Gaining weight is not a difficult task but gaining muscle mass is just as difficult as losing weight. However simply adding certain foods to your diet can make weight gain more healthy and effective .Whether a person is slim, if you are underweight, then they want to gain a balanced amount of muscle mass and subcutaneous fat,not the unhealthy belly fat/visceral fat.
• Drink plenty of water
• Having protein smoothies/shakes
• Eat plenty of fruits and vegetables
• Introduce variety in your diet
• Having milk and milk products will provide good quality fat and protein.
• Avoid excess sugar and excess salt
• Enjoy each meal by adding flavours of Fenugreek Powder cumin powder Himalayan pink salt garlic powder.
• If you are feeling craving in between meals can have seasonal fruits.
• Donot skip breakfast
• Eat regular meals
• Get more active
• Chew your food well.
• Maintain 2hr gap between each meal don't exceed 3hrs.
• Have your last meal 4hours before going bed.
• Quality sleep
South |
Breakfast (9.00 AM) |
Midmorning(11.00AM) |
Lunch(1.00PM) |
Evening Snack(3.00PM) |
Dinner(7.00PM) |
Option Type 1
|
Breakfast punch with 200ml of skimmed milk OR Sprouted ragi poridge with dates and almonds OR Besan dosa/Beetroot dosa/idly with Mint chutney |
Dates almond shake OR Mango milk shake/Dry fruit milk shake OR Fruit salad with nuts mix |
Brown rice/Red rice 1-cup With Any leafy vegies fry 2cup Fish curry/Chicken curry/Lean red meat -200g Cucumber salad OR Veg biriyani /chicken biriyani 1/2cup with cucumber raita |
Herbal tea OR green tea OR White tea With Ragi Cookies OR Millet cookies |
Instant adai dosa with vegetables and chutney OR Ragi dosa /beetroot dosa with peanut chutney |
|---|---|---|---|---|---|
|
Option Type 2 |
3Idly /Veg oothappam /Instant millet dosa/Instant adai dosa/Ragi dosa With coconut chutney/Sambar OR 2egg ,brown bread,1cup milk 3 nos cashews and almonds |
1cup s |
Rice - 1 Cup With Aviyal/ Dal Curry/ Sambar/ Pumkin Cowpea Erissery/ Soya Bean curry/Fish curry/Chicken curry/ kappa and chicken/fish OR Lemon Rice /mint rice Tamarind rice/ Tomato rice/ Veg fried rice/Chicken fried rice with less oil With Cucumber salad and raita |
chia tendercoconut pudding OR Veg pakkodas/uzhunnu vada/paripp vada/baji with chutney and green tea/wayanadan coffee |
Whole wheat chapati/1/2cup rice OR Millet dosa With mushroom/paneer/Gobi masala OR Groundnut chutney/ Mint chutney + Veg salad |
|
Option Type 3 (Smoothie /Shakes/health mixes/salads) |
3/4Cup millet flakes with 1banana and 200ml milk OR 1Cup soaked dry fruits mix with 1tbsp mixed nuts and 200ml of fat free milk |
1cup strawberry smoothie/banana shake OR 1CUP almomd milk/cows milk and banana |
Paneer mushroom cucumber salad OR Kabooli Channa salad with 1cup of yoghurt OR Grilled chicken piece 250g with Multigrain bread and cucumber lettuce salad |
Spiced millet salad OR Boiled channa with garlic powder seasoning |
Egg with broccoli salad OR Millet health mix porride/Arrow rrot porridge |
|
Option Type 4 |
Millet pancake with 1cup of fresh fruits and dates syrup |
2tbsp of mixed berries with roasted nuts 1tbsp |
Millet chapathi 3 nos 1 cup chicken curry and salad |
avil milk with nuts OR Dry fruit smoothie |
1cup beans potato vegetables with chapati 2nos |
