Building muscles or gaining weight is not as simple as it sounds. But, just as there are diet plans to lose weight, there are diet plans for weight gain. A diet plan for weight gain should focus on high calorie and good quality protein intake.
Everyone has one question in their mind: How many calories do we need to gain weight??
To find out our calorie needs for weight gain, we will first need to get an idea of our resting metabolic rate (RMR). This is the number of calories our body needs to support a sedentary lifestyle, not including exercise.
One simple way to calculate your resting metabolic rate is to multiply your current weight by 12 in pound (1kg = 2.205 pound)
For example – my current weight is 64kg, and 141.12 pound ( 141.12 ×12 = 1693 kcal / day)
I should consume 1693kcal / day to maintain my 64kg weight.
However, a good diet plan for weight gain includes an increased intake of all the macronutrients: carbohydrates, proteins, healthy fats, and calories.
So, let’s have a look at a healthy diet plan for weight gain.
Early morning (around 6.30am to 7am)
• 1 glass of warm milk with 1spoon of chia seed / flax seed / banana / Dates /fig /Ghee.
Breakfast: (Around 8 Am to 8.30 Am)
• 2-3 tablespoons of Peanut butter (Homemade)+ on toasted whole-grain bread (roti) and any 1 medium-size fruit. (Like bananas/ avocado/ mango etc.)
• Can take fruits dipped in peanut butter Or
• Quinoa bowl Or
• Gajar halwa with milk Or
• 2 bhakhari/roti/paratha with 1bowl curd Or
• 2 moringa dosa / 3 idli with 1 bowl of sambar and chutney Or
• 1 glass of milk + Ripped banana+ 6-7 soaked and peeled almonds.
For a Mid-morning snack (around 11 am)
• 1 glass of lassi with Walnuts Or
• 1 glass of smoothie/smoothie bowl
For Lunch (around 1pm to 1.30pm)
• 2-3 satvik chapati with 1bowl vegetables like potato/ ladyfinger/sweet potato/ cauliflower cabbage/ bottle gourd)
• 1 bowl of dal along with 1 bowl of rice, 1 bowl of vegetable salads, a bowl of curd and 1 Puran Poli
Evening snack (around 5.30 to 6 pm)
• Energy bar Or
• Groundnut chikki
Dinner (around 8 pm to 8.30 pm)
• 2 parathas with 1 bowl of vegetables Or
• 2 Green gram chilla with chutney Or
• 2 bowls Mixed dal khichdi
At bedtime (around 10pm to 10.30pm)
• 1 glass of warm milk with 1spoon of ghee
• Or Golden milk with 1spoon of ghee
RECIPE OF PEANUT BUTTER:
Ingredients –
• Roasted peanut -2 cups
• Rock salt – ¼ teaspoon
Preparation
• Take roasted peanuts in a bowl and remove their peel and sieve it.
• Then take it into a mixture. And add 1/4th teaspoon of rock salt. Cover it with a lid and grind it well. In between the lid can be taken off and mixed well and grind again.
• In between around 30 seconds, oil will come out from the peanut and mix it again and grind to another 30 seconds. Till we get thick and creamy peanut butter.
• If needed add 1 spoon of almond oil or honey while grinding – As a sweetener but it is optional.
Benefits of peanut butter –
• It helps in gaining weight through muscle bulking and stimulates our appetite. The perfect time
for serving peanut butter is after an intense workout. The protein helps our muscles to rebuild fiber, increases strength, and overall weight.
• Each 2-tablespoon of Peanut butter (32-gram) contains:
• Calories: 191, Total fat: 16 grams, Saturated fat: 3 grams,
• Monounsaturated fat:8grams, Polyunsaturated fat: 4 grams
• Peanut butter is also packed with protein, fiber, and many essential vitamins and minerals, including manganese, magnesium, phosphorus, vitamin E and B
Satvik Roti / healthy Roti / Beetroot chapati
• Whole wheat flour – 1bowl
• Shredded beetroot – 1 bowl
• Peanut Oil – 1spoon
• Rock salt – Qs
• Water – Qs
Preparation –
• Combine the above ingredients and make a dough like a chapati
• Prepare chapati from this dough with the help of some flour.
• Heat Tava and cook the roti on medium flame.
• Don’t use oil to cook
• This type of roti will digest very quickly and it’s more nutritious.
• Similarly, we can make different kinds of Chapati by using different kinds of vegetables like spinach, cucumber, ridge gourd, carrot, ash gourd, bottle gourd, mint, fenugreek leaves etc.
Calories in one beetroot roti –
It gives around 58 calories, out of which carbohydrate comprises 26 calories, protein accounts for five calories and the remaining calories comes from fat which is 29 calories.
One beetroot roti provides 3% of the total daily calorie requirement of a standard adult diet of 2000 calories.
Tips –
Watermelon seeds can be dried in sunlight, and it can be roasted with a pinch of rock salt, and can be taken as a mid-time chat.
Watermelon seeds are powerhouse of nutrients like folate, iron, zinc, copper, magnesium, and potassium. These seeds are highly nutritious, as they are also rich in amino acids, proteins, and vitamin B complex.
References of Previously Published Healthy Diet Recipes:
• Healthy Gajar ka Halwa – Issue 5
• Quinoa Bowl – Issue 11
• Moringa Dosa – Issue 8
• Healthy Puran Poli – Issue 6
• Healthy & Homemade Smoothies – Issue 7
• Energy Bar – Issue 9 • Greengram Chilla – Issue 10
