Weight Gain – Complete Guide

1. Overview

Weight gain should be done in a healthy and natural way. The goal is to increase muscle mass, not just fat. Eating nutritious, calorie-rich foods and following a consistent meal schedule helps in steady weight gain.

2. Best Foods for Weight Gain

✔ High-Calorie Healthy Foods

• Bananas – quick energy and calories

• Peanut Butter – rich in healthy fats and protein

• Paneer & Cheese – good source of fat and calcium

• Dry Fruits – almonds, raisins, cashews

• Whole Milk / Full Cream Milk

✔ Protein-Rich Foods

• Eggs

• Chicken / Fish

• Dal, Chana, Rajma

• Sprouts

• Tofu, Paneer

✔ Carbohydrate Sources

• Rice

• Whole Wheat Roti

• Potatoes

• Sweet Potatoes

• Oats with milk

✔ Healthy Fats

• Ghee (1–2 tsp daily)

• Olive oil

• Nuts & Seeds

3. Easy Weight Gain Meal Plan (Sample)

Breakfast

• Banana + Peanut Butter Sandwich

• Full Cream Milk or a Milkshake

• Eggs / Paneer Bhurji

Lunch

• Rice + Dal + Potatoes

• Paneer / Chicken / Fish

• Salad

Evening Snack

• Dry Fruits

• Banana Shake

• Boiled Chana or Sprouts

Dinner

• Roti + Sabzi + Paneer/Chicken

• Sweet Potato or Rice

• Curd

Before Bed

• A glass of milk with soaked almonds

4. Weight Gain Tips

✔ Eat More Frequently

Eat 4–6 small meals instead of 2–3 big meals.

✔ Calorie Surplus

Consume 300–500 extra calories daily.

✔ Add Healthy Fats

Include nuts, peanut butter, ghee, and avocados.

✔ Protein Intake

Helps build muscle along with weight.

✔ Avoid Junk Food

Junk foods increase fat, not healthy weight.

✔ Do Light Exercises

Focus on:

• Push-ups

• Squats

• Light weight training

This helps convert food into muscle.

5. Foods to Avoid

• Excess tea/coffee

• Junk food

• Packaged snacks

• Sugary drinks

• Skipping meals