How To Make A Diet Table For Weight Gain On a Low Budget? Know Here!

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Published on: 22-May-2024

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How To Make A Diet Table For Weight Gain On a Low Budget? Know Here!

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  

  1. How To Make A Diet Plan For Weight Gain? 

  1. What Is The Best Meal Plan For Weight Gain? 

  1. How Long Does It Take To Put On 7kg? 

  1. Which Food Is Best For Weight Gain? 

  1. Dietitian's Recommendation 

  1. The Final Say 

  1. FAQs 

  1. References 

How To Make A Diet Plan For Weight Gain? 

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.  

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 

  • Almond milk- 1 cup 

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 

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  

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp 

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