Diet Plan For Weight Gain

It’s important to eat mostly healthy foods even when you’re trying to gain weight.

To gain weight healthily, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress, if you can.

If you’re underweight and looking to gain weight, it’s very important to do it right.

Consuming soda, donuts, and other junk foods may help you gain weight initially, but it can increase your risk of heart disease, diabetes, and cancer

A healthier approach to gaining weight involves gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.

A high percentage of body fat also increases your chances of developing type 2 diabetes and other health problems, even if you are not overweight.


Diet Plan For Weight Gain (2000-2200cal)

Early Morning

1tsp fennel seeds in a glass of lukewarm water

1 bowl mixed nuts


2 paneer stuffed roti


Mid Morning


Fruit bowl




Paneer bhurji

2-3 roti/rice


2 Besan toast

1 dry fruit laddoo



Sarson ka saag

2-3 Butter roti

Post Dinner

1 cup Dates milk

4 almonds




Exercises For Weight Gain

Strength training is the key for you if you are on a weight gain and muscle gain journey.

Because your weight should come from muscles and not fat always remember that

Barbell rows



Pull ups

Bench presses


1. Do's and Don'ts For Weight Gain


Eat often and eat healthily

Increase your protein intake

Include healthy fats like nuts, and dairy in your diet

Practice weight training/strength training regularly

Use whole milk, whole curd, and paneer in your diet


Don’t consume alcohol

Don’t skip your meals

Don’t drink water before having your meals

Weight gain is no different than weight loss.

You won’t gain weight by eating junk, you have to eat what is right for your body to see the results and make it a permanent lifestyle.

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