Diet Plan for Weigth Gain
Sunday
Breakfast (8:00-8:30) 2 eggs brown bread sandwich + green chutney + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts
Between meals (11:00-11:30) 1 cup of banana shake
Lunch (14:00-14:30) 1 cup arhar dal + 1 cup potato curry + 3 chapattis + 1/2 cup rice + 1/2 cup low fat curd + salad
Evening (16:00-16:30) 1 cup of strawberry smoothie + 1 cup of vegetable poha
Dinner (20:00-20:30) 1.5 cups of chicken curry + 3 chapattis + salad
Monday
Breakfast (8:00-8:30) 3 Paranthas stuffed with onions + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
Between meals (11:00-11:30) 1 cup of mango shake
Lunch (14:00-14:30) 1 cup moong dal/chicken curry + 1 cup potato and cauliflower vegetables + 3 chapattis + 1/2 cup rice + salad
Evening (16:00-16:30) 1 cup of pomegranate juice + 2 toasts with butter
Dinner (20:00-20:30) 1 cup of beans potato vegetables + 3 chapattis + salad
Tuesday
Breakfast (8:00-8:30) 3 besan cheela stuffed with paneer + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30) 1 apple smoothie with maple syrup
Lunch (14:00-14:30) 1 cup masoor dal + 1 cup calocasia + 3 chapattis + 1/2 cup rice + 1 cup curd + salad
Evening (16:00-16:30) 1 cup tomato soup with breadcrumbs + 1 cup aloo chaat
Dinner (20:00-20:30) 1 cup carrots peas vegetables + 3 chapatti + salad
Wednesday
Breakfast (8:00-8:30) 1.5 cups vegetable upma bread + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts
Between meals (11:00-11:30) 1 cup of ripe banana with 2 teaspoons of ghee
Lunch (14:00-14:30) 1 cup rajma curry + 1 cup spinach potatoes + 3 chapattis + 1/2 cup rice + salad
Evening (16:00-16:30) 1 cup vegetable juice + 1 cup upma
Dinner (20:00-20:30) 1.5 cup parwala vegetables + 3 chapatti + salad
Thursday
Breakfast (8:00-8:30) 2 cucumber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 rusks + 2 walnuts + 4 almonds
Mid-Meal (11:00-11:30) 1 cup buttermilk + 1 cup sweet potato chaat
Lunch (14:00-14:30) 1 cup white chana/fish curry + 3 chapatti + 1/2 cup rice + salad
Evening (16:00-16:30) 1 cup of almond milk + banana
Dinner (20:00-20:30) 1 cup cauliflower potato vegetables + 3 chapattis + salad
Friday
Breakfast (8:00-8:30) 2 cups vegetable poha + 1 cup cottage cheese + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30) 2 cups of watermelon juice
Lunch (14:00-14:30) 1 cup chana dal + 1 cup bhindi vegetables + 3 chapattis + 1/2 cup rice + salad
Evening (16:00-16:30) 1 cup sprout salad + 2 potato cheela + green chutney
Dinner (20:00-20:30) 1 cup of peas, mushroom vegetables + 3 chapattis + salad
Saturday
Breakfast (8:00-8:30) 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts
Between meals (11:00-11:30) 1 cup coconut water + 1 cup pomegranate
Lunch (14:00-14:30) 1 cup dal mix + 1 cup soy curry + 3 chapattis + 1/2 cup curd + salad
Evening (16:00-16:30) 1 cup of fruit salad + 4 pieces of vegetable cutlets + green chutney
Dinner (20:00-20:30) 1 cup karela vegetables + 3 chaptti + salad
