🥗 Healthy Weight Gain Diet Plan (For Men & Women).

  1. Full-fat milk banana or a mango shake with dates or honey added for calories.
  2. Two or three boiled eggs. Otherwise, paneer for vegetarians or tofu will also work.
  3. Peanut butter along with two to three whole wheat parathas and multigrain toast.
  4. Lassi, milk, and fresh fruit juice may be great. A glass from one of these is a great choice.
  5. A handful of mixed nuts such as walnuts or cashews.


  • Consider also a protein smoothie or you can try a glass of the milk. One banana eaten is a fine supplement.

  • One rice cup along with two chapatis.
  • Dal or chicken/fish curry
  • Sabzi (vegetables cooked either in ghee or in olive oil)
  • Curd or raita
  • Salad
  • Sweet potato boiled or peanut butter sandwich
  • Toast with cheese, chaat with sprouts, or corn when boiled
  • A milkshake within a fruit smoothie glass
  • One cup of rice, or two to three chapatis.
  • Chicken, curry paneer, or lentils.
  • Steamed or sautéed veggies
  • Salad
  • 1–2 dates or soaked figs along with 1 glass warm milk
  • Eat space meals every 2–3 hours for 5–6 meals daily.
  • Use olive oil or ghee or butter for cooking.

 Include weight lifting or resistance training  for muscle gain.

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You should avoid drinking water before meals but you must stay hydrated.