Best 7-Day Diet Plan for Weight Gain: Diet Mantra by Monika

A Guide to Diet Plan for Weight Gain:-

Gaining weight is more than just consuming more calories. It can be hard but not impossible to gain weight in a healthy and controlled manner. Eating junk food won’t help you gain weight but eating a healthy diet will. This process involves a balanced approach of macronutrients, micronutrients, and an etiquette eating schedule. 

If you are also searching for a dietician who can help you gain weight, then you are at the right place. In this article, we provide you with a 7-day diet plan for weight gain which is the best dietician in Delhi Doctor Monika Manchanda.

Understanding Weight Gaining:-

Before a diet plan for weight gain, you need to know what an effective and healthy diet plan for weight gain includes:

1. Increase in Calorie Intake: Your calorie intake will be increased because of the diet which consists of nutrient-dense foods.

2. Balanced Nutrition: A well-balanced diet that will ensure that you get the right amount of proteins, fats, and carbohydrates.

3. Eating Schedule: Keeping up with the eating schedule because eating frequently helps to spread out the calorie intake.

4. Exercise: Doing regular exercise ensures that the weight you have gained is lean muscle mass not fat.

7-Day Diet Plan for Weight Gain:-

1) Monday:

Period	Diet Plan
Morning Breakfast	Cereal of Oatmeal with milk, and peanut butter. Scrambled egg sprinkled with spinach.
Mid-Morning Snack	Yogurt with mixed nuts and a drizzle of honey.
Afternoon Lunch	Non-Veg: Grilled chicken breast with quinoa and roasted vegetables. Veg: A whole-grain roll with avocado spread.
Afternoon Snack	Smoothie made with milk, protein powder, spinach, and berries.
Evening Snack	Sliced peaches with cottage cheese.
Dinner	Non-Veg: Baked salmon with brown rice and steamed broccoli. Veg: Mixed green salad with olive oil and balsamic vinegar.

2) Tuesday:

Period	Diet Plan
Morning Breakfast	Avocado toast with poached eggs. Ingredients:— Milk, banana, peanut butter and protein powder for smoothie
Mid-Morning Snack	Nuts and dried fruit trail mix
Afternoon Lunch	Non-Veg: Beef stir fry with brown rice and veges Veg: Fruit Smoothie (yogurt, berries and honey) `
Afternoon Snack	Non-Veg: Hummus with wheat gluten dull wafers.
Evening Snack	Almond milk & granola.
Dinner	Non-Veg: Basmati rice, Chicken curry & Green beans Veg: Vegetable soup.

3) Wednesday:

Period	Diet Plan
Morning Breakfast	Chia pudding is made with almond milk, seeds, and berries. Boiled eggs and brown bread.
Mid-Morning Snack	Apple with almond butter.
Afternoon Lunch	Non-Veg: Turkey and cheese sandwich with sweet potato fries. Green salad with olive oil.
Afternoon Snack	Protein shake consists of milk, banana, and protein powder.
Evening Snack	Yogurt with honey & flaxseeds.
Dinner	Non-Veg: Grilled lamb with couscous & roasted Brussels sprouts. Veg: Fruit salad.

4) Thursday:

Period	Diet Plan
Morning Breakfast	Vegan, whole-grain pancakes with fresh berries and a maple syrup drizzle. A bowl of Greek yogurt and a tablespoon (I eyeball this one) flaxseed.
Mid-Morning Snack	Spinach, Mango, Banana and Protein Smoothie
Lunch	Pasta with Marinara and Ground turkey garlic bread on the side.
Afternoon Snack	Whole grain bread with peanut nut butter on top, in addition to 1 banana.
Evening Snack	Pineapple Cottage Cheese
Dinner	Pasta with Marinara and Ground TurkeyGarlic bread on the side.

5) Friday: 

Period	Diet Plan
Morning Breakfast	Breakfast scramble with egg and vegetables, whole-grain toast A mixed fruit smoothie in milk including berries, spinach and a scoop of protein powder.
Mid-Morning Snack	1 small bunch of mixed nuts and dried fruit
Lunch	Whole grain wrap with hummus and grilled chicken, mixed veggies. With a side of sweet potato wedges.
Afternoon Snack	Oat and nuts protein bar or energy balls
Evening Snack	Milk and a serving of granola.
Dinner	Brown rice and mixed bell pepper, snow pea, carrot Stirfried tofu Side of miso soup.

6) Saturday:

Period	Diet Plan
Morning Breakfast	Banana spinach berry smoothie bowl topped with granola and chia seeds. Scrambled eggs with salsa.
Mid-Morning Snack	Whole grain bread with Lentil soup
Lunch	Chinese chicken saladGreen Tea with Mixed Green Salad with Olive Oil and Vinegar
Afternoon Snack	Spread avocado on toast, and sprinkle with red pepper.
Evening Snack	Lean cheese & Apple slices
Dinner	Ranch Baked Chicken Thighs-Roasted Potatoes & Steamed Green Beans Mixed fruit bowl for dessert.

7) Sunday:

Period	Diet Plan
Morning Breakfast	A milk, spinach, and protein smoothie with a small serving of fruits.
Mid-Morning Snack	Greek yogurt, berries, and a dollop of nut butter smoothie
Lunch	Turkey burger with a whole grain bun, topped with avocado + sweet potato fries Side salad with mixed greens.
Afternoon Snack	Mix almonds and walnuts with unsweetened coconut, pumpkin seeds or cashews for a quick-fix trail mix; add only 2 to three semi-sweet chocolate morsels.
Evening Snack	Milk (1 glass) + Overnight oats
Dinner	Shrimp stir-fry with quinoa and a combination of vegetables (bell peppers, carrots & snap peas). Fruit sorbet for dessert.

Tips for Successful Weight Gain:-

Given below are some of the tips for your diet plan for weight gain to work successfully by the best doctor in Delhi, Dr. Monika Manchanda.

A) Eat Frequently:

Eating very little at a time, but several times in the whole day continuously ensures enough calories and nutrient intake helping to gain weight. Shoot for 5-6 small meals or snacks per day.

B) Prioritize Protein:

Important For Muscle Building And Recovery. Make sure each meal contains a high-quality protein, this could be an animal or plant-based protein.

C) Choose Nutrient-Dense Foods:

Choose items that are dense with nutrients. This not only helps you gain weight but also helps with overall health maintenance.

D) Incorporate Strength Training:

The proven fact that exercise, solely particularly strength training will drive additional calories to be funneled towards muscle mass as opposed to fat is a formidable bonus of resistance work. Focus on different muscle groups as much as 2-3 sessions per week.

E) Stay Hydrated:

Do not neglect the significance of hydration while eating calorie-friendly food. Drinking water aids digestion and overall health.

F) Avoid Empty Calories:

Avoid empty, high-sugar, or refined foods and meals rich in unhealthy dietary fats. Make whole foods that have undergone minimal processing your predominant focus.

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Conclusion:-

Thus, a 7-day diet plan for weight gain will answer many of your health and fitness goals into a very well-structured path. When executed in the right manner at a perfect time these are just some key points where you can hold your health and with support from top dieticians In Delhi, for perfectly acceptable material this is all happening. Weight gain is about not only quantity but also quality and health.