Diet, Food & Fitness

Weight gainer diet plan

Weight gain is a problem faced by many people. But some has low weight or are underweight. Being underweight has its own health-related issues. If you are underweight then I think you want to know how to overcome it. Weight gainer diet plan have you heard about it?

Do you want to know a weight gainer diet plan? Don’t worry there is a weight gainer diet plan. Which will help you to gain muscle and make you healthy and fit?

Sample data to prepare weight gainer diet plan

  • HEIGHT: 5 feet 2 inches
  • AGE: 22 years
  • BODYMASSINDEX: 16.26 kg/m2(Normal Range: 19-24.9)
  • Interpretation: Underweight
  • Kcal required per day: 1800Kcal/day for weight gain (1500+300)
  • Disease Condition: None

Let’s know more about weigh gainer diet. it is diet mainly focused to gain weight. Diet plays an important role in giving you the shape of the body you always want. So. The given below weight gainer diet table will help you a lot.

Pre Breakfast (at
least 30 minutes
before breakfast)
  • 6 almonds or 3 walnuts or 3 dates or handful of mixed nuts
(7 to 9 am)
  • 2 bagel (sel roti) with 2 tbsp. jam/butter/nut butter with 1 cup milk/tea
  • 1 egg fried with 2 slice bread and 1 cup milk
  • 1 kebab (dal or meat) with 2 slice bread and 1 cup milk
  • 1 sandwich with 1 cup milk
  • 1 cup oatmeal with 1 fruit (of choice)
Do not skip breakfast in any case
(10:30-12 am)
1 glass juice
(1:30- 2:30 pm)
  • 1 cup Pulao/vegetable rice with ½ cup salad with ½ cup raita with
  • 1 plate dal bhat with 1 cup salad and raita.
  • ½ cup curry with meat with 1 chapatti with ½ cup salad with ½ cup raita and 1 glass fresh fruit juice
  • 2/3 cup vegetable with 1 chapatti with ½ cup salad and ½ cup raita with
  • 1 glass fruit juice
  • 2 to 3 oz fish with 1 chapatti or 1 cup rice with ½ cup salad and 1 glass
  • fruit juice
(4 to 6 pm)
    • 2 to 3 momos with 1 cup tea
    • 1 glass milkshake
    • 1 cup fruit yogurt
Any snack of choice can be consumed
(7 to 9 pm)
  • 1 cup vegetable salad + 1 chapatti + 2/3 cup cooked vegetable + ½ cup raita (with 1 glass juice – optional)
  • 1 cup vegetable salad + 1 cup rice + 2/3 cup lentil
  • 1 cup vegetable salad + 1 chapatti + ½ cup curry with 1 chicken piece
  • 1 plate vegetable or meat rice with ½ cup salad and ½ cup raita
(Before Bedtime)
  • 1 glass milk

Weight gainer Guidelines

  • Do not skip meals.
  • Salads with meals are a must. You can skip raita with meals but do not skip consuming ½ cup salad with each major meal.
  • Drink adequate water (at least 6 to 7 glasses per day)
  • You can eat any food of your choice not mentioned in the plan
  • Prefer fresh fruit juices in snack and with meals
  • Avoid junk food
  • Weight gain exercises can be included in moderation
  • For milkshake prefer a banana shake or mango shake

Eight things that affect your weight gain

You must know the factor that affects weight gain. These factors are bulleted below:

Can brown bread help you gain weight? 

There are many people who take brown bread as their morning breakfast. As we are concerned with mass gainer tips, we will have a special section about brown bread. Is it healthy to take brown bread?

The answer to this question lies in the calories in brown bread. Regarding brown bread calories, one slice of it provides about 75 calories. Among this, 62 calories account by carbohydrates, 10 calories by protein and 7 by fat. However, if you make a brown bread at home, you can also adjust the number of calories as per your needs.

After getting info about the brown bread calories, let’s return to our main question that is; Is brown bread healthy? The answer to this question is Yes but along with some restrictions with the feeding techniques.

The restrictions include the presence of sugar in brown bread. The sugar in brown bread is also considered as white poison. The sugar present in brown bread is of no nutritional value. So can we continue taking brown bread in our 10 days weight gainer programme?

If you love brown bread and want to continue having it along with our mass gainer programme then you can take it along with what we have mentioned above.

Can D protein powder help in weight gain?

D protein powder is one of the most favourable powders to help tackle diabetes and prediabetes. For those who don’t know about d protein, it is one of the snack replacers that help you maintain your overall health. Right now, our concern is; Will D protein powder help gain weight?

Similar to many other supplements, D protein increases calories or protein intake. When these substances are taken in a proper way along with weight gaining exercises, they may help gain muscles and weight as well.

However, there are many people who prefer protein shakes over d protein powder. We will suggest you get recommendations from your doctor before taking any of these supplements for weight gainer programmes.


To conclude, we can say that among the many mass gainer tips, you can choose one and follow it strictly. The weight gainer diet plan that we have presented is one of the most effective mass gainer diet plans.

We suggest you follow this diet strictly to get good results. We would also recommend getting recommendations from your doctor before taking any supplements or protein shakes to gain weight.

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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