Do you often get taunted for a weak and skinny body? It’s a myth that gaining weight is a simple task. Eating extra doesn’t mean you can gain the required amount of body fat and build muscles. A well-structured diet plan followed by a physical activity routine is needed. 2000-3000 calories per day is what you need to gain a healthy weight. We have compiled a vegetarian weight gain diet plan to help you reach the desired weight!
People who are underweight and struggling to gain some kilos need to plan their vegetarian meals properly. Signs that you are weak and underweight include low immunity, constant fatigue, brittle nails and hair.
Randomly gulping junk food would not help in getting the desired healthy weight gain. It is rather dependent on the amount of calories you need daily and how they are distributed in moderation. Intake of 2000-3000 Calories boosts your body’s gain, and extra energy supports the fat-building process.
The amount of calories you intake through meals is in the form of carbohydrates, Fats, and Proteins. They include:
Carbohydrates: 45-65%
Healthy Fats: 20-35%
Protein: 10-35%
For consuming 3000 calories daily, your carb portion should consist of 338-488 grams, while Fats must be 70-120 grams, and proteins should be around 75-260 grams.
Now, let’s move towards gaining a healthy weight by focusing on building muscle mass along with complete body composition. Vegetarian diet plans contain enough levels of carbohydrates, healthy fats, micronutrients, and proteins to achieve the desired goals. The calorie intake might vary based on factors like age, height, activity level, gender, and individual requirements. Here’s how to seek a healthy weight gain.
– Begin your day by drinking one glass of water on an empty stomach.
– Have a handful of soaked walnuts, almonds, or any dried nuts daily.
– Having one banana daily can help provide you with an added energy boost.
Sunday
Breakfast: Start your day with 2 Vegetable stuffed parathas along with 8-10 soaked almonds and 1 cup of curd.
Snacks: 1 Glass of Thick Lassi or the Mango Shake
Lunch: Go for a 1 cup of dal, 2 chapatis, 1 cup of mixed vegetables, 1 bowl of salad and ½ cup rice.
Evening Snack: 2 Whole wheat toasts along with a glass of fresh fruit juice
Dinner: 2-3 Chapatis, 1 Bowl of vegetables with gravy, and one small plate of salad.
Monday
Breakfast: Two paneer-stuffed moong dal chilla, 1 cup of curd, and around 8-10 nuts.
Snacks: 1 glass of fruit smoothie
Lunch: 2 Chapatis, one bowl of Dal, ½ cup rice, a small bowl of curd, and some salad.
Evening Snack: 1 small bowl of Potato (aloo) Chat along with a bowl of tomato soup.
Dinner: 1 bowl of seasonal veggies along with two chapatis and a cup of mixed salad.
Tuesday
Breakfast: 1 cup of full-cream Milk with a plate of bread upma and a few dried nuts.
Snacks: 2 Bananas in raw form or as a delectable smoothie
Lunch: 1 bowl of lentils, two chapatis, 1 cup of mixed vegetables, along with a small platter of salad.
Evening Snack: A bowl of Poha with veggies and a glass of any seasonal vegetable juice.
Dinner: 1 bowl of mixed lentils Khichdi, 2 Chapatis and a small bowl of veggie stew.
Wednesday
Breakfast: 1 glass of orange juice, 2 Potato and cucumber sandwiches, and a handful of dried nuts.
Snacks: 1 glass of buttermilk with a bowl of sweet potato chat
Lunch: 1 Bowl of lentil curry along with 2 cups boiled rice and a salad platter
Evening Snack: 2 Bananas and a glass of milk smoothie
Dinner: 2 Chapatis, one bowl of seasonal vegetables, and a small cup of salad.
Thursday
Breakfast: 1 Bowl of Vegetable Poha with a bowl of curd and some walnuts or almonds.
Snacks: Take a glass of fresh fruit juice
Lunch: 1 Bowl of dal, a cup of paneer veggie, two chapatis, ½ bowl of rice, and a cup of salad.
Evening Snack: 1 Bowl of mixed sprouts salad and two besan Chilla
Dinner: 1 Bowl of vegetable curry with two mixed whole grains, Chapatis, and a bowl of salad.
Friday
Breakfast: 1 glass of strawberry shake with 2 Sooji Cheela and a bowl of mixed dried nuts are needed.
Snacks: 1 cup of seasonal fruit and a glass of coconut water.
Lunch: 1 cup of dal along with a bowl of tofu or the vegetable/paneer curry, two chapatis, a small bowl of rice, and salad.
Evening Snack: 4-5 Vegetable Cutlets and one bowl of fruit salad.
Dinner: 1 cup of vegetable curry, two chapatis, and a cup of salad.
Saturday
Breakfast: 2 whole-grain slices of bread, a bowl of mixed nuts, and a cup of milk.
Snacks: 1 glass of banana smoothie
Lunch: 1 bowl of Dal, 1 cup vegetable curry, ½ bowl of rice, two chapatis, and a small plate of salad.
Evening Snack: 1 small plate of vegetable Poha with a glass of strawberry smoothie
Dinner: 1 bowl of vegetable curry/Oats, 2 Chapatis, and one bowl of leafy salad.
Apart from following the above vegetarian diet plan for weight gain, there is a list of other important things to keep in mind:
It is imperative to be patient to seek effective outcomes from your dietary intake. Here is the list of foods to include in your daily meals for a healthier weight gain:
Eventually, it’s your dietician’s call to alter the standard vegetarian weight gain diet plan outlined above. They can monitor your weight, age, activity levels and nutritional requirements to make necessary modifications to the diet chart.
Do consult an expert if you are allergic to certain foods or have any other persistent health conditions.
Happy Weight Gains!
