What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4

Diet Plan For Weight Gain

Get this plan

There are different body types, depending upon the general composition. Some people, known as ectomorphs usually have a skinny frame and find it very hard to gain weight. They have a very high metabolism, which makes it necessary for them to consume more calories than the recommended value in order to put on any weight.

Get Free Diet Plan For Weight Gain

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4

A weight gain meal plan is necessary to make sure that you get your calories from clean sources. This helps in building muscle instead of just increasing the fat deposits in the body.

The Science Of Weight Management

If you are wondering how to gain weight, then you should know that the approach is quite logical. There are three weight related goals- weight loss, weight gain and weight maintenance. Each one depends upon the calories that you consume and burn as follows:

  • Weight loss: If you are looking at losing weight, the goal should be to burn more calories that you put into your body.
  • Weight gain: A diet plan for weight gain should include more calories that you would burn.
  • Weight maintenance: The number of calories that you consume should be equal to the number of calories that you burn.

That said, these calories should be from good sources such as proteins and other nutrient rich foods.

Get Free Diet Plan For Weight Gain
Select your gender to get started
Male
Female

The Rules Of Weight Gain

Your diet plan to gain weight in 1 month should aim to include 3000 calories per day at least. There are some rules that will help you get these calories the right way:

  • Increase the number of meals that you consume each day. The more frequently you eat, the lesser are the chances of fat deposits.
  • Your diet should have a good source of carbohydrates.
  • Include good fats or unsaturated fats in your diet as they help in several metabolic processes.
  • Focus on protein consumption. Proteins also help you develop lean muscles and are a nutrient rich source of calories.
  • When you are working out, plan your pre and post workout meal carefully.

Weight Gain Meal Plan

Here is a simple diet plan gain weight in 10 days while nourishing your body with several nutrients.
Get Free Diet Plan For Weight Gain
Select your gender to get started
Male
Female
This diet plan will load you with 3000-3200 calories, which is ideal. All the sources are nutrient rich. You can look for alternatives as you get used to this diet plan for weight loss.

Pre-Breakfast

7 am - 8 am (Approx Calorie count: 350 - 380 calories)

1 glass of milk

2 bananas

A handful of soaked almonds

Prev Meal
Next Meal

Tea or coffee with milk

2 eggs

6-7 soaked almonds

Prev Meal
Next Meal

Banana

Almond shake made with full cream milk

Prev Meal
Next Meal

Breakfast

8 am - 9 am (Approx Calorie count: 450 - 500 calories)

2 whole eggs

4 slices of multigrain bread

Prev Meal
Next Meal

2 slices of multigrain bread with butter

2 egg omelette

Prev Meal
Next Meal

1 bowl of oats or cereal

Chicken breast

1 glass of banana milkshake

Prev Meal
Next Meal

1 cup of mixed vegetables

2 chapatis

Prev Meal
Next Meal

2 moong sprout dosa with chutney

Prev Meal
Next Meal

Mid-morning snack

11 am - 12 noon (Approx Calorie count: 600 - 650 calories)

100 grams boiled chickpeas

50 grams of roasted/ boiled peanuts

Prev Meal
Next Meal

Seasonal fruit

1 glass of butter milk or lassi

Prev Meal
Next Meal

Handful of roasted soya bean

Dry fruit chikki

1 glass of lassi

Prev Meal
Next Meal

Weight gainer supplement mixed with milk

Prev Meal
Next Meal

Lunch

1 pm - 2 pm (Approx Calorie count: 250 - 300 calories)

2 bowls of plain rice

2 chapatis with ghee

1 bowl of dal

2 bowls of any vegetable curry

2 pieces of chicken/fish

Prev Meal
Next Meal

1 small cup of curd

1 bowl of pulao

1 bowl of paneer

1 bowl of mixed vegetables

Sprouts salad

Prev Meal
Next Meal

1 small cup of curd

1 bowl of pulao

2 eggs

1 bowl of mixed vegetables

1 bowl of chicken soup

Prev Meal
Next Meal

Afternoon snack

4 pm - 5 pm

1 cup of lassi

Dry fruit chikki

Prev Meal
Next Meal

1 cup of coffee

2 biscuits

Prev Meal
Next Meal

1 glass of banana milkshake

Prev Meal
Next Meal

Evening snack

6 pm - 7 pm (Approx Calorie count: 200 calories)

Grilled sandwich

Groundnut

Prev Meal
Next Meal

Grilled sandwich

Dry fruit chikki

Prev Meal
Next Meal

Grilled sandwich

1 bowl of vegetables

Prev Meal
Next Meal

Chicken soup

1 vegetable sandwich with cheese

Prev Meal
Next Meal

Handful of roasted beans or groundnuts

1 bowl of upma

Prev Meal
Next Meal

Dinner

8 pm - 9 pm (Approx Calorie count: 450 - 500 calories)

3 chapatis with ghee

1 bowl of daal

1 cup of dry vegetable curry

1 piece of chicken or fish

1 bowl of curd

A sweet dish of your choice

Prev Meal
Next Meal

3 chapatis with ghee

1 bowl of daal

1 cup of dry vegetable curry

1 cup of paneer

1 bowl of curd

A sweet dish of your choice

Prev Meal
Next Meal

Brown rice pulao

1 bowl of sprouts

Paneer

Prev Meal
Next Meal

Before bedtime

10 pm - 11 pm (Approx Calorie count: 300 - 330 calories)

Plain banana milkshake

Prev Meal
Next Meal

Weight gainer supplement with milk

Prev Meal
Next Meal

Glass of warm milk with turmeric and honey

Prev Meal
Next Meal
Important Tips

Do's

  • Make sure you have a good exercise plan in place. The proteins that you consume will only be useful in adding lean mass to your body when your muscles go through the process of breakdown, repair, and recovery.
  • Your daily dose of good fats should come from sources like leafy vegetables, seeds, nuts, flaxseed/ olive oil, salmon etc. These are sources of good fats.
  • Make sure that your breakfast, lunch, and dinner are calorie heavy.
  • Get your daily dose of proteins from sprouted beans, pulses, tuna, mackerel, skinless chicken, egg, and dairy products.
  • The calorie count can be increased by adding full fat dairy, pulses, rice, cereal, dry fruits, fruits and vegetables and a small amount of red meat.
  • Maintain a food journal that will help keep your progress and your daily calorie intake in check. Having a proper record will help you make changes as needed to help you gain weight faster and better.
Your body needs a personalized diet plan based on your taste buds
Your body needs a personalized workout plan based on your body type
Get Free Diet Plan For Weight Gain
Let's Go!

Don'ts

  • Never miss sleep. Sleep deprivation or any other form of stress tends to activate the fat retention functions in the body, making your weight gain unhealthy.
  • Avoid cereal bars and sugar foods, as they tend to provide your body with empty calories. These calories do count but do not add any value to your overall health and well-being.
  • Avoid using a weight gainer or a mass gainer unless you are unable to fulfill your calorie requirements through your diet alone. Even when you choose a weight gainer or a mass gainer, make sure that you consult an expert to choose one that will suit your body type and to understand the dosage etc.
Get Free Diet Plan For Weight Gain
Select your gender to get started
Male
Female

How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Diet Plan For Weight Gain

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4