Building muscles and Gaining weight is not as easy as pie. You need to place a lot of effort into amending your dietetic habits, following a healthy lifestyle, and remaining active by practising workouts. While you emphasize weight gain, you would not only confirm good calorie intake but also have value proteins and other nutrition, e.g., fiber, vitamins, minerals, and more. A well-developed Healthy Diet Plan For Weight Gain can help you put on a necessary quantity of kilos and avoid empty calories and harmful fats by offering you a healthy diet chart.

What Is A Healthy Weight Range?

Your Body Mass Index (BMI) decides your healthy weight range. To estimate your BMI, divide your body weight by your height in meter square. The response you get is your BMI. 

BMI between 18.5 plus 24.9 falls underneath the healthy weight range. If your BMI is 18.5 or else less, it means that you are underweight. 

A healthy diet plan for weight gain

Weight-gain meals must be developed to meet your personal favourites, caloric requirements, health conditions, and weight-gain objectives. You will benefit from adding large protein to your caloric consumption if you are trying to grow muscle mass.

Examples of foods suitable for weight gain that the Academy of Nutrition and Dietetics suggests include:


  • Oatmeal cooked in milk.
  • Scrambled eggs capped with grated cheese.
  • Whole-grain muffin topping almond butter.


  • Tacos are made of chicken, veggies, black beans, and avocado.
  • Turkey sandwich on whole-grain bread in sliced cheese and avocado.
  • Vegetable salad crowned with nuts, chicken, and olive oil


  • Full-fat yogurt.
  • Nuts plus sunflower seeds.


  • Salmon or else lean steak with sweet potatoes; otherwise, mashed potatoes made with whole milk as well as dry milk powder.
  • Casseroles with cheese plus whole-milk powder.
  • Chilli crowned with shredded cheese.
  • A dietitian, otherwise a nutritionist, can aid you in developing a diet plan that includes the foods you enjoy.

Continental Healthy Diet Plan For Weight Gain

Below is a sample Healthy diet plan for weight gain if you look at other preferences. Just try to contain calorie and protein-rich food in all your meals. 

Breakfast: 2 grilled whole-grain pieces of bread with 2 tbsp. Of peanut butter plus two boiled eggs. 

A glass of hot chocolate with good quality cocoa, one fruit of your choice, and milk

Lunch: Grilled Fish Fillet or Chicken breast with whole wheat pasta or 1 cup of brown rice and legumes. One cup of tomato, green leafy vegetable, and cheese.

Evening Snack: Tea or coffee with whole wheat scones, otherwise muffins, and a fistful of mixed nuts

Dinner: Lambchop, fish fillet, or tofu shallow fried in olive oil. Cauliflower mash or Sweet potato mash or with milk plus 2 cups of vegetable.

Dessert: full-fat cream with nuts and fruits, pancakes with maple syrup or honey, yogurt.

Healthy Diet Plan For Weight Gain On A Vegetarian Diet

There are endless choices regarding weight-gain meal plans, which mainly depend on the individual. We are on the right track as long as we are striking those calorie-dense food groups in every meal.

Try this Healthy Diet Plan For Weight Gain as a starting point, and adapt it depending on what works best for you. We have comprised two alternatives for every meal.


1: A big bowl of oatmeal with banana, maple syrup, nuts, flax seeds, and soy milk

Insert a protein shake if you are building muscle

2: A bowl of soy yogurt with flax and chia seeds, banana, and mixed nuts, along with 1-2 slices of toasted rye bread with guacamole

Morning Snack 1: Some nuts and an apple

Morning Snack 2: Granola bites plus a banana


Option 1: A significant portion of black beans, brown rice, avocado, and salsa. Pack in as much as you can quickly eat on this one!

Option 2: Big portion of quinoa plus chickpeas, sunflower seeds, chopped avocado, walnuts, plus olive oil dressing

Afternoon Snack: Peanut butter plus jelly sandwich with wholemeal bread

 Smoothie: frozen berries, bananas, nut butter, soy milk, protein powder, oatmeal, and some greens mixed up


Option 1: Baked tofu or else tempeh with a big bowl of lentil pasta, veggies, and herbs 

Option 2: tofu or tempeh; Stir fry made with almond butter satay sauce, edamame beans, and veggies. Served with whole-wheat udon noodles


Berries and vegan ice cream

Evening snack: Peanut butter plus banana sandwich as well as some dark chocolate

It must stack up at around 3500-4000 calories, meaning you must quickly end up with a constructive calorie deficit. When you know your calorie requirements, play around with this meal plan to find what is right for you.

Best Weight Gain Tips to Follow

Here is a quick rundown of several of the best dietary weight gain guidelines.

Have Smaller Meals More Often:

Instead of eating three big meals daily, we prefer to eat smaller meals five to six times a day. It would help to have a proper intake of calories plus add pounds healthily. Eating smaller meals often is also advantageous for underweight persons who have less appetite and happen to fill complete fast.

Have a Balanced Diet 

 Keep a diet plan for weight gain to compose your calorie objective and track the food sources you eat. 

So, check your weight every week or ten days. It rouses you and helps you break down your improvement better. You could even track your activity example and create estimating muscle gain. You could also refer to a dietician for how to gain weight diet.    

Add Healthy Fats to Your Meals

Try not to eat any fatty food. Choose solid fats that do not cause problems over the long haul. Solid fats are additionally sound wellsprings of omega-3 plus omega-6 unsaturated fats. Carbs could help in weight gain. Substitute high sugar plus refined carbs like chocolates, pizzas, and doughnuts, with better choices similar to a banana, potato, yam, whole grains, rice, organic products, plus so on. Include food diversities into your diet for weight gain.

Choose for Healthy Fluids:

Choose milk, healthy juices, smoothies, and full-fat dairy in your weight gain diet chart. Avoid drinks such as tea, coffee, and diet sodas. Choosing healthy fluids helps you have sufficient calories and a host of vital nutrients that would nourish you and improve your immunity. You could also have fresh fruits plus vegetables over diet sodas.

Say No to Junk Food:

A lot of empty calories, additional sugar, unhealthy fats, and salts could harm your health, though you might gain weight. Junk food contains empty calories, salt, sugar, and unhealthy fats. Thus, avoid junk foods while following a healthy diet plan for weight gain. Instead, top your diet with nourishing foods, for example, beans, vegetables, fresh fruits, nuts, and dairy. It will aid you in putting on your preferred weight healthily and boost your immunity.


 What are the fastest means to gain weight?

A. There is no shortcut or magic tablet to gain weight fast. Emphasize gaining weight in a healthy, sustainable method by consuming healthy calorie-dense foods, avoiding junk and fried foods, and exercising regularly.

What fruit is the highest in calories?

 Avocados are the utmost calorie fruit, as each serving (100g) of avocado comprises 160 calories. 

What foods are highest in protein for weight gain?

Red meat, certain fruits like avocados, Whole wheat bread, full-fat milk, and nut- butter are several high-protein foods for weight gain. 

Could you gain weight from a protein diet?

 Eating a high protein diet could help build muscle mass, which in turn aids in gaining weight.


If you are underweight and trying to gain some kilos naturally, choose a healthy diet chart for weight gain. The valued guidance of dieticians could help you have a personalized Healthy diet plan for weight gain comprising all nourishing weight gain foods that not just upsurge your calorie count but also increase your consumption of essential nutrients. So, you do not gain calories and pounds but also improve your body with all the vital nutrients. It helps build up your immunity, fight underweight health issues, for example, pale skin, brittle bones, and frequent infections, and aid you gain and maintaining a healthy weight.