weight gain diet chart
weight gain diet chart:
weight gain diet chart | Many people are looking for a healthy and balanced diet program in order to gain weight for aesthetic purposes or for bodybuilding,
we must know that gaining weight is not difficult, but you do not want to increase your weight in a way that harms your health, but you must use a healthy and balanced diet To gain weight to get impressive results, and this is what we will present to you today.
Importance of meals (weight gain diet chart):
The importance of meals within a diet schedule for fattening:
- Eating breakfast will help you start your day with plenty of energy.
- Don’t eat foods high in fat and calories for breakfast.
- Choose some protein and fiber for breakfast, and some fresh fruit.
- A mid-morning snack is optional as you won’t feel hungry if you eat a big breakfast.
- For lunch, choose a healthy soup or a fresh vegetable salad.
- An optional afternoon snack, keep the calories low and eat just enough to keep you from getting too hungry.
- Dinner divided the plate into four quarters. A quarter is for a meat or protein source , a quarter is for starch, and the last two quarters are for green and colorful vegetables or green salads.
- An evening snack rich in complex carbohydrates may help you sleep but avoid heavy, fatty foods or foods high in refined sugars.
Diet and exercises to gain weight .
A healthy diet to gain weight .
Diet and exercises to gain weight
A balanced and healthy diet plan for weight gain:
We will give you a balanced and healthy weight gain diet chart for someone who needs about 2000 to 2200 calories balanced in carbohydrates, fats and proteins. And get plenty of fiber from whole grains, fruits, vegetables and legumes.
The first day of the weight gain diet chart:
Today’s meal plan contains about 2,000 calories, 55 percent of which are carbohydrates, 20 percent fat, and 25 percent protein. And about 34 grams of fiber.
breakfast:
- Grapefruit pill.
- Two boiled eggs.
- loaf of bread
- A cup of low-fat milk.
- One cup of black coffee or tea.
Meal after breakfast:
- One banana.
- A cup of yogurt with two tablespoons of honey.
lunch:
- loaf of bread
- Uncooked grilled chicken breast.
- A salad of tomatoes and onions with a cup of croutons topped with a tablespoon of oil and vinegar.
After lunch:
- A glass of carrot juice.
Dinner:
- a cup of rice.
- Tuna or any type of vegetable.
After-dinner meal:
- Bowl of salad.
The second day of the weight gain diet chart:
You will get about 2,100 calories, 51 percent of those calories come from carbohydrates, 21 percent from fat, and 28 percent from protein. The meal plan also contains 30 grams of fiber.
breakfast:
- Whole wheat pancake with two tablespoons of peanut butter.
- One large orange.
- Skimmed milk.
- One cup of black coffee or tea.
Meal after breakfast:
- Oatmeal with raisins.
- A cup of water, tea or black coffee.
lunch:
- Turkey breast meat.
- Green lettuce and mustard on two slices of whole wheat bread.
- One cup of low-sodium vegetable soup.
- a cup of water.
After lunch:
- A cup of water or tea.
Dinner:
- A piece of meat.
- One cup of mashed potatoes.
- A cup of cooked spinach.
- One cup of green beans.
After-dinner meal:
- Two slices of whole wheat bread with two tablespoons of jam.
- One cup of skim milk.
- a cup of water.
The third day of the weight gain diet chart:
It contains about 2,200 calories, 55 percent of those calories come from carbohydrates, 20 percent from fat, and 25 percent from protein. It also has 50 grams of fiber.
breakfast:
- Bran pie.
- One orange.
- One cup of skim milk.
- One cup of black coffee or tea.
Meal after breakfast:
- Fresh pear.
- One cup of soy milk.
- A cup of water, hot tea, or black coffee.
lunch:
- Low sodium chicken soup with six saltine crackers.
- one apple.
- One slice of cheese with a slice of lemon.
After lunch:
- A glass of lemon juice.
Dinner:
- Grilled chicken breast.
- A cup of cooked beans.
- One cup of cooked carrots
- A cup of cooked turnip.
After-dinner meal:
- One cup of yogurt.
- One cup of fresh berries
Fourth day of the weight gain diet chart:
On the fourth day, consume about 2,200 calories, of which 54 percent of the calories come from carbohydrates, 24 percent from fat, 22 percent from protein. And about 27 grams of fiber.
breakfast:
- One cup of whole wheat with one cup of skim milk and one teaspoon of sugar.
- One banana.
- One slice of toast with one tablespoon of peanut butter.
- One cup of black coffee or tea.
Meal after breakfast:
- One cup of grapes and tangerines.
- A cup of water, hot tea, or black coffee.
lunch:
- Brown loaf of bread.
- One can of tuna.
- Spoonful of mayonnaise.
- Vegetable salad.
After lunch:
- A cup of avocado.
- A cup of skim milk.
- Dinner:
- Vegetable salad.
- One cup of skim milk.
- one apple.
The fifth day of the weight gain diet chart:
It includes approximately 2,200 calories, 53 percent of those calories coming from carbohydrates, 25 percent from fat, and 21 percent from protein. And a lot of fiber – more than 40 grams.
breakfast:
- One piece of bread.
- Boiled egg.
- A cup of orange juice is one cup of black coffee or tea.
Meal after breakfast:
- A cup of chopped carrots.
- One cup of cauliflower chunks.
- A cup of hot tea or black coffee.
lunch:
- Vegetarian burger.
- Whole grain bread.
- One cup of beans.
- One cup of skim milk.
After lunch:
- one apple.
- Lemon slice.
Dinner:
- Salmon fish fillet.
- One cup of green beans.
- A cup of brown rice.
- Vegetable salad with two tablespoons of lemon oil.
After-dinner meal:
- A cup of fresh peaches.
Day 6 of a weight gain diet chart:
A day 6 fattening diet chart meal contains about 2,200 calories, 55 percent of those calories coming from carbohydrates, 19 percent from fat, and 26 percent from protein. You will also get about 31 grams of fiber.
breakfast:
- A cup of cornflakes with two tablespoons of sugar.
- A glass of skim milk.
- One banana.
- Boiled egg.
- One cup of black coffee or tea
Meal after breakfast:
- One cup of plain yogurt with one tablespoon of honey.
- Half a cup of blueberries.
- A tablespoon of almonds.
- A cup of water, hot tea or black coffee
lunch:
- 1 cup whole wheat pasta with ½ cup red pasta sauce.
- Tomato and onion salad.
After lunch:
- One and a half cups of cheese.
- Fresh peaches.
- a cup of water.
Dinner:
- Four and a half ounces of sirloin.
- A salad of tomatoes and onions topped with two tablespoons of oil and vinegar.
- Baked small sweet potatoes.
- 1 cup of asparagus
After-dinner meal:
- One cup of skim milk.
- One cup of strawberries.
Seventh day of the weight gain diet chart:
A day 7 fattening diet chart meal contains about 2,200 calories, 54 percent of those calories coming from carbohydrates, 22 percent from fat, and 24 percent from protein. And 46 grams of fiber.
breakfast:
- One cup of cooked oatmeal with ½ cup of blueberries, ½ cup of skim milk, and 1 tablespoon of sliced almonds.
- Two slices of turkey bacon.
- One cup of skim milk to drink.
- One cup of black coffee or tea
Meal after breakfast:
- One cup of plain yogurt with one tablespoon of honey, half a cup of strawberries, and two tablespoons of sliced almonds.
- A cup of water, hot tea or black coffee
lunch:
- Cooked chicken breast lunch .
- Vegetable salad of tomatoes and onions.
After lunch:
- 1 cup of raw broccoli florets.
- 1 cup chopped carrots
Dinner:
- 3 ounces of grilled or grilled salmon ½ cup of beans.
- One cup of Swiss chard.
- A cup of brown rice.
After-dinner meal:
- One orange.
At the end of the weight gain diet chart:
We have learned in a weight gain diet chart the importance of meals and how to apply a weight gain diet chart in detail during the days of the week.
