Healthy weight gain diet plan for women

By  ,  Onlymyhealth editorial team
Sep 14, 2017

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Quick Bites

  • Include whole foods in your diet.
  • Each meal should contain mix of essential nutrients.
  • Do not ignore importance of workouts.

Gaining weight is simple enough if you simply want to look bulky. Just need to gorge on some high-fat foods, but it would not result into healthy weight gain. The priorities in a healthy weight gain meal plan for women are nutrition with no health risks.


Women can gain weight by regularly burning fewer calories than they consume. It is needed that women looking to gain weight one ounce consume 3500 calories. This can be achieved by simply sticking to your usual diet but eating more of the same foods you are used to eating. You should substitute some calorie dense foods for the low calorie foods that you eat. Adding 500 calories in a day and increased physical exertion should help you consume the extra 3500 calories in a month or even a week.

What to include and what to avoid

Whole foods - It is better to include whole foods in your diet rather than processed foods or meals you get in a restaurant. The whole foods contain more of nutrients and less of cholesterol, saturated fat, sugar and sodium. Some of these foods as recommended by the University of California, Los Angeles based Student Nutrition Action Committee are beans, nuts, lentils, starchy vegetables, cereals, whole wheat bread and dried fruits. Some of the other foods to be included in the list are bananas, avocados and yoghurt.


Idea of the right meal plan – One should ideally take three to five meals in a day including snacks. A sample meal plan should include three slices of whole wheat bread, baked sweet potato, and pudding or frozen yoghurt in dessert. Micronutrients much needed for healthy weight gain are provided by such as protein, carbohydrates and optimal amount of fat is provided by such a meal.

It would be important if you are able to stick to the right meal plan based on healthy weight gain. Each of your meals should contain the right mix of essential nutrients such as proteins, carbohydrates, vitamins, minerals and even healthy fats. You do not want to fall prey to the problem of unhealthy weight gain wherein fat gets piled and neither should you plan your weight gain very slowly. Just have a target in mind about the no. of calories to consume and burn daily.

In addition to having nutritious, calorie-rich foods for gaining weight, the importance of exercise should not be ignored.

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