Hello! I have been asked about sharing the diet plan to gain weight. 

So, here I am! 

The Diet Plan, I am sharing is easy & affordable. If tried thoroughly for 15 days, you will get visible results.

On Waking Up 

Drink 2-3 glasses of plain water. Drink sip by sip. 

Meal- Have one banana, ghee & sprinkle with some jaggery powder.

Weekly Exercise Plan

Plan your weekly exercise schedule. Sharing with you, one sample format of exercises 

Monday - Weight Training exercises

Tuesday - Easy Run/Cycling/Dance

Wednesday - Yoga Asana/Rest

Thursday - Weight Training exercises

Friday - Yoga Asana

Saturday - Sprints/Jumps

Sunday - Rest

Post Workout - Whey Protein or have your breakfast.

**Keeping the covid situation in mind, you can search for at-home exercises.

Breakfast

Instead of overeating, Ayurveda teaches us to eat the right combination of foods at the right time to gain weight fast.

Options- Milk Daliya (sweet & with soaked almonds); Vegetable Daliya (Roasted in Ghee); Moong Dal Dosa (Stuffed with veggies/paneer); Parathas with curd/butter; Whole Wheat Bread Sandwiches (with veggies/potatoes); Chickpea & spinach egg burji; Plain Paratha with egg bhurji / omelet/paneer bhurji ( 2 whole eggs, 3 egg whites ); Cashew Upma.

Avoid maida( all-purpose flour), white bread, other refined grains – increases belly fat.

Mid-day snacks

Options - Fruits; 2 bananas; 4-5 dates; A glass of banana or mango shake; Banana peanut butter roti; Boiled chana chaat; Sprouts.

Lunch

Eat home-cooked food. Eat roti along with rice, some seasonal curry or dal is the main thing. Put 1 tsp of ghee in lunch. 

Options– Chole (Chickpea); Rajma(Kidney beans); chana(black chickpea); Kathal sabji(Jackfruit curry); Paneer; Dals (Lentils, beans & pulses). For non-veg – along with chapati & rice, have egg curry, chicken/fish curries.

End your lunch with Buttermilk ( Chaas ) mixed with black pepper(kali mirch), sendha namak(Himalayan salt). Once in a while, have sweet lassi with mishri powder.

Evening Snacks

Utmost care should be taken in the evening time. We tend to munch unhealthy food options, as we feel most hungry at this period.

Options - 2-3 fists of roasted black chickpea (bhuna chana); roasted peanuts; Any seasonal fruit; Banana Shake; Banana in curd; Channa Chaat; Peanut butter-banana roti(chapati; Veg Daliya; Whole read Omelet; Poha.

Dinner

Same as Lunch. Just keep in mind, Keep it lighter as compared to lunch. Add black pepper & bay leaf while cooking rice at night.

Bedtime

Have warm milk with turmeric. May add mishri powder.

You can add the blended mix of soaked almond(badam), akhrot(walnuts) & ashwagandha powder in warm milk too.

Hope you find the diet plan helpful in gaining weight & building muscles.:)