Diet Chart For Weight Gain In 7 Days
Gaining weight can be as difficult as losing weight for some people. While some people struggle to lose weight, others struggle to gain weight. Gaining weight can be especially challenging for people who have a fast metabolism, are underweight, or have a high level of physical activity. However, with the right diet, gaining weight can be easier and healthier. Here's a diet chart for weight gain in 7 days that can help you gain weight in a healthy way.
Day 1: Monday
Breakfast: Start your day with a high-calorie breakfast that includes whole grains, fruits, and nuts. You can have oatmeal with sliced bananas, nuts, and honey.
Morning snack: Have a fruit smoothie with milk, bananas, berries, and nuts.
Lunch: For lunch, have a chicken sandwich with whole grain bread, cheese, lettuce, and tomatoes. You can also add avocado and mayonnaise for extra calories.
Afternoon snack: Have a handful of mixed nuts or roasted chickpeas.
Dinner: For dinner, have grilled salmon with brown rice and steamed vegetables. You can also have a side salad with avocado and nuts.
Day 2: Tuesday
Breakfast: Have a breakfast burrito with scrambled eggs, cheese, avocado, and salsa.
Morning snack: Have a protein shake with milk, bananas, and peanut butter.
Lunch: For lunch, have a turkey and cheese wrap with whole grain tortilla, lettuce, and tomato. You can also add hummus and avocado for extra calories.
Afternoon snack: Have a bagel with cream cheese and smoked salmon.
Dinner: For dinner, have spaghetti with meat sauce and garlic bread. You can also have a side salad with nuts and avocado.
Day 3: Wednesday
Breakfast: Have a breakfast bowl with Greek yogurt, granola, berries, and nuts.
Morning snack: Have a protein bar with nuts and dried fruits.
Lunch: For lunch, have a chicken and vegetable stir-fry with brown rice.
Afternoon snack: Have a protein shake with milk, bananas, and peanut butter.
Dinner: For dinner, have a baked potato with chili and cheese. You can also have a side salad with avocado and nuts.
Day 4: Thursday
Breakfast: Have a smoothie bowl with Greek yogurt, frozen bananas, berries, and nuts.
Morning snack: Have a handful of mixed nuts or roasted chickpeas.
Lunch: For lunch, have a tuna salad with mixed greens, avocado, and nuts.
Afternoon snack: Have a protein shake with milk, bananas, and peanut butter.
Dinner: For dinner, have grilled chicken with sweet potato and steamed vegetables. You can also have a side salad with avocado and nuts.
Day 5: Friday
Breakfast: Have a breakfast sandwich with scrambled eggs, cheese, bacon, and avocado.
Morning snack: Have a protein bar with nuts and dried fruits.
Lunch: For lunch, have a grilled cheese sandwich with avocado and tomato. You can also add bacon for extra calories.
Afternoon snack: Have a fruit smoothie with milk, bananas, berries, and nuts.
Dinner: For dinner, have a beef and vegetable stew with whole grain bread. You can also have a side salad with avocado and nuts.
Day 6: Saturday
Breakfast: Have a breakfast bowl with Greek yogurt, granola, berries, and nuts.
Morning snack: Have a protein shake with milk, bananas, and peanut butter.
Lunch: For lunch, have a chicken Caesar salad with croutons and avocado.
Afternoon snack: Have a handful of mixed nuts or roasted chickpeas.
Dinner: For dinner, have a grilled steak with baked potato and steamed vegetables. You can also have a side salad with avocado and nuts.
Day 7: Sunday
Breakfast: Have a breakfast burrito with scrambled eggs, cheese, avocado, and salsa.
Morning snack: Have a protein bar with nuts and dried fruits.
Lunch: For lunch, have a grilled chicken wrap with whole grain tortilla, lettuce, and tomato. You can also add hummus and avocado for extra calories.
Afternoon snack: Have a fruit smoothie with milk, bananas, berries, and nuts.
Dinner: For dinner, have a pork chop with roasted sweet potato and steamed vegetables. You can also have a side salad with avocado and nuts.
Remember to drink plenty of water throughout the day and avoid sugary drinks. Also, try to incorporate snacks and small meals throughout the day to increase your calorie intake.
Conclusion
By following this diet chart for weight gain in 7 days, you can increase your calorie intake and gain weight in a healthy way. Remember to incorporate a variety of foods in your diet to ensure that you get all the essential nutrients. Also, consult with a nutritionist or dietitian before starting any new diet plan. Happy gaining!