Mfine Healthcare,

1245,22 nd Main Road, 13 th Cross Road,

HSR Layout,
Bangalore, Karnataka - 560102

Name: ​Rushi ​Age:​ 23 yrs ​ ​ ​ BMI: ​18.2 kg/m​2​ ​ ​Ideal Body Weight​ : 60-65 kg

HEALTHY DIET PLAN FOR WEIGHT GAIN

MEAL TIME FOOD OPTION with QUANTITY

Early 5-6:00 am 1 banana + 1 fistful of nuts and seeds ( soaked overnight )

Morning Or 1 scoop protein supplement ( kabi pro ) with 1 cup milk

Breakfast 8-9:00 am ​2-3 whole wheat chapati /poori/dosa/paratha/idli

+ 1 cup cooked vegetables
+ ​ 2 tsp ​coconut chutney or peanut chutney
+ 1 seasonal fruit
+ 1 cup curd /sprouts/chana/1 egg
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee
​Or
2 cup Rice/ Poha/ Sabudana Khichdi/ Upma/millet khichdi
/dalia/vermicelli ( add vegetables like carrot,
cabbage,beans,peas,onion, tomato, cauliflower,coriander or mint )
+ ​ 2 tsp ​coconut chutney or peanut chutney
+ 1 seasonal fruit
+ 1 cup curd/sprouts/chana/1 egg
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee

Mid morning 11:00 am 1 cup fresh sugarcane juice / sattu drink /coconut water
​Or
1 seasonal fruit +1 fistful of nuts and seeds ( soaked )
​Or
Homemade sweet/​1 slice of cheese

Lunch 2:00 pm ​ 4 whole wheat chapatis / 2 cups of veg pulao/peas pulao

+ 1 cup of cooked vegetables
+ 1 cup dal /sambar/soya curry/rajma/chole/lobia/paneer
Or egg curry
+ 1 cup curd
+ green chutney
+ 1 cup salad​ ​ ( cucumber/carrot/onion/tomato/radish/beetroot/
bell peppers)

Dt. Bhawi Panwar 

M.Sc. Food and Nutrition
 Mfine Healthcare,
1245,22 nd Main Road, 13 th Cross Road,
HSR Layout,
Bangalore, Karnataka - 560102

+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee

Snacks 5:00 pm ​1 fruit ( seasonal )

+1 cup boiled chana /roasted peanut /boiled whole moong dal
Or 2 egg / ​besan cheela /moong dal cheela

Dinner 8:00 pm ​ 4 whole wheat chapatis/ 2 cups of veg pulao/peas pulao

+ 1 cup of cooked vegetables
+ 1 cup dal /sambar/soya curry/rajma/chole/lobia/paneer
Or egg curry
+ 1 cup curd
+ 1 cup salad ( cucumber/carrot/onion/tomato/radish/beetroot/ bell
peppers)
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee

Bed time 10:00pm 1 scoop of Kabipro ( protein supplement) with 1 cup full cream milk

NOTE:​ ​1 cup = 1 glass = 250 ml

½ cup = 1 katori = 1 bowl=125 g
1 tablespoon = 15 g
1 teaspoon = 5 g

Dietary Guidelines:
1. Eat all meals. Don’t Skip any meal.
2. Maintain your meal timings.
3. Include Lots of Green Vegetables, Seasonal Fruits, Salads, Sprouts, Curds in your routine Diet.
4. Include Millets in Diet like- Sorghum (Jowar), Foxtail millet, Finger millet (Ragi), Pearl millet (Bajra).
5. Do Exercise daily (COMPULSORY) ​: 45 minutes of aerobic activity.
(Brisk walking/ Jogging/ Swimming/ Cycling)
6. Drink 9-12 glasses of water everyday.
7. Use only half litre of oil for cooking per person, every month. Avoid Refined Oils. Use Cold Pressed
Oil.
8. Avoid: Bakery Products, Refined Foods (Maida Made), Fried Foods, Sweets, Junk Food, Processed
Foods, Noodles, Cold Drinks, Chinese Foods, Sugary Foods, Excess Tea & Coffee and so on.
9. Maintain a gap of 3 hours in your meal and sleep timings. Sleep for 7 hours daily.
10. Follow- Up : 2 Months.

Dt. Bhawi Panwar 

M.Sc. Food and Nutrition
 Mfine Healthcare,
1245,22 nd Main Road, 13 th Cross Road,
HSR Layout,
Bangalore, Karnataka - 560102

Dt. Bhawi Panwar 

M.Sc. Food and Nutrition