Fueling Growth: Your Guide to a Nourishing Weight Gain Diet!

If you really want to gain weight, then work on it dedicatedly. It's not a one-day process it needs focus and consistency then only you can achieve it. Ayurveda suggests incorporating healthy habits from the early morning of the day.

Diet for weight gain is as follows also don't miss out on the tips given for better results.

Tip 1: As soon as you wake up start your routine with a glass of warm water before brushing your teeth because enzymes present in the mouth early morning help for better digestion kill bad bacteria and also help to relax your muscles.

After 15 min or 30 min, you can eat some dry fruits like Soaked Almonds, Cashews, or Walnuts. After it do a simple workout for about 30 to 45 min.

Tip 2: Workout helps to regularize the process of your internal organs as well as keep your organs healthy for better performance and boost the digestion process.

Breakfast:

Veg Breakfast :

• Oatmeal with Banana or curd.
• White Bread Sandwich with peanut butter or Banana salad.
• Whole Grain cookies with Milkshake.
• Sprouted moong or sprouted chickpeas with dates and bananas.

Oatmeal Banana

Non Veg :

• 2 Whole eggs with white bread and peanut butter.
• Egg sandwich with banana.
• Chicken breast with fruits.
• Fish, or turkey with Banana shake.

Eggs With Peanut butter and Bread

Tip 3: Eating too much does not aid weight gain, we need to consume food in such a way that the body should absorb vital nutrients from the food you are eating.

Lunch:

Veg Lunch:

• Bowl of rice with sprouted moong curry and 2 whole grain chapattis.
• Bowl of rice and 2 chapatis with Soya chunks curry and a glass of lassi.
• 2 Multigrain chapati with Masala chickpeas rice and a bowl of curd.
• Potato sabji With 2 wholegrain chapati and rice.
• Paneer sabji with rice and chapati with curd or lassi.

Soya Chunks

Non Veg Lunch:

• 2 Whole eggs with rice and 2 chapatis with vegetable curry.
• Chicken Breast with Egg Curry 1 Chapati and a bowl of Rice.
• Red Meat with Chapati and vegetable curry with rice.
• Fish, Turkey with Chapati, and Rice with vegetable curry.
• Egg Curry, with rice and chapati and a bowl of curd.

Chicken with rice

Tip 4: For gaining weight and muscle we need to include both chapati and rice in Lunch and dinner which is a great source of carbs and fiber which stores energy in your body and improves the process of weight gain.

Evening Snacks:

You can have smoothies in snacks and foods that are good sources of protein and good fats like:-

• Banana Shakes.
• Dry Fruits and whole fruits.
• Vegetable sandwich.
• Peanut butter and avocado smoothie.
• Egg Omelet or Bread Omelet.
• Egg Sandwich.
• Egg Roll.

Banana Shake 

Tip 5: If you consume fewer varieties of snacks in the evening, It will be easy for you to digest that particular food and it will easily get absorbed in the body.

Dinner:

Veg Dinner:

• Whole grain bread with lentils and rice.
• 2 Chapati and a bowl of rice with Palak Paneer Sabji and curd.
• Potato Gravy with chapati and rice.
• Sprouted chickpeas' curry with chapati and rice with curd.
• Soya Chunks curry with chapati and rice with a bowl of curd or any vegetable soup.

Non Veg Dinner:

• 2 Whole egg curry with 2 chapatis and Rice.
• Chicken curry with whole grain bread and boiled eggs.
• Chicken breast with rice and chapati with vegetable soup.
• Fish, Turkey, Chapati, and rice with a bowl of curd.
• Red meat with Whole grain bread or chapati with curd.

Chicken curry chapattis

Curd helps to enhance your digestion as it is a good source of probiotics which is extremely good for your gut health and also supports and balances enzymes.

Tip 6: Ayurveda suggests that listening to your body means eating how much you crave for. It will help you in gaining weight as well as it prevents you from overeating. Hence calories are not mentioned in the diet plan.

Most Important Tip 7: When you start eating your Lunch, Dinner, or Breakfast you should be focused on it. Without watching TV or Mobile, use all your senses for your food, feel it, bless it, and do your dinner, lunch, and breakfast. According to Ayurveda, practicing it daily will definitely show results, follow healthy eating habits, and be mindful about your food choices.

In the bottom line:

By following this diet you can gain weight but while following it, be mindful if you are going through any health concerns taking advice from a registered dietitian will be a smart choice.

Just be consistent and you can replace given healthy options of foods with the same alternatives. And pave the way towards healthy and happy living.