Diet Chart for Weight Gain

If you think bulking up on junk food or white foods such as pastries, cookies, ice cream and French fries will help you gain weight quickly, think again. These calorie-dense foods will surely help you put on weight, but they are low in nutrients, good fats and contain sugar, which can harm your body. So, they should not be included in your weight gain diet plan.
Most skinny women feel they can’t gain weight due to their genetic predisposition to thinness. However, nutritionists and experts believe that most skinny women don’t eat enough. So, how to gain weight fast without indulging in unhealthy food? With proper diet for weight gain for female it is possible to put on 1-2 kilos every month.
Here are some easily available weight gain diet foods –

Healthy Foods for Weight Gain for Women and Men

weight gain diet chartTo gain weight fast, you must consume calorie-rich to increase your weight by at least half a kilo. But, it is pointless to include high-calorie foods with no nutritional value as it will not lead to healthy weight gain.

  • Include foods rich in calories such as pulses, cereals, meat, bread, rice, dry fruits and nuts
  • Prepare your own salad dressing using healthy oils
  • Eat whole wheat paratha instead of bread toast
  • Include high-fat fish such as salmon for dinner. It is a good source of Omega-3 fatty acids

Nuts and seeds

How to gain weight fast? Stay away from low-calorie foods and opt for calorie-dense foods. For example, nuts provide around 200 kcal along with fibre, minerals, healthy oils and antioxidants. You can choose from healthy varieties of nuts such as peanuts, almonds, pistachios and walnuts. Snack up on healthy seeds such as flaxseeds, pumpkin and sunflower seeds to increase intake of essential fatty acids.

how to gain weight fastHealthy oils

Adding extra fat to your weight gain diet will make it easy to increase calorie intake and ensure healthy weight gain. Some of the healthiest oils can be added to weight gain diet plan are olive oil, canola oil, flaxseed oil and coconut oil.


Easy to cook and digest, rice is a good source of carbohydrates that help you gain weight. Eating rice regularly means getting high amounts of carbs and calories from a single serving.


Since it is rich in fats, butter helps in healthy weight gain. Have your parathas with butter to gain around 1-2 kgs every month.

Try homemade smoothies and shakes

weight gain diet foods - chocolate banana shakeDid you know that homemade protein smoothies are highly nutritious and help you to gain weight fast? Avoid drinks with few calories and nutritional value such as diet soda and coffee. Instead whip up a healthy smoothie as this will allow you to try different flavours.
Some healthy smoothies that help gain weight are chocolate banana shake, chocolate hazelnut shake, caramel apple shake and vanilla berry shake. All these protein shakes and smoothies provide around 500 calories along with other important minerals and vitamins. So, include these smoothies in your weight gain diet.

Nutrient-rich foods

As part of your weight gain diet, choose wholegrain breads, pastas, cereals, fruits, vegetables, dairy products and lean proteins. Whole milk aids healthy weight gain because it is rich in calories, proteins, fats and carbohydrates.
Read more: Weight gain food list for men

Select right snacks

bread and cheeseEven if you want to gain weight, it is important to snack up on healthy options to increase the calorie intake. Your ideal snack time is 2 hours after meal, so an early dinner is what you must aim at and then include a bedtime snack. Some snacks that can be included as part of diet for weight gain for women include –

  • Fruit salads
  • Fruit juice
  • Nuts and dried fruits
  • A smoothie of yogurt, nuts & honey
  • Bread and cheese
  • A glass of full cream milk

The Health Total Weight Gain plan

At Health Total, we prescribe balanced meals to our clients. These meals comprise all food groups i.e. Roti + Sabji + Dal / sprouts / any meat option (Fish / Chicken / Eggs) + Rice + Sweet / Desserts. Complex carbohydrates, high protein and moderate fibre diet is also recommended as part of diet for weight gain for female.
almondsFood plan
High-calorie densed foods must be incorporated in the weight gain diet plan. Nuts and dry fruits such as almonds, walnuts, raisins and anjeer can also be consumed. Milk & milk products are also good for weight gain.
Certain vegetable juices such as beetroot carrot apple, tomato carrot beetroot, carrot beetroot, carrot apple can be prescribed for weight gainers. Pulpy and high calorie fruits like Mango, chickoo, banana, custard apple, grapes are suggested in the food plan.
Herbal plan
Along with a healthy plus plus diet, Ayurvedic herbs are also prescribed for weight gain.
We don’t recommend any specific exercise for weight gainers, but weight training can be beneficial.

Weight Gain Diet Chart for Female

Here’s a generic one-day weight gain diet plan, which you can start-off with!

Early Morning1 glass water with honey + 5-6 munakkas (dry raisins) + 3-4 almonds
Breakfast1 cup tea / milk / coffee + poha / upma / idli / dosa / uttapam
Mid-Morning1 fruit / 1 glass of carrot & beetroot juice / carrot + apple + beetroot
Lunch2 wheat rotis + vegetable + curd + rice + dal + sweet/dessert
Evening Snack1 cup tea / milk / coffee + biscuits / roasted chana / peanuts / cheese sandwich
Dinner2 wheat rotis + vegetable + curd + rice + dal + sweet/dessert

The consults are once in 15 days. So, if you’re looking for a customised weight gain diet plan, talk to our experts! For your first FREE Consultation, call toll-free 1-800-843-0206 to book your appointment!

June 25, 2018

Leave a reply