The 7-Day weight gain diet chart for muscle building focuses on healthy carbohydrates, proteins, and fats for additional muscle-building energy.
- Early morning drink @ 6:30 am: Aloe vera juice
- Breakfast @ 9 am: Paneer paratha with curd and boiled egg
- Mid-morning meal @ 11 am: Almond shake with banana
- Lunch @ 1 pm: Soy pulav with cucumber salad
- Evening snack @ 4 pm: Peanut chat
- Dinner @ 7 pm: Wholegrain roti with egg curry and a glass of warm milk at bedtime
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Frequent meal intake between 4-6 hours is essential to adjust their total calorie count based on their workout routine. Protein-rich foods can help people with strength training and resistance training.
Healthy nutrition and physical workouts are crucial for muscle building. There is a need for extra calories when a person aims to build muscle which can be obtained from a balanced diet.
Table of Contents
Weight Gain Diet Chart
The weight gain diet chart should include a protein-rich diet to gain muscle mass. Our expert nutritionists guide you by calculating your BMI and BMR and assess your calorie intake based on your activity levels.
Practice strength training and resistance training in a controlled environment to stay away from injuries and joint pains. Proteins and calories are required for the repair of damaged cells and the build-up of immunity and to become stronger.
Day 1 Diet Chart
- Early morning drink @ 6:30 am: Lemon drink with honey
- Breakfast @ 9 am: Oats porridge with honey, nuts, and cut fruits
- Mid-morning meal @ 11 am: Homemade nuts and dry fruits laddoo
- Lunch @ 1 pm: Steamed brown rice with kidney beans curry and edamame sabzi
- Evening snack @ 4 pm: Boiled channa chat
- Dinner @ 7 pm: Chapati with peas-cottage cheese gravy and fat-free lassi
Bodybuilding Diet for Muscle Gain
Bodybuilding Diet for Muscle Gain should include high-quality proteins and nutrient-dense carbs to fuel your body. Intensive workouts and training can increase your requirement for extra calories and nutrients. intake of healthy foods helps to reap the best results when synched with an effective workout. Choose wisely over lean proteins to increase your muscle mass and immunity.
Eat multiple meals and healthy snacks to manage your blood sugar levels and control your metabolism. Avoid the intake of processed foods and sugary foods and adhere to a healthy meal plan. Drink plenty of water to stay away from dehydration as strength training and cardio exercises can make more sweat out of it.
Day 2 Diet Chart
- Early morning drink @ 6:30 am: Apple cider vinegar drink with warm water
- Breakfast @ 9 am: Panner stuffed besan cheela mint chutney with scrambled eggs
- Mid-morning meal @ 11 am: Apple-kiwi-melon smoothie
- Lunch @ 1 pm: Brown rice with mushroom curry and snake guard sabzi
- Evening snack @ 4 pm: Boiled lentil-vegetable salad
- Dinner @ 7 pm: Finger millet roti with tofu-capsicum curry
Indian Food for Muscle Building
Indian foods for muscle building comprise eggs, peas, beans, lentils, dairy products, soy products, and lean meats like skinless chicken and fish. Proteins and essential amino acids are the core part of muscle building. Eggs, particularly egg whites are excellent sources of proteins and all 9 amino acids, whereas, egg yolks are good sources of healthy fats and vitamin D.
Indian foods are inevitable sources of healthy foods for building lean muscle mass and its maintenance. Healthy carbs and dietary fiber aid in the effective digestion and absorption of nutrients from food. A healthy diet avoids fluid retention and creates an ideal environment for the build-up of healthy muscle mass.
Day 3 Diet Chart
- Early morning drink @ 6:30 am: Tulsi-ginger tea with a few soaked almonds
- Breakfast @ 9 am: Moong dal cheela with green chutney
- Mid-morning meal @ 11 am: Roasted urad dal porridge
- Lunch @ 1 pm: Millet rice with dal, potato stir-fry, and curd
- Evening snack @ 4 pm: Roasted nuts with green tea
- Dinner @ 7 pm: Jowar roti with mixed vegetable curry and a glass of turmeric milk
Underweight Menu Plan
Underweight Menu Plan depends on your weight and health goals. The menu for an underweight person should consist of healthy starches, healthy fats, good quality protein, and full-cream dairy products. Poor nutrition can hinder the normal functions of the body. The meal plan for underweight persons should contain the right amount of nutrients, vitamins, and minerals to support the body’s metabolism.
Remember not to add foods high in empty calories that increase weight in an unhealthy way. Foods high in saturated fats and very high in calories can lead you to your goal but increase the risk of certain lifestyle disorders.
Day 4 Diet Chart
- Early morning drink @ 6:30 am: Overnight soaked raisins squeezed in warm milk
- Breakfast @ 9 am: Creamy white sauce pasta with cheese and herbs
- Mid-morning meal @ 11 am: Banana-dates milkshake
- Lunch @ 1 pm: Mixed vegetable biriyani with onion-carrot raita and 2 slices of papaya
- Evening snack @ 4 pm: Baked bread pockets with paneer and cheese
- Dinner @ 7 pm: Aloo paratha with curd and a glass of masala milk at bedtime
Teenage Diet Plan to Gain Muscle
The Teenage Diet Plan to Gain Muscle should include plenty of nutritious foods at frequent intervals. Aim for 300-500 additional calories per day for a steady and healthy weight gain. Eat 5-6 small meals a day with 3 hours intervals which consist of high-quality protein, unrefined carbohydrates, and healthy fats.
A balanced diet can be a better option instead of refined foods and oily fried foods. A wise decision of menus helps in targeting challenges like infections, weakness, fatigue, pale skin, fragile bones, and hair loss. Improved sleep and stress-free life can promote weight gain in teenagers.
Day 5 Diet Chart
- Early morning drink @ 7:30 am: Apple milkshake
- Breakfast @ 9 am: Grilled cheese-paneer sandwich with almonds, walnuts, and cashews (2 each)
- Mid-morning meal @ 11 am: Hot chocolate (dark chocolate) with hazelnut powder
- Lunch @ 1 pm: Coconut milk vegetable pulav with sweet lassi and salad
- Evening snack @ 4 pm: Carrot-Avocado milkshake
- Dinner @ 7 pm: Chapati with potato-cauliflower curry and 2 bananas at bedtime
Weight Gain Diet Plan in Summer
Weight Gain Diet Plan in Summer should consist of nutrient-dense foods that are high in carbs, proteins, healthy fats, vitamins, and minerals. Add less quantity of saturated fats like ghee, butter, and coconut oil to foods like dal, parathas, and chicken. Beware stay away from trans fats and hydrogenated oils.
Summers can make you dehydrated very often when you can add fruit juices, milkshakes, fluids, and soups to hydrate yourself and achieve a healthy weight.
Day 6 Diet Chart
- Early morning drink @ 6:30 am: Tender coconut water
- Breakfast @ 9 am: Granola cereal with fruit and milk
- Mid-morning meal @ 11 am: Watermelon juice with 3-4 soaked anjeer
- Lunch @ 1 pm: Rice with masoor dal and roasted potatoes
- Evening snack @ 4 pm: Peanut butter toast with fresh orange juice
- Dinner @ 7 pm: Idly/dosa with sambar and dates milkshake at bedtime
High Protein Vegan Diet Plan for Bodybuilding
High Protein Vegan Diet Plan for Bodybuilding consists of foods like quinoa, chia seeds, tofu, nuts, and lentils. When the body is deficient in carbs after a workout, it uses proteins as a source of energy to fuel the body. This makes the muscled deprived of the protein needed for building muscle mass. Complex carbohydrates should be part of everyday meals, but consuming fruits like bananas and guavas can cause an immediate burst of energy after a workout.
A combination of lentils and pulses can serve as a complete protein source for a vegan diet. This ensures the availability of essential amino acids to the body. A vegan diet provides a variety of micro and macronutrients for bodybuilding and fuel-intensive workouts. The vegan diet provides enough fiber and antioxidants that prevent inflammation and oxidative stress and aids in faster healing.
Day 7 Diet Chart
- Early morning drink @ 6:30 am: Overnight soaked chia seeds with coconut milk
- Breakfast @ 9 am: Scrambled tofu sandwich in whole wheat bread slices with 3-4 walnuts
- Mid-morning meal @ 11 am: Hummus and veggie sticks
- Lunch @ 1 pm: Quinoa-soy-mint pulav with beetroot raita and 1 small guava
- Evening snack @ 4 pm: Moong sprouts salad with greens
- Dinner @ 7 pm: Dahlia upma with mixed vegetables
Fruits That Make You Gain Weight
Fruits That Make You Gain Weight are avocados, bananas, mangoes, dates, raisins, dried figs, and dried apricots. These fruits contain considerable amounts of carbohydrates and are high in calories. The additional weight gain due to the consumption of fruits is considered healthy as fruits are rich in natural sugars and fiber content.
Can I eat bananas daily for weight gain?
Bananas are nutritious fruit that are good sources of carbs, fiber, and vitamins. They are a readily available easy-to-grab snack that provides multiple benefits.
Can you gain weight from eating avocados?
Avocados are rich sources of healthy fats, calories, and antioxidants. Avocados help in healthy weight gain and contain about 20 vitamins and minerals. Avocados can be used in a variety of dishes like salads, smoothies, and toast.
Can mango make you gain weight?
Mangoes are sweet, delicious fruits with good amounts of calories from carbohydrates. Mangoes serve as a great addition to smoothies, salads, and summer drinks. Mangoes are also rich in vitamins A, B, and E, and minerals.
Does eating dates cause weight gain?
Dates are good sources of iron, copper, manganese, and vitamin B6. Including dates in the daily menu can be the best option to increase your calorie intake. Deseed the dates and fill them with any of your favorite nuts or nut butter for a healthier twist.
What happens if you eat raisins every day?
Raisins contain a concentrated form of calories that add to weight gain. Add some soaked raisins to oatmeal, milk, yogurt, and milkshakes. Mind your portion size of raisins as they are also rich in sugars.
Does dry fig increase weight?
Dried figs can be enjoyed as a whole or chopped and add it to oatmeal, yogurt, and salads. Soaking the dried figs in hot water can make them soft to consume.
Is dried Apricot good for weight gain?
Dried apricots are good sources of calories that help in weight gain. Dried apricots are also good sources of plant pigments like beta-carotene, lutein, and zeaxanthin which improves eye health.
Best Vegetables for Muscle Growth
Best Vegetables for Muscle Growth include vegetables rich in protein some of which are Peas, Beetroots and their greens, Spinach, Leafy greens, Sprouts, and Wheatgrass.
Are peas high in protein?
Peas contain proteins that are easily digestible and amino acids that support muscle growth. These amino acids boost the synthesis of proteins after a strenuous workout. Peas can be included in a variety of meals like curries, gravies, pulavs, and stews.
Does beetroot increase muscle growth?
A drop in oxygen levels during vigorous exercise is common. By consuming beetroots, the nitrates in them are converted into nitric acids which improve vascular functions. This enhances your workout training and strength. Beet greens are a powerhouse of antioxidants.
What effect does spinach have on muscle?
Spinach is a rich source of arginine that stimulates the pituitary gland to produce more growth hormones. This hormone is responsible for boosting metabolism and supporting muscle growth.
Are leafy greens good for muscle?
Leafy greens provide the necessary fiber and antioxidants that support muscle growth. Chop the leafy greens and add them to salads, soups, gravies, and dal for a combination of essential amino acids and proteins.
How do sprouts help in muscle building?
Sprouts help in the absorption of amino acids from the proteins in the meal. Moreover, sprouts contain anti-inflammatory phytonutrients like sulforaphane and glucoraphanin that help to build muscles.
Is wheatgrass good after a workout?
Wheatgrass contains antioxidants and carotenoids that delay the aging of cells and helps in the healthy maintenance of tissues. The minerals like calcium, iron, and magnesium assist muscle function. This improves stamina and strength of the muscles.
After Workout Food for Muscle Gain
After Workout Food for Muscle Gain should include foods that provide instant energy after a heavy workout. Start with a fruit or a light snack immediately after the workout followed by a regular meal a few hours later. Some of the after-workout foods for muscle gain is
- Bananas
- Cheese omelet
- Avocado slices
- Apple slices with nut butter
- Yogurt with fruits
- Nuts and seeds
- Cottage cheese
- Oats
- Wholegrain sandwich
- Boiled eggs
- Homemade protein shakes
The glycogen stores and calories stored in the body are used up during the workout. A diet rich in proteins, complex carbohydrates, and healthy fats can help to refuel the body post-workout. The loss of lean mass can be prevented by consuming a protein-rich diet. Proteins help to heal the muscles after exercise. Complex carbohydrates take more time to digest and ensure a steady release of glucose into the bloodstream.
Drink plenty of water and fluids to hydrate yourself after the workout and replenish the electrolyte balance in the body. Avoid carbonated drinks and caffeine soon after your workout. Compensation for water loss through sweat and urine during exercise with more fluids is necessary.
Protein Foods List for Muscle Gain
Protein Foods List for Muscle Gain is
- Eggs
- Paneer
- Low-fat milk
- Low-fat cheese
- Low-fat yogurt
- Soybeans
- Tofu
- Skinless chicken
- Fish
- Turkey
- Beans and lentils
- Edamame
- Oats
- Quinoa
- Chickpeas
- Peanuts
- Almonds
- Pistachios
- Whole grains
- Chia seeds and flax seeds.
Women Body Building Diet
Women’s bodybuilding diet should include more healthy proteins from solid protein sources at every meal. The calorie needs rise which can be divided into smaller portions into 5-6 meals during the day.
Choosing whole foods that are mostly unprocessed can be the best option for protein sources.
A diet rich in macronutrients falls under the category of a healthy diet which assists in bodybuilding for women.
Healthy fats like MUFA and PUFA are rich in omega-3 fatty acids that help in preventing inflammation. Healthy fats can be taken a few hours after the workout for a continuous supply of energy.
Drink a homemade protein shake before your workout for a wholesome meal for a consistent supply of energy throughout the workout.
The women’s bodybuilding diet should consist of beans, lentils, oats, quinoa, dairy products, skinless chicken breast, turkey, fish, eggs, nuts, and seeds as a part of the healthy diet.
Foods To Avoid for Muscle Gain
Foods To Avoid for Muscle Gain should be low in simple carbohydrates and unhealthy fats like saturated fats and hydrogenated oils which lead to obesity. These foods slow down digestion and can cause stomach discomfort during the workout.
- Refined carbs
- Fried foods
- Processed foods
- Sausages
- Ice cream
- Sugary foods
- Artificial sweeteners
- Butter
- Sodas
FAQs
How many eggs should I eat a day to gain weight?
A normal person’s protein requirement is 1 gm per kg of body weight. For bodybuilders, it ranges from 1.6-1.7 grams per kg of body weight. 5-7 eggs per day with other protein-rich sources can meet the recommended protein requirements for a bodybuilder.
You may skip the yolks and eat more egg whites for a protein source.
Does drinking milk at night increase weight?
Drinking milk (full cream) at night can increase weight as milk is high in calories and fat. Milk takes time to digest and reduces the metabolic rate.
Even though milk is a good source of protein and calories, having milk during the daytime before or after a workout can be beneficial. The additional calories from milk get stored as fats due to a lack of physical workouts at night.
Which is the best fruit juice for weight gain?
The best fruit juice for weight gain is mango juice, avocado juice, pineapple juice, and banana juice with milk. These fruits are high in calories that help in weight gain.
Regular consumption of freshly squeezed fruit juices can increase your calorie intake which leads to weight gain. Fruit smoothies and shakes also contribute to weight gain.
Will eating bananas at night increase weight?
Eating too many bananas at night can increase weight due to excess calorie intake and lack of physical exercise. Eating a banana right after a workout can provide you with instant energy.
Bananas contain a good amount of fiber that delays digestion. Further, the metabolism drops during nighttime which contributes to weight gain. Bananas can be best had in the morning or evening.
Do eating peanut increase weight?
Eating peanuts does not cause weight gain. Peanuts are high in calories and contain saturated fats that increase the satiety value and keep you full for a long time.
Peanuts are excellent sources of protein that serve as a great addition to the diet of a bodybuilder. Fiber, vitamins, and minerals are the main components of peanuts that helps in healthy weight maintenance.
Is boiled potato good for weight gain?
Boiled potatoes contain complex carbohydrates that do not have a great impact on body weight. Adding cream, cheese, butter, and fatty ingredients while cooking potatoes can lead to weight gain.
Potatoes boiled in water do not contain too many calories instead they are high in fiber and minerals like potassium and antioxidants.
Are oats good for weight gain?
Oats are a good source of proteins, calories, and fiber. Adding full cream milk, nuts, and dry fruits increases your calorie intake with a healthy weight gain. Avoid adding extra sugar to get rid of empty calories and opt for dry fruits, dates, and honey instead of table sugars for sweetness. Choose steel-cut oats and rolled unprocessed oats.
Can dark chocolate increase weight?
Dark chocolates are rich in calories and fats. Some dark chocolates contain significant amounts of sugar which can lead to weight gain and other chronic diseases. Excess consumption of dark chocolates can lead to sleepless nights due to their high caffeine content. 1-2 pieces of dark chocolate per day can be good for your health.
What is the best pre-workout meal for muscle gain in the evening?
The best pre-workout meal for muscle gain in the evening should consist of high carbohydrate, high protein, and low-fat foods. Oatmeal, eggs, paneer, yogurt, avocados, and nuts are some of the options for a pre-workout meal in the evening. Have your meal 1-2 hours before your intense workout as exercising with a full stomach is not advisable.
Is it good to take a heavy breakfast for weight gain?
Breakfast rich in complex carbohydrates, good quality proteins, healthy fats, vitamins, and minerals is good for weight gain. Adding extra calories to a meal helps to gain weight. A healthy breakfast increases your energy levels and stamina throughout the workout. A heavy breakfast keeps you filled and helps to curb your cravings for sugary and fast foods.
Will eating at night makes you fat?
Eating at night can make you gain extra kilos due to the lack of physical exercise and decreased metabolism. The additional calories you eat at night are eventually stored as fats. Snacking late at night can be a reason for weight gain. The choice of food at night is usually more in calories and fat that makes you gain weight.
Is peanut butter good for muscle building?
Peanut butter is an excellent source of protein that supports muscle building. Peanut butter is also a good source of healthy fats like MUFA and antioxidants that provide unlimited benefits for a bodybuilder. It is a high-calorie food that maintains your energy level for your entire workout session. Your recommended intake should not be more than 1-2 tablespoons of peanut butter per day.
Can I eat fish for muscle building?
Fish are a great source of protein, omega-3 fatty acids, and vitamins that aid in the process of muscle building. Animal proteins, in particular, contain all the essential amino acids required for muscle development. Fish also contains vitamin E which helps in the maintenance of muscle health. Regular fish consumption is an effective strategy for muscle building.
How can a 16-year-old boy bulk up?
A 16-yr old boy can bulk up by consuming a healthy diet, consistent workouts, body strengthening exercises, and cardio exercises. Adequate rest and training should go hand-in-hand to allow the body to repair the damaged cells and tissues. A nutritious diet improves muscle strength and endurance. Training with a professional can guide effective training programs.
Are 6 meals a day good for building muscle?
Having 6 healthy meals a day supplies the body with the essential nutrients and stamina for bodybuilders. Increased calorie intake improves energy levels during your workout. 6 meals a day increases your intake of fruits, vegetables, proteins, and fiber with increased water consumption. Strengthening of muscles and the immune system is possible with ample nutrients.
Is a pre-workout meal necessary for weight gain?
A pre-workout meal supplies the body with calories and proteins that support the growth and recovery of muscles. Working out on an empty stomach derives energy from the muscles rather than fats which causes loss of muscle mass and weight reduction. A pre-workout meal can be 2-3 hours before the workout. If you are working out in the morning, then have some fruits, fruit juices, smoothies, or oatmeal.
Which Indian breakfast is good for weight gain?
Indian breakfast for weight gain can include scrambled eggs/ egg omelets with vegetables, paneer sandwiches/parathas, fruits, and their juices, dal khichdi, dal cheelas, nuts, and salads. A protein-rich breakfast keeps you full for longer periods with a consistent supply of energy. Drink 10-12 glasses of water throughout the day to hydrate yourself and replenish the body with electrolytes.
What vegetarians should eat to gain muscle?
Vegetarians can include foods like dairy products, soymilk, tofu, a variety of dals, lentils, nuts, seeds, peanuts, oats, chickpeas, peas, and whole grains. Plant foods may be devoid of essential amino acids found in animal proteins, but regular intake of plant proteins helps in maximizing muscle gain. The body derives energy from healthy fats like nuts, avocados, and milk products.
How to gain weight without raising blood sugar and cholesterol?
Include more complex carbohydrates, lean proteins, healthy fats, fruits, vegetables, whole grains, and nuts. Excluding refined foods, processed foods, sugary products, and foods high in saturated fats help to prevent spikes in blood sugar and cholesterol levels. Nutritious foods and workout help in healthy weight gain without increasing blood sugar and cholesterol levels.
Which meat is best for muscle gain?
Lean meats like chicken, turkey, and fish are best for muscle gain. Lean cuts of red meats can assist in muscle gain. Meats are excellent sources of proteins with the availability of all amino acids. Meat contains numerous vitamins and minerals that support the synthesis of essential proteins in the body. Creatinine, a nitrogen-containing compound naturally present in meats feeds muscles with energy and aid in muscle gain.
What foods increase appetite in the elderly?
Foods like soups, smoothies, fresh fruits, low-fat cheese, milk products, baked fish sticks, chicken strips, steamed vegetables, and eggs can increase appetite in the elderly. A regular meal schedule and a physically active lifestyle help in improving appetite. Consuming smaller portions of nutrient-dense foods helps this condition.