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日 和 7日 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日 和 7日 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 Eggs | 221 |
| 3 slices Wheat Toast, buttered | 497 |
| Glass of Orange Juice | 118 |
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, Seasoning | 119 |
小吃 2:
| Food Items | 卡路里 |
| 25g Unsalted Nuts | 160 |
晚餐:
| Food Items | 卡路里 |
| 3 slices Meatloaf (1 inch each) | 603 |
| 200g Mashed Potato | 166 |
| 80g Peas, 2 Carrots | 112 |
Desert: 189 卡路里
| Food Items | 卡路里 |
| 30g Dark Chocolate | 189 |
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 Bread | 352 |
| 3 tbsp Peanut Butter | 285 |
| 1 香蕉, 3 tsp Honey | 169 |
小吃 1:
| Food Items | 卡路里 |
| 1 苹果 (sliced), 1 tbsp Peanut butter | 222 |
午餐:
| Baked Potato with Tuna & Sweet Corn | 卡路里 |
| 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 |
小吃 2:
| Food Items | 卡路里 |
| 1 Avocado (mashed), on 3 Rye Crackers | 445 |
晚餐:
| Food Items | 卡路里 |
| 4 Chicken Thighs (grilled/roasted) | 259 |
| 150G (uncooked weight) Brown Rice | 179 |
| Roast Mediterranean Vegetables (夏南瓜, red onion, capsicum, eggplant etc.) 在 1 tbsp Olive Oil | 198 |
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 Milk | 425 |
| 1 香蕉, 25g Nuts, 2 tsp Honey | 300 |
| Glass of Orange Juice | 118 |
小吃 1:
| Food Items | 卡路里 |
| Granola Bar | 119 |
午餐:
| 三文鱼 & Salad Pittas | 卡路里 |
| 200g Canned Salmon | 360 |
| 2 Whole-Wheat Pitta Breads | 308 |
| 2 tbsp Mayonnaise, Salad | 222 |
| 1 苹果 | 110 |
小吃 2:
| Food Items | 卡路里 |
| 1 Mashed Banana on 1 slice Wheat Toast | 193 |
晚餐:
| Food Items | 卡路里 |
| Large Cod Fillet (150G) | 123 |
| 300g Potato Wedges, cooked in 1 tbsp Oil | 344 |
| Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning | 132 |
Desert:
| Food Items | 卡路里 |
| 1 Fruit Yogurt | 150 |
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 Milk | 443 |
| 25g Nuts & 25g Raisins | 241 |
| Glass of Orange Juice | 118 |
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 Yogurt | 150 |
小吃 2:
| Food Items | 卡路里 |
| 30g Cheese, 2 Rye Crackers | 203 |
晚餐:
| Food Items | 卡路里 |
| 1 serving Bolognaise (Recipe) | 318 |
| 150g Whole-Wheat Spaghetti | 510 |
| Mixed Salad Leaves, 1 tbsp Olive Oil, seasoning | 131 |
小吃 3:
| Food Items | 卡路里 |
| 9 Dried Apricots | 180 |
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 Milk | 443 |
| 25g Nuts & 25g Raisins | 241 |
| Glass of Orange Juice | 118 |
小吃 1:
| Food Items | 卡路里 |
| 25g Unsalted Nuts | 160 |
午餐:
| Food Items | 卡路里 |
| 1 serving Tomato & Seafood Stew (Recipe) | 560 |
| Buttered Whole-Wheat Roll | 358 |
| 1 苹果 | 110 |
小吃 2:
| Food Items | 卡路里 |
| 1 tbsp Peanut Butter, 1 slice Whole-Wheat Bread | 200 |
晚餐:
| Food Items | 卡路里 |
| 1 serving Chicken Casserole (Recipe) | 629 |
| 100g Cabbage | 24 |
| 80g Peas | 62 |
Desert:
| Food Items | 卡路里 |
| 30g Dark Chocolate | 189 |
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, buttered | 553 |
| 2 pieces Lean Back Bacon, grilled | 138 |
| Mushroom & Tomatoes, 1 tbsp Olive Oil, grilled | 151 |
| Glass of Orange Juice | 118 |
小吃 1:
| Food Items | 卡路里 |
| 1 slice Whole-Wheat Bread, 1 tbsp Peanut Butter, 1 香蕉, sliced | 305 |
午餐: 858
| Tuna & Bean Salad | 卡路里 |
| 150g Tuna, 1/2 can Mixed Beans | 477 |
| Salad Leaves, 1 tbsp Olive Oil | 131 |
| Whole-Wheat Roll | 250 |
小吃 2:
| Food Items | 卡路里 |
| 30g Nuts, 9 Dried Apricots | 380 |
晚餐:
| 鸡 & Cashew Stir-Fry | 卡路里 |
| 150g Chicken, 40g Cashew Nuts | 398 |
| 100g Mixed Vegetables (卷心菜, 萝卜, 西兰花) | 37 |
| 2 tbsp Oil, 1 tbsp Honey, 1 tbsp Soy Sauce | 322 |
| 150g Whole-Wheat Noodles | 522 |
小吃 3:
| Oatmeal | 卡路里 |
| 40g Oats, 200ml Whole Milk, 1 tsp Honey | 280 |
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 Honey | 202 |
| 1 glass Prune Juice | 175 |
小吃 1:
| Food Items | 卡路里 |
| 30g Cheese, 2 Rye Crackers | 203 |
午餐:
| Sardines on Toast, Avocado Salad | 卡路里 |
| 140g Canned Sardines, mashed on 3 slices Whole-Wheat Bread | 564 |
| Salad Leaves, 1 Avocado, 50g Tomatoes, 1 tbsp Olive Oil | 471 |
| 1 苹果 | 110 |
小吃 2:
| Food Items | 卡路里 |
| 50g Granola, 150ml Whole Milk | 315 |
晚餐:
| Food Items | 卡路里 |
| 200g Roast Beef | 358 |
| 300g Roast Potatoes | 447 |
| Mixed Vegetables (萝卜, peas, parsnips, sweet corn) | 290 |
Desert:
| Food Items | 卡路里 |
| 30g Dark Chocolate | 189 |
