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
必读:

如果您想通过健康的目标增加体重,那么您来对地方了. 在今天的话题中, 我们将讨论减肥的饮食计划. It will help you to intake the right amount of proteins and calories. This plan is for anyone who is underweight and wants to gain weight. All of the diet plans are simple food which you can easily find in markets or any country.

It is also helpful for all of them who want to build the muscle if you will use it daily with an appropriate workout. The meal plan is designed to provide you a balance of carbohydrates, 蛋白, 和脂肪.

How to follow the Diet Plan for Weight Gain?

首先, in your first 5 days of the diet plan, our aim is to gain your weight of (0.5-1公斤) 1-2lbs with approximately 3000 calories per week. Secondly, it actually depends on body size, your daily activity level, and gender. 此外, the diet plan is designed according to your needs. 同样, 天 4 和 5 are designed for the one who loves to cook food someday of a week. 也, try to change your diet as much as possible a variety of food is the symbol of a 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 is training regularly can follow this 6 and 7th-day diet plan rest of them cant. 这对您不健康,您将冒着身体脂肪的风险.

如果您有任何疑问, 请咨询营养师或私人教练以获取更多建议. 尝试按照提到的饮食计划来增加体重.

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天 1

必须检查:

卡路里 2947

蛋白 175 公克

螃蟹 224 公克

脂肪 15 公克

食品卡路里
3 Scrambled Eggs221
3 slices Wheat Toast, buttered497
橙汁一杯118

小吃 1:

食品卡路里
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:

食品卡路里
25g Unsalted Nuts160

晚餐:

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

Desert: 189 卡路里

食品卡路里
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:

食品卡路里
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 汤匙蛋黄酱342
蔬菜沙拉配 1 汤匙橄榄油, Vinegar, Seasoning131

 

小吃 2:

食品卡路里
1 Avocado (捣碎), 上 3 黑麦饼干445

 

晚餐:

食品卡路里
4 鸡大腿 (烤/烤)259
150G (未煮过的重量) 糙米179
烤地中海蔬菜 (夏南瓜, 红葱头, 辣椒, 茄子, 等等) 在 1 汤匙橄榄油198

天 3

2904 卡路里

133g Protein

336g Carbs

111g Fat

 

早餐:

香蕉, 蜜糖 & 坚果燕麦片卡路里
65克燕麦, 300毫升全脂牛奶425
1 香蕉, 25g坚果, 2 tsp Honey300
橙汁一杯118
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小吃 1:

食品卡路里
燕麦棒119

 

午餐:

三文鱼 & 沙拉皮塔饼卡路里
200g鲑鱼罐头360
2 全麦皮塔饼面包308
2 汤匙蛋黄酱, 沙拉222
1 苹果110

 

小吃 2:

食品卡路里
1 香蕉泥 1 切片小麦吐司193

 

晚餐:

食品卡路里
大鳕鱼片 (150G)123
300g土豆楔子, 煮熟的 1 汤匙油344
什锦沙拉叶, 1 汤匙橄榄油, 调味料132

 

Desert:

食品卡路里
1 水果酸奶150

天 4

3007 卡路里

123g Protein

417g Carbs

93g Fat

 

早餐:

食品卡路里
50格兰诺拉麦片, 30克燕麦, 150毫升全脂牛奶443
25g坚果 & 25克葡萄241
橙汁一杯118

 

小吃 1:

食品卡路里
香蕉105

 

午餐:

食品卡路里
1 南瓜, 扁豆 & 豆一锅 (食谱)608
水果酸奶150

 

小吃 2:

食品卡路里
30克奶酪, 2 黑麦饼干203

 

晚餐:

食品卡路里
1 博洛尼亚菜 (食谱)318
150g全麦通心粉510
什锦沙拉叶, 1 汤匙橄榄油, 调味料131

 

小吃 3:

食品卡路里
9 Dried Apricots180

天 5

3094 卡路里

174g Protein

255g Carbs

142g Fat

 

早餐:

食品卡路里
50格兰诺拉麦片, 30克燕麦, 150毫升全脂牛奶443
25g坚果 & 25克葡萄241
橙汁一杯118

 

小吃 1:

食品卡路里
25g Unsalted Nuts160

 

午餐:

食品卡路里
1 serving Tomato & Seafood Stew (食谱)560
Buttered Whole-Wheat Roll358
1 苹果110

 

小吃 2:

食品卡路里
1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread200

 

晚餐:

食品卡路里
1 serving Chicken Casserole (食谱)629
100g Cabbage24
80g Peas62
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Desert:

食品卡路里
30g Dark Chocolate189

天 6

4083 卡路里

201g Protein

368g Carbs

170g Fat

 

早餐:

食品卡路里
3 Poached Eggs, 2 Slices Whole-Wheat Toast, buttered553
2 pieces Lean Back Bacon, grilled138
Mushroom & Tomatoes, 1 汤匙橄榄油, grilled151
橙汁一杯118

 

小吃 1:

食品卡路里
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 汤匙橄榄油131
Whole-Wheat Roll250

 

小吃 2:

食品卡路里
30g坚果, 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 汤匙油, 1 tbsp Honey, 1 tbsp Soy Sauce322
150g Whole-Wheat Noodles522

 

小吃 3:

Oatmeal卡路里
40克燕麦, 200毫升全脂牛奶, 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, 150毫升全脂牛奶, 1 Mashed Banana)675
Toppings: Fruit, 50g Greek Yogurt, 2 tsp Honey202
1 glass Prune Juice175

 

小吃 1:

食品卡路里
30克奶酪, 2 黑麦饼干203

 

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 汤匙橄榄油471
1 苹果110

 

小吃 2:

食品卡路里
50格兰诺拉麦片, 150毫升全脂牛奶315

 

晚餐:

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

 

Desert:

食品卡路里
30g Dark Chocolate189

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