These days, people are very concerned of their weight. Following weight gain and weight loss diet for quick results are a tough task. Both the processes are little long and may need patience. People consume lot of calories and do intense exercise to gain weight but for weight loss, they limit their calories intake. Although people work very hard to achieve both the benefits, sometimes they don’t get the desired result. In case you are not putting up weight then might be you aren’t eating properly. Food consumption plays a vital role in weight gain. There’re various diet plans which help to gain weight effectively. There is a diet that helps you gain weight in around seven days.Â
There are many people who look for safe and healthy weight gain diet. Although there are many to choose, not all of them are very effective so it is advised to select the diet very carefully.
Moreover, following the effective diet plan would start showing desired results within a few days. This article will look at an effective diet plan for weight. This diet when followed for 7 days regularly will result in weight gain.
Follow a nutrient rich diet to gain weight
Following religiously a diet plan to gain weight is perfect to gain weight in just 7 days.
Following a planned diet has immense benefits for weight gain, like during weight loss. Just make sure you stick to high-calorie foods such as nuts, eggs, and beans for better and quick results.
You should always remember that even if you aim at gaining weight, you still do not have the freedom to eat everything and anything that you wish. You should make sure you refrain yourselves from foods such as burgers and potato fry.
Below are the perfect diet that not only helps in weight gain but also ensures you have an overall healthy life.
7-Day diet plan for weight gain
Day 1
Breakfast:
For breakfast, you should have one bowl of oatmeal mixed with whole milk, dried fruit, and some nuts. You can have one glass of orange juice along with it.
Snack:
Go for a cereal bar and banana as your daily snack.
Lunch:
For lunch, it’s very necessary to have heavy food item. You may have baked potato with tuna with large amounts of grated cheese on placed top.
A part of fruit gelatin as well as heavy dessert may also be consumed with this. Not only this, make sure you have an apple and few pieces of dark chocolate in your lunch.
Dinner:
In your dinner, have some portion of grilled chicken, avocado salads, and whole grain bread. You may also add few drops of olive oil to your food items. For desserts, have one bowl of yoghurt and mix it with some seasonal fruits of your choice.
Snack:
Post-dinner snack can be a very important ingredient for a weight gain diet. Consume a glass of vanilla smoothie that is made out of whole milk.
Day 2
Breakfast:
In the second-day breakfast, consume two scrambled eggs and whole milk. Improve your breakfast with two pieces of whole grain bread and one glass of orange juice.
Snack:
Have one bowl of yoghurt mixed with peach.
Lunch:
Cook one plate of chicken pasta salads and eat it as your lunch on the day 2. Also, eat also a small piece of dark chocolate along with it.
Snack:
As an evening snack, you can have a slice of avocado and whole grain cracker.
Dinner:
Meal such as stir-fried turkey prepared using vegetable oils with onions, peppers, and tomatoes mixed with brown rice is the perfect for the day 2 dinner. Along with this, have a banana for dessert.
Snack:
Drink one glass of fresh whole milk with one cookie as a post-dinner snack.
Day 3
Breakfast:
For day 3 breakfast have a bowl of whole grain cereal with whole milk and top it with sliced mango.
Snack:
Have crackers mixed with some mashed bananas in your snack.
Lunch:
Consume the leftover turkeys from the previous day in your lunch coupled with an apple.
Snack:
For the evening snack, have one packet of trail mix, then top it with one some quantity of cheese.
Dinner:
In dinner, it is essential to have grilled tilapia with sweet potato, roasted bell pepper, and some couscous. You can also have a glass of orange juice.
Snack:
Make a strawberry smoothie by using whole milk and consume it as your post dinner snack.
Day 4
For day 4, just follow d1ay 1 diet but don’t forget to substitute the tuna with bean in your lunch and consume salmon instead of chicken in dinner.
Day 5
Breakfast:
Have one hard-boiled egg with two bread slices and a glass of fresh mango juice.
Snack:
Consume some packet of low salt potato chips coupled with a peach.
Lunch:
Eat a ham salad sandwich that is made out of whole grain bread, yoghurts, and two pieces of dark chocolates.
Snack:
Prepare a peanut and banana smoothie mixed with whole milk and drink it as a snack post lunch.
Dinner:
For dinner cook some salmon and prawns in using vegetable oil and serve it with whole wheat pasta and tomato sauce. Also, have some fresh fruit salad with it.
Snack:
Drink one glass of whole milk with one cookie.
Day 6
Follow the diet of the day 3 by replacing the leftover salmon and seafood pasta for lunch, and chicken breast for the dinner.
Day 7
Breakfast:
For breakfast on the final day have oatmeal prepared using fresh milk mixed with chopped almonds and fresh mangoes.
Snack:
Prepare a mixture of curd, cereal bar, and raisins and consume it as your snack.
Lunch:
Prepare one peanut butter sandwich using a whole grain bread. Then drink a glass of juice and cookies with the sandwich.
Snack:
Eat crackers mixed with mashed avocado.
Dinner:
Make a salad with some lentils, mackerel and anchovies, and then drizzle some drops of olive oil on it. Then, have it with whole grain breads as your dinner.
Snack
Drink one banana smoothie prepared using whole milk.
Therefore, this is the best diet which needs to be followed for complete 7 days. Also, ensure you go for a doctor checkup to consult that the weight loss is a not a very severe issue and might not have happened because due to any serious health issues.