饮食计划体重增加

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diet plan for weight gain
体重增加的饮食计划

 

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, 蛋白, 和脂肪.

In your first 5 days our aim is to gain your weight of (0.5-1公斤) 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 和 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.

该 6 和 7 day of your diet plan is a little different with 4000 卡路里. 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 6 和 7 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.

 

天 1

Total

卡路里 2947

蛋白 175 gram

Crabs 224 gram

脂肪 15 gram

Food Items卡路里
3 Scrambled Eggs221
3 slices Wheat Toast, buttered497
Glass of Orange Juice118

小吃 1:

Food Items卡路里
香蕉105

午餐:

卡路里 776

鸡, Bacon & Avocado Salad卡路里
100g Chicken Breast (cooked), 2 pieces lean Back Bacon (grilled)303
1 Avocado, 80g Mixed Salad Leaves, 50g Tomatoes, 黄瓜354
Dressing: 1 Tbsp Olive Oil, Vinegar, Seasoning119

小吃 2:

Food Items卡路里
25g Unsalted Nuts160

晚餐:

Food Items卡路里
3 slices Meatloaf (1 inch each)603
200g Mashed Potato166
80g Peas, 2 Carrots112

Desert: 189 卡路里

 

Food Items卡路里
30g Dark Chocolate189

天 2
3010 卡路里

122g Protein

320g Carbs

137g Fat

早餐:

 

Peanut Butter, 香蕉 & Honey Sandwiches卡路里
4 slices Whole-Wheat Bread352
3 tbsp Peanut Butter285
1 香蕉, 3 tsp Honey169

小吃 1:

Food Items卡路里
1 苹果 (sliced), 1 tbsp Peanut butter222

午餐:

Baked Potato with Tuna & Sweet Corn卡路里
2 Baked Potatoes (200g each)428
100g Tuna, 80g Sweet Corn, 1 tbsp Mayonnaise342
Green Salad dressed with 1 tbsp Olive Oil, Vinegar, Seasoning131

小吃 2:

Food Items卡路里
1 Avocado (mashed), on 3 Rye Crackers445

晚餐:

Food Items卡路里
4 Chicken Thighs (grilled/roasted)259
150G (uncooked weight) Brown Rice179
Roast Mediterranean Vegetables (夏南瓜, red onion, capsicum, eggplant etc.) 在 1 tbsp Olive Oil198

天 3
2904 卡路里

133g Protein

336g Carbs

111g Fat

早餐:

香蕉, 蜜糖 & Nut Oatmeal卡路里
65g Oats, 300ml Whole Milk425
1 香蕉, 25g Nuts, 2 tsp Honey300
Glass of Orange Juice118

小吃 1:

Food Items卡路里
Granola Bar119

午餐:

三文鱼 & Salad Pittas卡路里
200g Canned Salmon360
2 Whole-Wheat Pitta Breads308
2 tbsp Mayonnaise, Salad222
1 苹果110

小吃 2:

Food Items卡路里
1 Mashed Banana on 1 slice Wheat Toast193

晚餐:

Food Items卡路里
Large Cod Fillet (150G)123
300g Potato Wedges, cooked in 1 tbsp Oil344
Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning132

Desert:

Food Items卡路里
1 Fruit Yogurt150

天 4
3007 卡路里

123g Protein

417g Carbs

93g Fat

早餐:

 

Food Items卡路里
50g Granola, 30g Oats, 150ml Whole Milk443
25g Nuts & 25g Raisins241
Glass of Orange Juice118

小吃 1:

Food Items卡路里
香蕉105

午餐:

Food Items卡路里
1 serving Squash, Lentil & Bean One-Pot (Recipe)608
Fruit Yogurt150

小吃 2:

Food Items卡路里
30g Cheese, 2 Rye Crackers203

晚餐:

Food Items卡路里
1 serving Bolognaise (Recipe)318
150g Whole-Wheat Spaghetti510
Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning131

小吃 3:

Food Items卡路里
9 Dried Apricots180

天 5

3094 卡路里

174g Protein

255g Carbs

142g Fat

早餐:

 

Food Items卡路里
50g Granola, 30g Oats, 150ml Whole Milk443
25g Nuts & 25g Raisins241
Glass of Orange Juice118

小吃 1:

 

Food Items卡路里
25g Unsalted Nuts160

午餐:

Food Items卡路里
1 serving Tomato & Seafood Stew (Recipe)560
Buttered Whole-Wheat Roll358
1 苹果110

小吃 2:

Food Items卡路里
1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread200

 

晚餐:

 

Food Items卡路里
1 serving Chicken Casserole (Recipe)629
100g Cabbage24
80g Peas62

Desert:

Food Items卡路里
30g Dark Chocolate189

天 6
4083 卡路里

201g Protein

368g Carbs

170g Fat

早餐:

 

Food Items卡路里
3 Poached Eggs, 2 Slices Whole-Wheat Toast, buttered553
2 pieces Lean Back Bacon, grilled138
Mushroom & Tomatoes, 1 tbsp Olive Oil, grilled151
Glass of Orange Juice118

小吃 1:

Food Items卡路里
1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 香蕉, sliced305

 

午餐: 858

Tuna & Bean Salad卡路里
150g Tuna, 1/2 can Mixed Beans477
Salad Leaves, 1 tbsp Olive Oil131
Whole-Wheat Roll250

小吃 2:

Food Items卡路里
30g Nuts, 9 Dried Apricots380

晚餐:

鸡 & Cashew Stir-Fry卡路里
150g Chicken, 40g Cashew Nuts398
100g Mixed Vegetables (卷心菜, 萝卜, 西兰花)37
2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce322
150g Whole-Wheat Noodles522

小吃 3:

Oatmeal卡路里
40g Oats, 200ml Whole Milk, 1 tsp Honey280

天 7
3999 卡路里

165g Protein

413g Carbs

180g Fat

早餐:

Protein Pancakes, Fruit, 酸奶卡路里
Pancakes (2 蛋, 40g Whole-Wheat Flour, 30g Ground Almonds, 150ml Whole Milk, 1 Mashed Banana)675
Toppings: Fruit, 50g Greek Yogurt, 2 tsp Honey202
1 glass Prune Juice175

小吃 1:

Food Items卡路里
30g Cheese, 2 Rye Crackers203

午餐:

Sardines on Toast, Avocado Salad卡路里
140g Canned Sardines, mashed on 3 slices Whole-Wheat Bread564
Salad Leaves, 1 Avocado, 50g Tomatoes, 1 tbsp Olive Oil471
1 苹果110

小吃 2:

Food Items卡路里
50g Granola, 150ml Whole Milk315

晚餐:

Food Items卡路里
200g Roast Beef358
300g Roast Potatoes447
Mixed Vegetables (萝卜, peas, parsnips, sweet corn)290

Desert:

Food Items卡路里
30g Dark Chocolate189

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