muscle building and weight gain are not straightforward. Just like weight loss diet programmes, there are also weight gain diet plans. A weight gain diet should include enough calories and high-quality protein. Choosing the right weight-gain diet is critical. A good weight-growth diet offers critical nutrients and helps you increase muscle mass.

Any diet plan for weight gain has its primary goal to feed you with more calories than you expend in a day. A weight gain diet chart includes an increase in all macronutrients: carbs, proteins, healthy fats, and calories. So pick your diet carefully, bearing in mind its nutritious worth.

This article discusses all parts of a proper eating plan for weight growth.

What Is Healthy Eating?

Eating a variety of foods together in adequate portions will provide you with complex carbohydrates, fibre, protein, and a bit of fat, which, when combined, fill you up for hours and provide tons of nutrients and health benefits.

What Exactly Is a Healthy Weight Range?

BMI is a basic, affordable, and straightforward method of calculating body fat. BMI is computed by dividing an individual’s weight in pounds by his or her height in inches squared and multiplying by a conversion factor of 703 based on height and weight. The following is how the result is interpreted:

‍What Does Being Underweight Mean?

​​Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.
What many people don’t realise is that gaining weight can be just as challenging as losing weight. While the main focus is to increase energy and protein intake, it is also important to maintain a healthy balanced diet without eating too many foods that might have high amounts of calories but little in the way of good nutrition. 

How To Include Food To Gain Weight?

If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat. The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.

‍Do You Have To Count Calories?

You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating. To find out your own caloric needs for weight gain, you’ll first need to get an idea of your resting metabolic rate (RMR). This is the number of calories your body needs to support a sedentary lifestyle, not including exercise. Once you’ve established your RMR, you can factor in your activity level for a more accurate calculation of your needs.

Are Eggs Good For Weight Gain?

Eggs are, overall, one of the best health foods that encourage muscle development, as they are packed with high-quality proteins and healthy fats.

10 Healthy Foods to Gain Weight Fast

Gaining weight or adding muscle can be as difficult for some people as losing weight is for others. However, simply adding certain foods to your diet can help you gain weight healthily and effectively. 

Eating breakfast is important, but what you eat for your meals matters too. Everyone’s individual caloric needs are different, so talk to a dietitian to determine what’s right for your body, activity level, and goals. Here are ten healthy food options for weight gain. Have a look! Here is the list of 10 best foods for healthy weight gain or muscle gain.

1. Milk

Unlike popular opinion, milk is not the worst. In fact, studies have shown that people tend to gain muscle mass when they drink milk in combination with weight training. It’s beneficial for muscle growth as it contains the perfect balance of nutrition to support muscle growth and replenish depleted glycogen stores after intense exercise.‍

2. Rice

If you’re looking to gain weight, rice is probably your best friend. Convenient and a low-cost carb, it can obtain a high amount of carbs and calories from a single serving. Have it with your favourite dal or mix it with mangoes for a sticky rice dish. You can also stir it up with finely chopped veggies like carrots, onions and cabbage to get your take on the dish of fried rice. 

3. Peanut Butter

All nuts and nut butter are the perfect choices to gain weight. Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. You can add nut butter to a variety of snacks or dishes, such as smoothies, yoghurts, and crackers, to turn them into a high-calorie snack in no time.

4. Red Meat

Meats that are red when raw are defined as red meats. This includes lamb, beef, pork and some others. Pick your choice according to what’s available easily and go from there. Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.

5. Dried Fruits

Dried fruits are rich in nutrients and calories. You can get many different types of dried fruit, and they all have naturally high sugar content. This makes them great for gaining weight, especially since they’re convenient to eat and taste great. From dates and raisins to almonds and walnuts, the choices in the market are endless.

6. Avocados

Yes, you heard it right! Avocados are not just about Instagram shots but are a great choice for you to gain weight.  Full of healthy fats and nutrients, avocados are also high in vitamins, minerals, and various beneficial plant compounds. One of the most popular and easiest ways of enjoying avocado is on avocado toast. Just mash up some avocado and spread it on your toast. Squeeze a bit of lemon and there you have it!

7. Dark Chocolate

Keeping even the dementors away, dark chocolate helps reduce the risk of heart disease, some cancers, inflammation, stress, and type 2 diabetes while keeping your spirits up. Garnish your morning cereal with it, put a few curls on top of a fruit plate, or make some steaming-hot drinking (or sipping) chocolate as the Parisians do.

8. Full Fat Yogurt

Full-fat Greek yoghurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs, and fat. It’s great on its own or as an ingredient that works in many dishes. Want to make it a little more healthy? Add in some flax seeds and your favourite sweet fruits. Seasonal ones are the best!

9. Pasta

With so many ways of cooking and serving it, here’s your chance to get creative. Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain. Avoid bleached pasta, and opt for those made with whole grains. From spaghetti to penne, you can go in any direction here. But make sure to add a few green veggies like broccoli or spinach on a side for a healthier diet.

10. Starch Rich Foods

Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed. Not only do potatoes and other starches add carbs and calories to help you gain weight but they also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities.

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6 Tips for a Healthy Weight Gain:

1. Consume high-calorie foods –‍

Eat high-calorie, high-nutrient foods like bananas, avocados, and full-fat milk to gain weight in a healthy way. A calorie-dense diet is required to gain the appropriate amount of weight for your body type.

2. Consume foods with carbohydrates –

Including nutritious carbohydrates such as bananas, potatoes, sweet potatoes, red or brown rice, whole grains, and fruits in your diet can help you gain weight safely and healthily. To acquire nutrients that the body requires to operate effectively, try to incorporate excellent quality carbohydrates in some form in all of your meals.

3. Foods high in protein –

Our muscles are made up of proteins. To gain weight and build lean muscle mass, consume at least 1.5-2 grammes of protein per kilogramme of body weight. Lean proteins may be found in chicken breast, turkey, nuts, lentils, beans, fish, eggs, and milk.

4. Stress reduction –

‍Stress causes some people to lose their appetite while others gain it. Stress is damaging to your mental and physical health. Reduce stress through meditation, breathing, listening to music, relaxing, taking hot shower baths, and being active.

5. Strength training –

The goal should be to increase lean muscle mass rather than fat mass. As a result, working out and doing weight training at least 2-4 times a week is critical. Exercises like pushups, lunges, and squats can be included in your routine.

6. Get enough sleep –

A good night’s sleep may be extremely beneficial to your health. A decent night’s sleep of about 8 hours assists to maintain muscle mass and keep your body in shape.

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Diet Plan For Weight Gain – 7 Day Chart

Have already made notes to kickstart the new week with a healthy diet plan? We have jotted down a one-week weight gain diet. A great way to use up all the food listed above. Check it out!

Day 1:

Breakfast:

Keep your breakfast light but tasty with a big bowl of oats, chia seeds, whole cream milk, and fruits. Always go for seasonal ones, but you can also opt for some dried fruits. 

Lunch:

Opt for a creamy cottage cheese curry with some whole wheat chapatis for lunch.

Evening Snack:

Snacking can include a glass of milk, a handful of mixed dried fruits and an apple.

Dinner:

Go for spaghetti cooked in fresh tomato puree with a side of broccoli or spinach.

Day 2

Breakfast:

Mix your love for peanut butter and toast for breakfast on day two. Drizzle a bit of chocolate syrup or honey according to your taste. Add in a glass of milk or coffee and fruit, and there you go.

Lunch:

Opt for an egg salad for lunch. Two or three hard-boiled eggs, chopped onions, tomatoes, garlic, lettuce, cucumber, carrots and avocados, grated cheese and salt to taste. You can also add some coriander and lemon juice for some freshness.

‍Evening Snacks:

Evening snacks can include your staple protein shake and a small mango.

‍Dinner:

Finish the day right with the porridge of your choice but don’t forget to include as many veggies as you can. You can also have a bowl of full-fat yoghurt to complement the porridge. 

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Day 3

Breakfast:

Wednesday! It’s egg day! Scrambled or sunny-side up or a rich omelette, have your favourite kind of eggs. Serve a mug of hot chocolate or coffee made with whole cream milk.

Lunch:

Go for a South Indian meal. Idli and sambar with chutney is the way to go in the afternoons. Don’t forget to have a cup of rasam too.

Evening Snacks:

As the evening is approaching, feeling hungry again? Make sure that you do not go for cheese and crackers to satisfy your salty cravings. However, if you are more of a sweet-kinda person, a fruit smoothie is the solution.

Dinner:

For dinner, have salmon or other oily fish of your choice. Oven-baked salmon fillet, sprinkled with sesame oil and sesame seeds + wholemeal couscous + 2 cups cooked vegetables. Serve hummus.

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Day 4

Breakfast:

Good job! You’re halfway there! Time to celebrate that with an Instagrammable breakfast. Go for poached eggs on toast with a side of sauteed veggies. And your staple protein shake.

Lunch:

For lunch, go for good old fish and chips. Finish the meal with mashed potatoes and lemon wedges.

Evening Snacks:

Since your first half of the day has been protein-rich, keep your snacks simple with cucumber slices. Easy to nibble on the go, you can also add chaat masala to make it a bit more fun.

Dinner:

For dinner, go for mango chicken and corn. Grilled chicken thighs served with mango salsa, corn on the cob & 1.5 cups baked vegetables (e.g. carrot, onion, beans) in olive oil. End the day with seasonal fruit for dessert.

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Day 5

Breakfast:

Assuming it’s Friday, it surely should be “Friyay”. Go for bread and jam sandwiches, a bowl of assorted berries and your favourite beverage made with whole fat milk.

Lunch:

Have potato and quinoa salad for lunch. Add vegetables like cucumbers, tomatoes and as many leafy greens as possible.

Evening Snacks:

Remember when we talked about how dark chocolate is healthy? It’s time to include it in your diet today to celebrate the weekend mood. Accompany it with prunes, and they go well together.

Dinner:

It is the return of pasta (preferably cooked in another way). Try spinach ravioli for a healthy alternative, or try new cuisine. Both are soupy and yummy.

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Day 6

Finally, the weekend is here, and you’re so close to finishing your diet plan to gain weight. 

Breakfast:

Here’s a recipe for Strawberry oats! Strawberry And Yogurt Oats.

Remember sipping strawberry milkshakes through bendy straws on hot summer childhood days? This recipe is for all you people out there who still enjoy strawberry flavoured food. And if there’s a way to make it healthy? There should be nothing stopping you.

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Lunch:

The perfect choice is a British dish called bubble and squeaks for lunch. The idea is to get the best of your weekly leftovers, potatoes, cabbage, and meat (if you have it) and pan-fry it. It’s filling and tastes good too. 

Evening Snacks:

Snack on carrots and hummus on day six.

Dinner:

End the day with one pot of creamy chicken and mushroom pasta. You can surely add more vegetables if you like. Pair it with your favourite wine.

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Day 7

Chill on day seven by having your breakfast, either in bed or on the go. Any guesses?

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Breakfast:

A granola bar and a mug of coffee made with whole cream milk.

Lunch:

Include red meat with a bowl of well dressed green salad for lunch. Olive oil works pretty much with all kinds of salads. 

Evening Snacks:

Catch a movie on your favourite streaming platform and enjoy the weekend with a big bowl of popcorn. Salted, butter, caramel? Your pick!

Dinner:

End the day, week and the weekly diet plan with your favourite street food. Hard workers deserve a cheat meal, don’t they? That concludes your week of a balanced, nourishing diet plan for a healthier body mass!

The foods above can help a person to increase their calorie intake healthily. This will help a person to gain weight safely and efficiently. Decathlon strives hard and believes that a fit and healthy person follows a well-planned diet. It provides people across the world by developing good quality, innovative and affordably priced sportswear and sports equipment products.

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