Weight gain diet chart: Are you trying to gain weight? Here we present you a high-calorie, high protein diet plan by Chief Dietician, Pavithra N Raj, that has total Energy 1800 - 2000 Kcals, Protein 1.2 to 1.5 gm per kg body weight (60 to 8gm gm), Fat 20 g.
SUNRISE
- 6:00 am Warm water 1 glass + 6 almond (presoaked and de-skinned)
- 7:00 am Milk (with full-fat milk) (with sugar and protein supplement like Kabipro/ B Protein / Ensure) 100ml
BREAKFAST: 8:00 - 8:30 am
- Idli (Brown or Red Rice / Rava/ Millet) 3 in no with gram chutney 2 Tbsp, sambhar 1 laddle
- Or Wheat / Ragi / Plain / Pesaratu Dosa 2 with gram chutney 2 Tbsp, sambhar 1 laddle
- Or Chapathi / Paratha 2 in no with vegetable 1 cup + Curds / Raita
- Or Brown bread / Multigrain 2 slices with paneer or tofu / Vegetables
- Or Vegetable Upma (Dalia / Oats/ Semiya) Or Poha1 cup with gram chutney 2 Tbsp
MIDMORNING: 11:00-11:30 am
Milk Shakes with fruits / Cut Fruit + Walnut 1 in no / Flax seeds 2 tsp / Chia Seeds 2 tsp +with 2 biscuits Protein Biscuit (Threptine Or Kabibite)
LUNCH: 1:00 - 1:30 pm
- Chapathi 3 medium
- Or Brown or Red Rice ½ cup + chapati 2 in no
- Or Broken wheat (Dahlia) 1cup Or Millet Rice 1cup
- (Non-veg 2 pieces of fish/ chicken in the form of steam / boiled or grilled alternate days and only during lunchtime) NO MUTTON
EVENING TEA @ 4
- Milk (with full-fat milk) (with sugar and protein supplement like Kabipro/ B Protein / Ensure) 100ml +
- with 2 biscuits Protein Biscuit (Threptine Or Kabibite)
SUNSET: 5:30-6:30 pm
- Sprouted Gram / Boiled corns 1 cup Or veg Soup (no instant soups) [vegetable / dal / palak] Or
- Chicken Soup Or snack (not fried) / vegetable cutlet, bread pizza (Homemade) / Chikki (groundnut, sesame seeds) 1 piece
- Fruit Custard + Mixed nuts 1 handful
DINNER: 8:00-8:30 pm
Chapathi Or Multigrain (wheat, ragi, jowar, Millets) dosa 2 medium+ Dhal ½ cup + Vegetable 1 cup + Salad ½ cup.
NIGHTCAP
10:00 pm Milk (with full-fat milk) (with sugar and protein supplement like Kabipro/ B Protein / Ensure) 100ml
(Inputs by Ms Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur)
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