Beginners Full-day Diet Plan To Gain Weight

When muscle building is the aim, additional calories are needed. Being in calorie surplus over a period of time along with strength training will result in significant muscular growth. In the initial days of starting their weight gain journey, people face several problems especially related to what diet they should follow along with their workout.

Gaining muscles requires consistency in terms of dietary choices and workout levels. Fortunately, just as there are diet plans for losing weight, there are also diet plans for gaining weight. With some simple meal prep steps and recipes that do double duty and feed you more than once, we've streamlined the process of taking in the calories you need to gain weight, so it's an easy endeavor.

1. EARLY MORNING

Right after waking up and before consuming anything, you first need 1 glass of lukewarm water containing half a spoon of lemon juice and half a spoon of licorice/liquorice powder.

To gain weight, it is important to have a strong digestive system. Licorice/liquorice powder helps strengthen the digestive, respiratory, and immunity systems.

2. MEAL 1- MORNING MEAL

This meal will include consuming:

5 Dates + 2 Walnuts + 1 Banana + 150 ml of Milk

This is a complete meal as the banana would provide you with carbohydrates, protein will come from milk, omega 3 from walnuts, and dates will serve as an excellent antioxidant & will also be beneficial for bone strength.

3. MEAL 2- BREAKFAST

2 Boiled eggs + 50 g of Oats or Porridge cooked with normal water, salt, and pepper + a salad of Raw Black gram and Soybean

How to Make the Salad

• Soak Raw Black Grams and Soybean (30g each) overnight
• In the morning, boil them in a pressure cooker
• Mix both of them in a bowl, sprinkle some salt and pepper and lastly squeeze some lemon juice into it

4. MEAL 3- MID-MORNING SNACK

150g Boiled Potato + Handful of roasted Grams + Handful of raw peanuts

This meal is consumed after breakfast and before lunch.

5. MEAL 4- LUNCH

150g Chicken Breast (cook this in 1 spoon of oil with onion and tomato gravy) + 250g of white rice + a bowl full of any green vegetable + half beetroot + 1 glass of sweet buttermilk made by adding sugar candy (mishri)

If you are a vegetarian then instead of chicken consume 150g of Paneer

This meal needs to be consumed 1-2 hours after the mid-morning snack.

6. MEAL 5- PRE-WORKOUT MEAL

2 Chapati with Peanut Butter spread + 1 Banana

It is advised to consume this meal 2 hours before exercise so that it gets digested properly.

7. MEAL 6- POST WORKOUT MEAL

250g of White Rice + 1 scoop of Whey Protein + 1 Banana

This meal needs to be consumed within 40 minutes after completing your workout. It will help you with your post-workout muscle recovery.

If you do not want to sip on Whey Protein you can replace it with 5 egg whites

8. MEAL 7- DINNER

50g Boiled Oats or 4 Chapati + 150g Chicken Breast or 150g Paneer for vegetarians + 1 Bowl of vegetable curry

9. MEAL 8- BEFORE SLEEP

Crush almonds and raw turmeric in Mortar & Pestle and add it to the boiling milk
Drink this before hitting the bed

A diet plan for weight gain emphasizes consuming a lot of calories, high-quality protein, and healthy fats. A healthy food plan for weight gain gives you access to vital nutrients while promoting muscular growth.

You've come to the right place if you're a beginner and are looking for the ideal diet to help you gain weight. Watch the complete video where all aspects of a good diet plan that will help beginners gain weight are thoroughly explained.