Healthy Diet Plan for Weight Gain with Chart | Naturally

Being Lean is well thought-out to be healthy at times. Do remember that there is a fine line between being lean and being underweight. Many people cross the line and guess what they end up at? Poor Nutrition and other health concerns.

Excess of anything is killer- if you admit this fact, then you must know, that you are not at all healthy if you are too lean. People who get bullied, or find it disgraceful to be extra thin, search for easy ways to gain weight.

But again, additional easy things are no way healthy. Why would you follow an unhealthy diet plan either, when you can healthily do that?


Gaining weight sounds exciting! Of course, it does. There is no intervention of bitter gourd juices, keto diet, or working out hard in the process. Instead, you can get more food, more food and most of the foods!

But, let me stop you here a bit! If you are fixated on gaining weight, doesn’t mean that you are free to eat whatever you want. Junk and unhealthy foods can adversely affect you and bring new health hazards. Thus, only a healthy diet plan is commendable and dependable.

There are some healthy ways to gain weight efficiently and effectively without causing you other health problems. Follow them:

Eat frequently:

Cook Food

If you are underweight, then, predictably, you can’t eat much at once. If you feel full faster, try to break your meal and consume that more frequently. You must take 5 to 6 meals during the day, instead of 2 to 3 meals.

Choose Nutrient Rich Foods:


Instead of choosing more fats or carbs, try to choose nutrient-rich foods as your meal plan. Whole Grain Bread, Pulses, Fresh Fruits, Nuts and Dairy Products are the most protein enriched foods at your relief.

Smoothies and Shakes are in:

Milk Shakes - Health Doctoring

This is the best part of the weight gain diet plan. Healthy shakes or smoothies, made of fresh fruits and milk can be there in the meal plan in the intervals of two meals or whenever you start feeling empty. You can add grounded nuts, flaxseed, and other frozen fruits to make your shake yummier and more attractive.

Eat in Large Plates:

Meat Food - Health Doctoring

If you are thinking about how that’s going to help, I am liable to answer tout question. The size of the plate has a lot to do with weight gain or weight loss.

When you carry more than what you can eat, the excess food works as a stimulus to make you eat more. A larger plate and the more significant portion on it, make you prepared for the share and you eat more than what you used to do previously.

Have Healthy Treats Often:

Ice Cream - Health Doctoring Weight Gain

There is nothing like eating healthy and boring foods all the time. Everyone deserves a cheat day, once in a while. So, do you!

Occasional Ice cream, pies or muffins are completely alright, until you take care of the sugar and the fat count of those foods. Granola bars and yogurts can be a better choice rather.


Exercise - Health Doctoring

Strength training is a perfect way if exercising when you want to gain weight. It can help you to obtain your muscles and also can stimulate your appetite.  

Also Read: 10 Best Natural Home Remedies for Fever


Meal Plan - Health Doctoring

When you are gaining weight, make sure that every meal must nourish your body. A good and well-maintained body brings a healthy glow to your face. Every day your calorie intake must reach up to 3000 to 3200 calories.

Pre-Breakfast (6 am):

  • I handful of soaked almonds
  • 1 glass of full cream milk
  • 2 Bananas

Expected Calorie Intake: 350 – 380 calories

Breakfast (8 am):

  • 4 slices of multi-grain bread
  • 2 Eggs with yolk

Expected Calorie Intake: 450 – 500 calories

Morning Snack (10 am):

  • 100 gms. of boiled chickpeas
  • 50 gms of roasted peanuts

Expected Calorie Intake: 600 – 650 calories

Lunch (12 noon):

  • 2 chapatis
  • 1 bowl of dal
  • 2 bowls or white/brown rice
  • 2 bowls of vegetables (any)
  • 2 pieces of chicken/fish

Expected Calorie Intake: 250 – 300 calories

Afternoon Snack (2 pm):

  • Dry Fruit Chikki
  • 1 glass of lassi/banana milkshake

Expected Calorie Intake: 150 – 200 calories

Evening Snack (5 pm):

  • 2 pcs. of grilled sandwiches
  • Groundnut

Expected Calorie Intake: 200 – 250 calories

Dinner (8 pm):

  • 3 chapatis with butter or ghee
  • 1 cup vegetables
  • 1 bowl of dal
  • 1 piece of chicken
  • 1 bowl card
  • Any sweet dish of your choice

Expected Calorie Intake: 450 – 500 calories

Before Bed (10 pm):

  • 1 glass of banana shake

Expected Calorie Intake: 300 – 330 calories


Weight gain doesn’t mean that you have to eat what you don’t like. You can eat anything healthy just by keeping your calorie intake as required. If you start with this meal plan, you can add or remove the dishes keeping the calorie count intact.

There are many mobile applications which can tell you the calorie count of any meal. If you want to develop your own and customized diet plan, you are all free to do so.


When you are going through the journey of gaining weight, here are a few more things that I want you to remember. Specifically, its some do’s and don’ts.


  • Take adequate sleep daily
  • Add sprouted beans, grains, and fresh fruits and vegetables to your diet, as much as you can
  • Try ignoring coffees and cold-drinks
  • Maintain a food journal to keep track of your diet.


  • Don’t use any mass gainer unless you are unable to fulfill your calorie intake
  • Don’t skip any meal and proper sleep
  • Don’t increase the sugar intake


And in the end, the secret of gaining weight is enlarged calorie intake and nothing else. Exercising, along with the diet is every way important. Weight training helps your body adjust with the calories, and you start gaining muscles wherever required.

Incorporate your daily foods into meal plans, and you are all set.

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