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Meal Plan for Healthy Weight Gain

Being lean and slender does not necessarily mean you are hale and healthy. It is crucial to understand that not all thin people are fit. They may be underweight and under-nourished resulting in weakened immunity. They are prone to various nutrient deficiencies, infections, and diseases. Putting on weight in a healthy way can be more challenging than losing weight. Gaining weight is not merely gaining calories. It is a wholesome process and must include all the healthy food for proper weight gain.

Want to go from ‘lean and lanky’ to ‘fit as a fiddle’?

The first step in changing your diet chart and lifestyle is understanding the principal problem. You must keep track of your anthropometric measurements. Knowing your height and weight forms the basis of finding your Body Mass Index (BMI), which is the chief determinant of your fitness status.

Body Mass Index = Weight (kg) / [Height]2(m2)

Body mass index is given by weight in kilograms divided by square of Height in Metres

Underweight <18.5 <18.5
Normal 18.5 – 24.9918.5 – 22.99
Overweight25 – 29.9923 – 24.99
Obese> or = 30> or = 25
BMI ranges for different populations

Healthy ways to gain weight

  • Eating a healthy and balanced diet.
  • Increasing the frequency of meal intake.
  • Refraining from junk food and canned food.
  • Adding nutrients and energy with drinks.
  • Munching on healthy snacks.
  • Do not forget the basics – drink gallons of water!
  • Exercising your way to building muscle mass.
  • Making the routine a habit and lifestyle change.
  • Track your progress and reward yourself from time to time!
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10 Must-have healthy food for gaining weight

1] Rice

Eating rice, our staple food, is the simplest way to add healthy carbs to your weight gain journey. A cup of cooked white rice gives as much as 200 kcal. It is easily available, and no expertise is needed to cook it. A bowl of rice with dhal, curry, or even your favorite sabzi is a wholesome meal in itself.

2] Milk & milk products

Milk is one food with the perfect blend of all essential nutrients such as proteins, carbs, fats, vitamin D, and minerals like calcium. The major proteins in milk are casein and whey protein. Thus, milk has been proven to help build muscle mass. Milk products such as cheese, curd, cream, butter, ghee, etc., have almost the same nutritional components as milk. A cup of full-fat milk gives as much as 146 calories, whereas a cup of low-fat milk gives 102 calories.

Check out the goat and camel milk powders available at Foodvez!

Source: Foodvez

3] Whole grains

Whole grains such as barley, oats, brown rice, millets, etc., are rich sources of fiber, vitamin B, folate, and micronutrients like iron, selenium, magnesium, and potassium. They are high on calories as well. You can incorporate them into your diet as whole-grain bread, oatmeal, whole-wheat pasta, sandwiches, and whole-grain cookies.

Foodvez provides a range of different whole grain options:

Healthy food for weight gain - Whole grains
Source: Foodvez

4] Smoothies & milkshakes

Smoothies and milkshakes are energy-packed and can be whipped up in a few minutes. But the best part is that you can customize them according to your craving for the day- banana and peanut butter smoothie, strawberry and avocado smoothie, chocolate banana smoothie, and an endless list of other combinations. It is best to have smoothies early in the morning or an hour pre-or post-workout.

Healthy food for weight gain - Peanut butter
Source: Foodvez

Foodvez has a whole stack of peanut butter products. Pick your favorites by clicking here.

5] Starchy food

Starchy food like potatoes, sweet potatoes, corn, quinoa, cereals, legumes, and pasta, are loaded with carbs. They can easily spike your calorie intake. Also, the glucose produced from the starch is stored in as glycogen. Glycogen is a crucial energy source during intense exercise. Thus, fatigue ensues if glycogen stores get depleted.

Source: Foodvez

Click here to explore the different flavored granola bars at Foodvez!

6] Protein supplements

Protein supplements are becoming increasingly popular by the day. They are no longer the distinctive class of products used only by athletes and bodybuilders. Most youngsters use these supplements to amp up the results of their workout sessions. Protein supplements have all the essential amino acids required for muscle growth. They can be added to oatmeal, soup, pancake, or smoothies. Protein shakes are an excellent option as well.

But what qualifies a protein powder as healthy? A healthy protein powder must be high in proteins (~20g per serving) and low in calories (< or = 150 calories). Shop for sports supplements like whey protein, casein, mass gainer, plant-based proteins, and more at Foodvez.

Healthy food for weight gain- Whey protein
Source: Foodvez

7] Meat

Red meats like beef, steak, lamb, mutton, pork, goat, etc., are loaded with proteins, omega-3 fatty acids, and micronutrients like vitamin B6, vitamin B12, folate, niacin, iron, selenium, and zinc. Leucine and creatinine present in red meat are especially important for muscle gain. But fatty cuts can do more harm than good. Therefore, it is best if you restrict yourself to lean meat. 

8] Fish & fish oil

Oily fish like salmon, tuna, mackerel, herring, trout, sardines, etc., is a wholesome package of calories, proteins, omega-3 fatty acids, and micronutrients. The omega-3 fatty acids in these fish are the essential, good fats the body needs so much that fish oil supplements are in vogue now! Check out the fish oil supplements available at Foodvez!

Source: Foodvez

9] Egg

One large whole egg has about 72 calories and 6.3 g of protein. Eggs are probably the best healthy food for gaining weight. You can incorporate them into your diet in so many ways, and the more, the better!

10] Nuts & dry fruits

The perfect way to ensure you are snacking on healthy food is by opting for nuts and dry fruits. They are high in calories and packed with micronutrients and antioxidants. You can always carry them in your snack box! Choose your favorite snacks from the links below,

Source: Foodvez

Why wait? Let’s get the weight-gain wagon moving!

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