Diet Plan for Weight Gain - The Muscle

Diet Plan for Weight Gain

Diet Plan for Weight Gain

Follow this Diet plan and see results. Just try to include calorie and protein-rich food in all your meals. 

  • Breakfast– 2 toasted whole-grain pieces of bread with 2 tbsp of peanut butter and 2 boiled eggs. One glass of hot chocolate with good quality cocoa or milk and one fruit of your choice.
  • Lunch – Chicken breast or grilled Fish Fillet with Wholewheat pasta or 1 cup of brown rice and legumes. One cup of green leafy vegetable, tomato, and cheese.
  • Evening Snack– Tea/coffee with whole wheat scones or muffins and OR a fistful of mixed nuts.
  • Dinner– Lambchop or fish fillet or tofu shallow fried in olive oil. Sweet potato mash or cauliflower mash with milk and 2 cups of vegetables.
  • Dessert– full-fat cream with fruits and nuts, yoghurt, pancakes with maple syrup or honey.


Weight Gain Foods to Include in Your Diet Plan

  • Animal protein
  • Fish
  • Dark leafy vegetables
  • Avocados
  • Legumes
  • Nuts and seeds
  • Carbohydrates
  • Nut butter
  • Full-fat dairy products
  • Whole grains
  • Fruits


Foods to Avoid:

  • Fried food
  • Refined carbs
Examples of refined carbs
  • bread and tortillas containing white flour.
  • bagels.
  • waffles and pastries.
  • breakfast cereals.
  • white rice.
  • pizza.
  • Sugar rich food
  • Carbonated drinks
  • Candies
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