Diet Plan for Weight gain:
Week 1
Breakfast (8:00-8:30AM)2 egg brown bread sandwich + green chutney + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30AM)1 cup banana shake
Lunch (2:00-2:30PM)1 cup arhar dal + 1 cup potato curry + 3 chapatti + 1/2 cup rice + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM)1 cup strawberry smoothie + 1 cup vegetable poha
Dinner (8:00-8:30PM)1.5 cup chicken curry + 3 chapatti + salad
Week 2
Breakfast (8:00-8:30AM)3 onion stuffed parantha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30AM)1 cup mango shake
Lunch (2:00-2:30PM)1 cup moong dal/ chicken curry + 1 cup potato and caulifllower vegetable + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM)1 cup pomegranate juice + 2 butter toasted bread
Dinner (8:00-8:30PM)1 cup beans potato vegetable + 3 chapatti + salad
Week 3
Breakfast (8:00-8:30AM)3 paneer stuffed besan cheela + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30AM)1 apple smoothie with maple syrup
Lunch (2:00-2:30PM)1 cup masoor dal + 1 cup calocasia + 3 chapatti + 1/2 cup rice + 1 cup low curd + salad
Evening (4:00-4:30PM)1 cup tomato soup with bread crumbs + 1 cup aloo chaat
Dinner (8:00-8:30PM)1 cup carrot peas vegetable +3 chapatti + salad
Week 4
Breakfast (8:00-8:30AM)1.5 cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30AM)1 cup ripe banana with 2 tsp ghee
Lunch (2:00-2:30PM)1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM)1 cup vegetable juice + 1 cup upma
Dinner (8:00-8:30PM)1.5 cup parwal vegetable + 3 chapatti + salad
Note: Drink one glass of water after every one hour.
Weight loss diet plan:
Breakfast:
1 serving Spinach & Egg Scramble with Raspberries
Morning Snacks:
¼ cup unsalted dry-roasted almonds
1 cup blackberries
Lunch:
1 serving Mason Jar Power Salad with Chickpeas & Tuna with cinnamon powder
Night Snack:
1 serving Grilled Salmon with Sweet Peppers
½ cup cooked brown rice
Note: Drink warm water every one hour
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