Diet Chart To Gain Weight

Meals Time What to have

Before 7 a.m. – 8 a.m. A cup of tea or cappuccino will full fat milk and sugar.

breakfast

Breakfast 8 a.m. – 9 a.m. • Two multigrain breads with low fat butter and egg omelet.

• Or, a bowl of corn flakes, oats, or porridge.

• Or poha, upma, or some daliya khichdi with lots of veggies.

• Or, two chapattis with a bowl of veggies or two stuffed paranthas.

• Fruits or a glass of fresh fruit juice.

After Breakfast 10 a.m. – 11 a.m. A glass of full fat milk with a health drink of your choice or whey protein.

Lunch 12:30 p.m. – 1:30 p.m. • A small bowl of rice and two chapattis.

• A cup of pulses (Masoor, moong, chana)

• ½ cup of vegetable curry

• 3 oz chicken or a piece of fish/ eggs/ tofu

• Mixed salad made of cucumber, carrot, and tomatoes

• A small bowl of sweet curd

Evening snack 5:30 p.m. – 6:30 p.m. • Veg sandwich with cheese
 • aked potato with skin and avocado dip.

Dinner 8:30 p.m. – 9:30 p.m. • ½ cup brown rice and 1 cup kidney beans/mushroom curry

• Mixed salad made of cucumber, carrot, and tomatoes

Before bed 10:30 p.m. – 11 p.m. • A glass of milk