If you want to gain weight with a healthy goal then you are on a right place. It will help you in to intake right amount of proteins and calories. This plan is for anyone is underweight and want to gain weight. All of the diet plan is with simple food which you can easily find in markets or any country.
It is also help for all of them who wants to build the muscle, if you will use it daily with appropriate workout. The meal plan are designed to provide you a balance of carbohydrates, протеин, и мазнини.
In your first 5 days our aim is to gain your weight of (0.5-1килограма) 1-2lbs with approximately 3000 calories per week. It will actually depend on the body size, your daily activity level and gender. The diet plan is designed according to your needs. The day 4 и 5 are designed for the one who love to cook food in some day of a week. Try to change your diet as much as possible variety of food is the symbol of healthy life.
Най- 6тата и 7тата day of your diet plan is a little different with 4000 калории. This diet only should follow those who do work out daily and want to increase their muscles significantly. The one who are training regularly can follow this 6тата и 7тата day diet plan rest of them cant. It is unhealthy for you and you will be risking yourself for body fat.
If you have any doubt, please consult a nutritionist or personal trainer for more advice.
ДЕН 1
Total
Калории 2947
протеин 175 gram
Crabs 224 gram
Дебел 15 gram
| Food Items | Калории |
| 3 Scrambled Eggs | 221 |
| 3 slices Wheat Toast, buttered | 497 |
| Glass of Orange Juice | 118 |
Лека закуска 1:
| Food Items | Калории |
| банан | 105 |
обяд:
Калории 776
| Пиле, Bacon & Avocado Salad | Калории |
| 100g Chicken Breast (cooked), 2 pieces lean Back Bacon (grilled) | 303 |
| 1 Avocado, 80g Mixed Salad Leaves, 50g Tomatoes, краставица | 354 |
| Dressing: 1 Tbsp Olive Oil, Vinegar, Seasoning | 119 |
Лека закуска 2:
| Food Items | Калории |
| 25g Unsalted Nuts | 160 |
Вечеря:
| Food Items | Калории |
| 3 slices Meatloaf (1 inch each) | 603 |
| 200g Mashed Potato | 166 |
| 80g Peas, 2 Carrots | 112 |
Desert: 189 Калории
| Food Items | Калории |
| 30g Dark Chocolate | 189 |
ден 2
3010 Калории
122g Protein
320g Carbs
137g Fat
закуска:
| Peanut Butter, банан & Honey Sandwiches | Калории |
| 4 slices Whole-Wheat Bread | 352 |
| 3 tbsp Peanut Butter | 285 |
| 1 банан, 3 tsp Honey | 169 |
Лека закуска 1:
| Food Items | Калории |
| 1 ябълка (sliced), 1 tbsp Peanut butter | 222 |
обяд:
| Baked Potato with Tuna & Sweet Corn | Калории |
| 2 Baked Potatoes (200g each) | 428 |
| 100g Tuna, 80g Sweet Corn, 1 tbsp Mayonnaise | 342 |
| Green Salad dressed with 1 tbsp Olive Oil, Vinegar, Seasoning | 131 |
Лека закуска 2:
| Food Items | Калории |
| 1 Avocado (mashed), on 3 Rye Crackers | 445 |
Вечеря:
| Food Items | Калории |
| 4 Пилешки бедра (grilled/roasted) | 259 |
| 150г (uncooked weight) Brown Rice | 179 |
| Roast Mediterranean Vegetables (тиквички, red onion, capsicum, eggplant etc.) в 1 tbsp Olive Oil | 198 |
ден 3
2904 Калории
133g Protein
336g Carbs
111g Fat
закуска:
| банан, Пчелен мед & Nut Oatmeal | Калории |
| 65g Oats, 300ml Whole Milk | 425 |
| 1 банан, 25g Nuts, 2 tsp Honey | 300 |
| Glass of Orange Juice | 118 |
Лека закуска 1:
| Food Items | Калории |
| Granola Bar | 119 |
обяд:
| сьомга & Salad Pittas | Калории |
| 200g Canned Salmon | 360 |
| 2 Whole-Wheat Pitta Breads | 308 |
| 2 tbsp Mayonnaise, Salad | 222 |
| 1 ябълка | 110 |
Лека закуска 2:
| Food Items | Калории |
| 1 Mashed Banana on 1 slice Wheat Toast | 193 |
Вечеря:
| Food Items | Калории |
| Large Cod Fillet (150г) | 123 |
| 300g Potato Wedges, cooked in 1 tbsp Oil | 344 |
| Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning | 132 |
Desert:
| Food Items | Калории |
| 1 Fruit Yogurt | 150 |
ден 4
3007 Калории
123g Protein
417g Carbs
93g Fat
закуска:
| Food Items | Калории |
| 50g Granola, 30g Oats, 150ml Whole Milk | 443 |
| 25g Nuts & 25g Raisins | 241 |
| Glass of Orange Juice | 118 |
Лека закуска 1:
| Food Items | Калории |
| банан | 105 |
обяд:
| Food Items | Калории |
| 1 serving Squash, Lentil & Bean One-Pot (Recipe) | 608 |
| Fruit Yogurt | 150 |
Лека закуска 2:
| Food Items | Калории |
| 30g Cheese, 2 Rye Crackers | 203 |
Вечеря:
| Food Items | Калории |
| 1 serving Bolognaise (Recipe) | 318 |
| 150g Whole-Wheat Spaghetti | 510 |
| Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning | 131 |
Лека закуска 3:
| Food Items | Калории |
| 9 Dried Apricots | 180 |
ден 5
3094 Калории
174g Protein
255g Carbs
142g Fat
закуска:
| Food Items | Калории |
| 50g Granola, 30g Oats, 150ml Whole Milk | 443 |
| 25g Nuts & 25g Raisins | 241 |
| Glass of Orange Juice | 118 |
Лека закуска 1:
| Food Items | Калории |
| 25g Unsalted Nuts | 160 |
обяд:
| Food Items | Калории |
| 1 serving Tomato & Seafood Stew (Recipe) | 560 |
| Buttered Whole-Wheat Roll | 358 |
| 1 ябълка | 110 |
Лека закуска 2:
| Food Items | Калории |
| 1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread | 200 |
Вечеря:
| Food Items | Калории |
| 1 serving Chicken Casserole (Recipe) | 629 |
| 100g Cabbage | 24 |
| 80g Peas | 62 |
Desert:
| Food Items | Калории |
| 30g Dark Chocolate | 189 |
ден 6
4083 Калории
201g Protein
368g Carbs
170g Fat
закуска:
| Food Items | Калории |
| 3 Poached Eggs, 2 Slices Whole-Wheat Toast, buttered | 553 |
| 2 pieces Lean Back Bacon, grilled | 138 |
| Mushroom & Tomatoes, 1 tbsp Olive Oil, grilled | 151 |
| Glass of Orange Juice | 118 |
Лека закуска 1:
| Food Items | Калории |
| 1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 банан, sliced | 305 |
обяд: 858
| Tuna & Bean Salad | Калории |
| 150g Tuna, 1/2 can Mixed Beans | 477 |
| Salad Leaves, 1 tbsp Olive Oil | 131 |
| Whole-Wheat Roll | 250 |
Лека закуска 2:
| Food Items | Калории |
| 30g Nuts, 9 Dried Apricots | 380 |
Вечеря:
| Пиле & Cashew Stir-Fry | Калории |
| 150g Chicken, 40g Cashew Nuts | 398 |
| 100g Mixed Vegetables (зеле, моркови, броколи) | 37 |
| 2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce | 322 |
| 150g Whole-Wheat Noodles | 522 |
Лека закуска 3:
| Oatmeal | Калории |
| 40g Oats, 200ml Whole Milk, 1 tsp Honey | 280 |
ден 7
3999 Калории
165g Protein
413g Carbs
180g Fat
закуска:
| Protein Pancakes, Fruit, кисело мляко | Калории |
| Pancakes (2 яйца, 40g Whole-Wheat Flour, 30g Ground Almonds, 150ml Whole Milk, 1 Mashed Banana) | 675 |
| Toppings: Fruit, 50g Greek Yogurt, 2 tsp Honey | 202 |
| 1 glass Prune Juice | 175 |
Лека закуска 1:
| Food Items | Калории |
| 30g Cheese, 2 Rye Crackers | 203 |
обяд:
| Sardines on Toast, Avocado Salad | Калории |
| 140g Canned Sardines, mashed on 3 slices Whole-Wheat Bread | 564 |
| Salad Leaves, 1 Avocado, 50g Tomatoes, 1 tbsp Olive Oil | 471 |
| 1 ябълка | 110 |
Лека закуска 2:
| Food Items | Калории |
| 50g Granola, 150ml Whole Milk | 315 |
Вечеря:
| Food Items | Калории |
| 200g Roast Beef | 358 |
| 300g Roast Potatoes | 447 |
| Mixed Vegetables (моркови, peas, parsnips, sweet corn) | 290 |
Desert:
| Food Items | Калории |
| 30g Dark Chocolate | 189 |
