With so many people talking about weight loss around us, it is really tough for skinny people to find out the right information about how to gain some muscle mass and not to look underweight any more. Well, eating lots of junk and processed foods may increase your weight to some extent, but it is certainly not the healthy method. In order to gain some healthy weight, you must follow a healthy diet plan. A proper weight gain diet should be a combination of lots of carbs, proteins and healthy fats. Here is the ultimate weight gain diet plan for Indian people that would help them look plumper and that too in a healthy way:
A Healthy Indian Weight Gain Diet Plan (with multiple choices)
A) For Early Morning / Before Breakfast (7:00 a.m. to 8:00 a.m.):
- 1 glass milk with 2 teaspoons of skimmed milk powder, 2 whole ripe bananas and 10 pieces of almonds with peel (should be soaked overnight in plain water)
- 1 cup of tea or cappuccino loaded with sugar and full fat milk, white portions of 2 eggs and 6 to 7 pieces of overnight soaked almonds with peel
B) For Breakfast (8:00 a.m. to 9:00 a.m.):
- 6 slices of omelet toasted breads (use 2 eggs for this)
- 2 multigrain breads with butter (low-fat) and 1 egg omelet
- 2 to 3 fresh seasonal fruits (as per your choice) and 1 glass full of fresh fruit juice
- 1 large bowl of oats / wheat bran / corn flakes (add fruits if you wish), 1 chicken breast and 1 glass full of banana milkshake
- 1 full plate of upma / daliya khichdi / poha cooked with plenty of colorful vegetables
- 2 mung dal chilla stuffed with paneer
- 2 plain chapattis and 1 small bowl of vegetables
- 2 stuffed (preferably with vegetables) paratha and 1 cup of plain curd
- 2 masala dosa, 2 cups of sambar and 1 spoon of chutney
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C) For Mid-Morning / After Breakfast (10:00 a.m. to 11:00 a.m.):
- 1 fresh whole seasonal fruit (of your choice) and 1 glass of butter milk / plain lassi / coconut water
- A handful of roasted almonds / soybeans, 3 to 4 pieces of dry-fruit chikki / groundnut chikki and 1 glass of plain lassi
- 1 glass of full-fat milk with 3 to 4 tablespoons of any good health drink added to it
D) For Lunch (12:30 p.m. to 1:30 p.m.):
- 2 small bowls of plain rice, 2 medium-sized chapattis with ghee spread over them, 1 small bowl of legumes / dal (moong, chana, masoor or soybean), 2 small bowls of wet vegetable curry (as per your choice), 2 medium-sized pieces of chicken / fish, 1 plate of green salad and 1 small bowl of sweet curd
- 1 small bowl of pulav / briyani (non-veg), 1 small bowl of egg / paneer, 1 small bowl of vegetables (as per your choice) and 1 medium-sized bowl of chicken soup / sprout salad
E) For Evening / Afternoon Snacking (4:30 p.m. to 5:30 p.m.):
- 1 cup coffee / tea and 4 cookies
- 1 glass banana shake and 2 biscuits
F) For Mid Evening / Pre-Dinner (5:30 p.m. to 6:30 p.m.):
- 1 grilled sandwich and 3 to 4 pieces of dry-fruit chikki or groundnut chikki
- A handful of roasted chana / almonds / soybeans, 1 small bowl of upma / bhelpuri
- 1 medium-sized bowl of vegetable / chicken soup (with butter) and 1 veg sandwich with mayonnaise or extra cheese
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G) For Dinner (8:30 p.m. to 9:30 p.m.):
- 3 medium-sized chapattis with ghee spread over them, 1 small bowl of legumes / dal (moong, chana, masoor or soybean), 1 small bowl of dry vegetable curry (as per your choice), 1 small bowl of chicken / fish, and 1 small bowl of curd / any other sweet dish
H) For Late Night / Bedtime (10:30 p.m. to 11:00 p.m.):
- 1 glass full of warm milk with 1 teaspoon of raw honey and a pinch of turmeric added to it
So, just follow this diet chart and exercise in a regular manner. You will be able to reach your goal successfully just within a few months.
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