Just losing weight might seem hard, gaining weight is no child’s play. It takes a lot to work out and gain weight, especially for people with ectomorph body tupe.
It’s extremely important for all of us to stay fit and healthy. Going to a dietician always helps, but with the busy schedules we have these days, nobody has the time or patience to follow up. Here is a 30-days meal plan and tips on how to gain weight in just one month.
- Eat more than your usual calorie intake as this is the simplest way to gain extra kilos.
- Eat a lot of protein-rich food, dairy products, starchy food, eg. beans, pulses, eggs, fish, and meat and also potato, almonds, low-fat cheese, and yogurt.
- Never skip meals.
- Avoid fats like red meat, margarine etc as they are bad for the health of your heart.
Morning Breakfast: 2-3 eggs + 2 toast + 1 bowl of full milk with cereal OR a bowl oats/poridge OR stuffed parathas/upma/poha
Mid-morning/snack: 1 fruit + yoghurt can add granola + nuts OR fruit juice OR smoothie
Lunch: 2-3 rotis + veggie + 1 bowl pulses (dal) + 1 serving of non-veg (chicken/ fish or egg) if don’t have non-veg add a bowl of yoghurt or paneer + 1 bowl of rice Or grilled chicken/paneer sandwich + salad with dressing can add potatoes OR veg/non-veg Pasta with either olive oil/dressing/red or white sauce
Evening snack: Vegetable / non-veg sandwich can add cheese/mayo OR Milkshake
Night dinner: Same as lunch Can avoid Rice Or 2 toast with Roast / grilled / Tandoori Chicken
Or Baked fish with potatoes OR Veg sandwich / grilled veg burger (paneer/ potato)
A glass of milk before going to sleep.