Healthy nutrition plan for weight gain

Has it ever happened to you? You’re going to the gym, working day in and day out, putting in your time and effort, but alas. That bicep pump looks no different than it did 2 months ago. All of this, despite being able to lift heavier weights, build greater strength, and feel more energetic.

Gaining weight in a healthy manner is important as it leads to a sustained energy source and adds to your strength and bodily fitness. For a lot of people, gaining weight is as difficult as it is for others to lose weight. The most important thing in a successful weight gain lies in adopting a balanced and nutritious diet along with a suitable exercise routine. 

Read further on as we will explore the most essential aspects of a healthy diet plan for weight gain, what foods you can include in the same, how many calories you should consume, what workout you should incorporate, and so on.

What is weight gain

Weight gain is the process of increasing your total body mass, often with the goal of building muscle or adding healthy body fat. It's essential that you approach weight gain with a focus on overall health, ensuring that the added weight comes from lean muscle rather than unhealthy sources.

How many calories do you need to gain weight?

To gain weight, you need to consume more calories than your body burns. The number of calories you need in your healthy diet plan for weight gain vary based on factors such as age, gender, metabolism, and activity level. For a healthy weight gain, aim for a gradual increase in calorie intake, typically around 500 calories more than your daily maintenance level.

For an average adult, the daily maintenance calorie number is somewhere around 2000-2500 calories, depending on the level and intensity of activity they do. For someone with an active lifestyle, who trains heavy and participates in cardio, they should aim for 2500-3000 calories as the best diet to gain weight.

Healthy foods to eat more of to gain weight

Chapati: The companion to most dishes, chapati provides complex carbohydrates, fibre, and essential nutrients, promoting a steady increase in calorie intake for healthy weight gain.

Dal: Rich in protein and fibre, lentils are a versatile and affordable source of nutrition, supporting muscle growth and providing a sustained release of energy.

Rice: If not chapati, rice is the companion served with every dish in the country. Rice offers a high-calorie base, ideal for those aiming to increase daily energy intake, and can be paired with various dishes for added nutrition.

Paneer: A vegetarian staple, paneer is packed with protein and healthy fats. It  is a valuable addition to the diet, contributing to muscle development and providing a calorie-dense option for weight gain.

Ghee: Widely used in place of oil as a base cooking, ghee adds healthy fats and calories to meals, enhancing flavour and supporting your weight gain diet plan when consumed in moderation.

Nuts and seeds mix: A blend of almonds, walnuts, and seeds like pumpkin and sunflower seeds offer a nutrient-dense snack, providing healthy fats, protein, and essential vitamins for weight gain.

Yoghurt with fresh fruits: Combining traditional yoghurt with fresh fruits like mango or banana creates a delicious and nutritious snack, offering a mix of protein, vitamins, and natural sugars.

Healthy weight-gain meal plan: 3,000 calories

If you tried to google “healthy diet plan for weight gain” and found your head spinning due to the endless data available, don’t worry. We’ve got you covered. Find below a healthy weight gain meal plan that will deliver 3000 calories (assuming that you consume the correct quantities).

Breakfast: You can start off your morning by having a whole grain toast with avocado butter, with scrambled eggs on the side. The entire meal can be topped up with a banana for that added zest of energy.

Mid-morning snack: To beat that mid-morning hunger, incorporate greek yoghurt with mixed berries into your weight gain diet plan, along with a handful of almonds.

Lunch: A simple and light quinoa salad with a portion of  grilled chicken, served with steamed broccoli and carrot makes for a healthy and filling meal.

Afternoon snack: As you must’ve noticed in this plan, mid-meal snacks are a major addition. The afternoon snack is no different, and it can include apple slices with peanut butter, which is a personal favourite. A portion of paneer is sure to bump up the calories.

Evening snack: The evening snack can be a banana peanut butter smoothie with protein powder. This snack will be extremely important if you plan on going to the gym.

Dinner: A filling dinner meal plan to gain weight can include brown rice with dal, a piece of grilled fish or paneer for the protein, and a mixed vegetable curry on the side.

How to meal-prep for your weight gain

It is imperative that you meal-prep to make it easier to stick to your weight gain plan. Plan out the nutrients you wish to focus on, and the food products containing them well in advance. Store them in portion-sized containers, allowing easy access to healthy meals throughout the week. 

This minimises the temptation to opt for less nutritious alternatives when time is limited. Proper meal-prep also involves some amount of effort which plays a psychological role in making you stick to your weight gain diet plan, owing to the fact that you have invested time in it.

Exercise and strength training for weight gain

While a calorie surplus is essential for a weight gain eating plan, it is important that you combine it with regular exercise, especially strength training, which can enhance muscle development throughout your body. Focus on compound exercises like squats, deadlifts, and bench presses. These exercises allow you to build your larger muscles which support your entire body, and improve your posture and visual appeal.

As is the case with any routine, consult with a fitness professional to design a workout plan tailored to your goals and fitness level. 

Conclusion

A healthy diet plan for weight gain involves a balanced intake of macronutrients, regular exercise, and consistency. It's crucial to prioritise nutrient-dense foods over empty calories to ensure that the gained weight contributes to overall well-being. Remember that individual needs vary, so consult with a nutritionist or healthcare professional to create a personalised plan.

Frequently Asked Questions

Why do I need a healthy diet plan for weight gain?

A healthy diet plan ensures that the weight gained is from nutritious sources, supporting overall well-being and preventing the accumulation of unhealthy fat.

What are the key components of a healthy weight gain diet?

A healthy weight gain diet includes a balance of carbohydrates, proteins, fats, vitamins, and minerals. Whole grains, lean proteins, healthy fats, and ample fruits and vegetables should be prioritised.

Can I indulge in high-calorie, unhealthy foods to gain weight faster?

While high-calorie foods can contribute to weight gain, it's essential to focus on nutrient-dense options to support overall health. A diet solely comprises of unhealthy foods can lead to nutritional deficiencies and other health issues.

Should I include fats in my diet for weight gain?

Yes, including healthy fats in your diet is crucial for weight gain. Sources like avocados, nuts, seeds, and olive oil provide essential nutrients and contribute to a calorie surplus.