How To Make A Diet Table For Weight Gain On a Low Budget? Know Here!
Health
Published on: 22-May-2024
10 min read
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Lalita Vishwakarma
How To Make A Diet Table For Weight Gain On a Low Budget? Know Here!
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Hello readers! When it comes to designing a diet table for weight gain on a limited budget, strategic and thoughtful planning is very important. It's essential to focus on nutrient-dense, affordable foods that can support healthy weight gain without breaking the bank. Adding budget-friendly staples such as rice, beans, lentils, oats, and affordable protein sources like eggs, canned tuna, and chicken can form the foundation of a cost-effective weight gain diet.
Additionally, prioritising seasonal fruits and vegetables and exploring local markets for the best deals can further optimise the budget while ensuring a well-rounded and nutritious meal plan. By carefully balancing macronutrients and incorporating affordable yet nutrient-rich foods, it's possible to create an effective and economical weight-gain diet. Here, in this blog, we will explore how to make a diet table for weight gain and look for the best meal plan. So, to learn more, keep reading the blog!
Table of Contents
How To Make A Diet Plan For Weight Gain?
What Is The Best Meal Plan For Weight Gain?
How Long Does It Take To Put On 7kg?
Which Food Is Best For Weight Gain?
Dietitian's Recommendation
The Final Say
FAQs
References
How To Make A Diet Plan For Weight Gain?
When making a diet table for weight gain and planning meals to encourage weight gain, several dietary factors must be considered to ensure that the added weight consists mainly of lean muscle rather than excess fat. Here are some key points to remember while planning a meal plan for weight gain for skinny guys:
1. Caloric Surplus
This is the first and most important factor to consider if you are looking for a diet plan for weight gain with calories. By consuming more calories than the body expends, individuals provide the necessary energy for muscle growth and repair. This surplus is vital for achieving a positive energy balance and supporting the anabolic processes required for muscle development.
2. Keep Your Macronutrient Balance
Next comes another essential factor for diet table for weight gain, which is keeping a good macronutrient balance. These include carbohydrates, proteins, and fats, crucial for optimising muscle growth and overall health. Carbohydrates are the body's primary energy source during exercise and replenish glycogen stores, while proteins help build muscle. Healthy fats regulate hormone production and nutrient absorption, further supporting the body's physiological processes.
3. Protein Quality and Quantity
Making sure to prioritise high-quality protein sources is important for getting enough essential amino acids needed for muscle repair and growth. Studies indicate that consuming 1.2 to 2.2 gms of protein/ kg of body weight per day can help maximise muscle protein synthesis, which supports muscle hypertrophy and strength gains.
4. Carbohydrate Selection
Next comes the selection of carbohydrates like whole grains, fruits, vegetables, and legumes, which provide sustained energy and essential nutrients for optimal performance and recovery. These carbohydrates also contribute to glycogen replenishment, supporting endurance and muscle function during exercise.
5. Healthy Fats
It is also essential to include healthy fats in weekly diet plan for weight gain like avocados, nuts, seeds, and fatty fish, providing concentrated energy and essential fatty acids necessary for cellular function and regulating hormones. Adding these fats to the diet supports overall health and may enhance anabolic signalling pathways, facilitating muscle growth.
Also Read: The Best Diet Plan For Weight Gain
6. Ensure Nutrient Density
Prioritising nutrient-dense foods, including colourful fruits and vegetables, ensure adequate intake of minerals, antioxidants, and vitamins essential for overall health and well-being. These nutrients support immune function, reduce oxidative stress, and optimise cellular metabolism, facilitating optimal muscle function and recovery.
7. Meal Timing and Frequency
Meal timing is also very important if you are looking for a diet plan for weight gain vegetarian. Distributing calorie intake evenly throughout the day, with regular meals and snacks every 3-4 hours, supports energy balance and muscle protein synthesis. Pre- and post-exercise meals provide essential nutrients for fueling workouts and facilitating muscle repair and growth.
What Is The Best Meal Plan For Weight Gain?
If you're looking to improve muscles in a healthy way, it's important to follow a well-structured diet plan for weight gain with time table. A vegan or vegetarian diet plan for weight gain with a focus on calorie intake and a proper timetable can make a significant difference. By carefully tracking your calorie consumption and following a balanced meal schedule, you can effectively work towards your weight gain goals while maintaining a healthy lifestyle.
Here is a weekly diet plan for weight gain:
Day 1 - Vegan Diet Plan For Weight Gain (1800 Kcal) | |
Pre-workout meal | 1 Banana with 1 Tbsp of peanut butter |
Breakfast (Post-Workout) | Oats cheela - 2 +1 Small bowl of fortified yoghurt |
Mid Meal | A medium bowl of fruits |
Lunch | Chapati - 3 + Lauki raita - 1 small bowl + Spinach dal - 1 small bowl + Mixed salad with greens- 1-quarter plate |
Snacks | Carrot and cucumber stick with chickpea hummus dip (1-1 carrot and cucumber) |
Dinner | Sauteed tofu- 100 gm + Vegetable biryani- 1 medium bowl + green chutney |
Day 2 - Vegan Diet Plan For Weight Gain (1800 Kcal) | |
Pre-workout meal | 1 apple |
Breakfast (Post-Workout) | 1 small bowl of vegetable upma + 1 Tbsp of peanut chutney |
Mid Meal | A medium bowl of fruits |
Lunch | 1 medium bowl of brown rice + rajmah - 1 medium bowl + Mixed salad with greens- 1-quarter plate |
Snacks | Roasted chana and peanuts- a handful + 1 glass of coconut water |
Dinner | Beetroot pumpkin soup- 1 medium size bowl + Vegetable brown rice - 1 medium size bowl + Mint chutney- 2 Tbsp |
Day 3- Vegan Diet Plan For Weight Gain (1800 Kcal) | |
Pre-workout meal | 1 apple with 1 tsp virgin coconut oil |
Breakfast (Post-Workout) | 3 moong dal idli + 1 medium bowl of sambhar |
Mid Meal | Fruit bowl - 1 medium |
Lunch | Brown rice- 1 medium bowl + Spinach tomato veg- 1 medium bowl + Chole- 1 small bowl + cucumber and carrot salad- 1-quarter plate |
Snacks | Roasted peanuts -3 Tbsp |
Dinner | Ragi roti- 2 + Tofu curry - 1 medium bowl + Coriander chutney - 2 Tbsp |
Day 4 - Vegan Diet Plan for weight gain (1800 kcal) | |
Pre-workout meal | 1 Brown bread toast with 1 tsp peanut butter |
Breakfast (Post-Workout) | 2 moong dal chilla +2 Tbsp mint coriander chutney
|
Mid meal | A bowl of fruits |
Lunch | Chapati- 3 + Soybean curry- 1 medium bowl + Fortified yogurt - 1 small bowl + Broccoli salad |
Snacks | Carrot sticks with hung curd dip |
Dinner | Quinoa khichdi- 1 medium size bowl + Spinach curry - 1 medium size bowl + Steamed vegetable |
Day 5 - Vegan Diet Plan for weight gain (1800 kcal) | |
Pre-workout meal | 1 banana + 1 tbsp peanut butter |
Breakfast (Post-Workout) | Dalia porridge with almond milk topped with nuts - 1 medium-sized bowl |
Mid meal | A bowl of fruits |
Lunch | Tofu curry- 1 medium bowl + Brown rice - 1 medium bowl + Mixed vegetable salad |
Snacks | Roasted tofu cubes (100gm) + Green chutney- 1 Tbsp |
Dinner | Quinoa khichadi- 1 medium bowl + Sauteed vegetables with roasted peanuts- 1 small size bowl |
Day 6- Vegan Diet Plan For Weight Gain (1800 Kcal) | |
Pre-workout meal | 1 apple with 1 Tbsp of peanut butter |
Breakfast (Post-Workout) | 1 small bowl of vegetable upma + 1 Tbsp coconut chutney |
Lunch | Multigrain chapati- 3 + Cabbage sabzi- 1 small bowl + Spinach dal - 1 medium bowl + Green salad |
Mid meal | A bowl of fruits |
Snacks | Handful of nuts with roasted makhana- 1 small bowl |
Dinner | Mixed vegetable soup- 1 medium size bowl + Vegetable brown rice - 1 medium bowl + Mint chutney- 2 Tbsp |
Day 7 - Vegan Diet Plan for Weight Gain (1800 kcal) | |
Pre-workout meal | 1 banana with 1 Tbsp of peanut butter |
Breakfast (Post-Workout) | 1 small bowl ragi porridge with soaked chia seeds +1 small bowl diced fruits |
Mid meal | A bowl of fruits |
Lunch | Boiled chickpea salad with cherry tomatoes, cucumber and tahini dressing + Buckwheat upma- 1 medium bowl |
Snacks | 1 medium bowl of fruits |
Dinner | Lentil soup- 1 medium size bowl + Vegetable khichdi - 1 medium size bowl + Mint chutney- 2 Tbsp |
Also Read: 7 Best Indian Superfoods For Weight Gain
How Long Does It Take To Put On 7kg?
Putting on 7kg depends on various factors such as metabolism, diet, and exercise routine. Generally, gaining 7kg could take several weeks to a few months. However, it's important to prioritise healthy weight gain and take advice from a healthcare professional for personalised guidance.
Moreover, factors like age, body type, and medical history can also play a role in the time it takes to gain weight. Additionally, it's essential to focus on gaining weight in a sustainable and healthy manner to avoid any negative impact on overall well-being.
Which Food Is Best For Weight Gain?
The list of foods that can help you to improve your health and weight gain are:
Food | Benefits |
Whole Milk | High in calories and protein, rich in vitamins and minerals. |
Nuts and Nut Butter | Dense in calories, healthy fats, and protein. |
Avocados | Rich in healthy fats, vitamins, and fibre. |
Lean Red Meat | High in protein and iron, helps build muscle mass. |
Salmon and Oily Fish | Rich in omega-3 fatty acids and protein, it is good for heart and brain health. |
Potatoes and Starches | They are high in carbohydrates, provide energy, and contain important nutrients. |
Whole Grain Bread | The source of carbohydrates and fibre supports sustained energy levels. |
Dried Fruits | Calorie-dense, and contains fibre, vitamins, and minerals. |
Cheese | High in calories, protein, and calcium. |
Eggs | It is an excellent source of high-quality protein and healthy fats. |
Full-Fat Yogurt | Rich in calories, protein, and probiotics for gut health. |
Protein Shakes | A convenient source of protein and calories and supports muscle growth. |
Dietitian's Recommendation
As a dietitian, I recommend choosing nutrient-rich foods to support overall health and muscle development instead of solely focusing on increasing calorie intake. Try to include foods such as proteins, healthy fats and complex carbohydrates in your diet table for weight gain, which is important. It's also beneficial to eat at regular intervals throughout the day and ensure each meal contains a good source of protein to aid muscle building. Moreover, gradually increasing calorie intake and adjusting based on individual progress is advised to prevent excessive fat accumulation.
Dt. Aditi Upadhyay
The Final Say
People can increase muscle building while avoiding excessive fat gain by focusing on nutrient-rich diets and consuming an abundance of calories from sources such as lean proteins, complex carbs, and healthy fats. Consistency in meal timing, portion control, macronutrient balancing, frequent exercise, and staying hydrated is essential for accomplishing weight gain goals. For more details regarding the diet table for weight gain and plans, visit ToneOp.
FAQs
1. How can I gain 7 kg of weight in one month?
It's important to note that aiming to gain 7 kg in a month is not recommended as it can cause adverse health effects. Instead, it's best to gradually increase calorie intake and incorporate strength training exercises over time to build muscle healthily.
2. What are some of the best foods for weight gain?
Some of the best foods to gain weight include:
Foods rich in proteins such as chicken or tofu.
Foods with complex carbohydrates like quinoa or whole grains.
Foods with healthy fats, including avocado or nuts.
3. What is the most effective meal plan for gaining weight?
The ideal meal plan for weight gain involves a mix of macronutrients (carbs, proteins, fats) and regular meals and snacks throughout the day. Prioritise whole, nutritious foods and aim for a slight calorie surplus to aid muscle growth. Seeking guidance from a dietitian can help tailor a meal plan to suit individual needs and objectives.
References
About ToneOp
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