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Many people strive hard to build muscles and gain healthy weight and think that the diet plan for gaining weight can cost them a fortune. Most importantly, it is known to very little that this conclusion generally arises from the lack of accurate information. People need to understand that expensive supplements or food products are not the only way of achieving the goal when they can substitute them with a low budget diet plan to gain weight. Can’t believe your eyes?
Look at the following diet plan
1 st Diet Option
| Dalia | 50gm |
| Boiled Black | 50gm |
| Channa | 50gm |
| Paneer | 50gm |
| Sweet Potato | 200gm |
| Peanut | Raw 50 gm |
2 nd Diet Option – if you are a student and living in a hostel
| Oat Milk | 1 Glass |
| Oat 60gm | Cook and Steamed |
| Almonds | 10-12 pcs |
| Bananas | 1-2 |
| Flax Seeds | 10-20gm |
You will receive 650 Calories from this meal with Carbs – 80 gm, Protein – 33gm, Fats – 25 gm, and Fiber – 10gm
| Roasted Channa | 50gm |
| Peanuts Unsalted | raw 28 gm |
You will receive 250 Calories from this meal with Carbs – 20 gm, Protein – 10 gm, Fats – 15 gm, and Fiber – 7 gm. However, this meal is optional.
These breakfast meals offer you good carbohydrates and good fat. It helps your weight gain.
| 1 Bowl Dry Soyabean Dish | 50-60 gm |
| White Rice | 250 gm |
| Cucumber | 1 |
| Bread slices | 2 |
| Peanut Butter | 32 gm |
| Banana | 1 |
| 2 White Boiled Potato | 200 gm |
| Banana | 1 |
Second Diet Option
| Dal | 1 Bowl |
| Curd | 1 Bowl |
| Tomato in Salad | 1 |
| Paneer or Tofu | 100 gm |
You will receive 500 Calories from this meal with Carbs – 60 gm, Protein – 30 gm, Fats – 5 gm, and Fiber – 10 gm
| Black Channa | 100 gm |
| Roasted Channa | 100 gm |
| Banana and Peanut Butter Whole Wheat Bread |
You will receive 180 Calories from this meal with Carbs – 27 gm, Protein – 10 gm, Fats – 3 gm, and Fiber – 8 gm
| Whey Protein | 1 Scoop |
| Bananas | 2 |
You will receive 300 Calories from this meal with Carbs – 55 gm, Protein – 25 gm, Fats – 1 gm, and Fiber – 1 gm
Keep 2 to 2.5 hours gap between your last meal and next dinner meal.
| Rotis | 2 |
| Soya Chunks | 50 gm |
| Cucumber | 1 |
2 nd Diet Option
| Protien | 100 gm |
| Rotis | 2 |
| Daal | 1 bowl |
| Salad | Cucumber |
You will receive 600 Calories from this meal with Carbs – 60 gm, Protein – 30 gm, Fats – 15 gm, and Fiber – 10 gm.
Conclusion
Weight gain is undoubtedly one of the biggest challenges for some people. However, the truth is that one can build muscles and gain weight merely by choosing nutrient-rich foods over an unhealthy lifestyle. It is not only super-affordable but also pleases your taste palette pretty well. You can transform your whole life just by following a simple diet plan for weight gaining muscle.
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