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Proper Diet Chart For Weight Gain

Meals Time What to have
Before breakfast 7 a.m. – 8 a.m. A cup of tea or cappuccino will full fat milk and sugar.
Breakfast 8 a.m. – 9 a.m. ·         Two multigrain breads with low fat butter and egg omelet.·         Or, a bowl of corn flakes, oats, or porridge.

·         Or poha, upma, or some daliya khichdi with lots of veggies.

·         Or, two chapattis with a bowl of veggies or two stuffed paranthas.

·         Fruits or a glass of fresh fruit juice.

After Breakfast 10 a.m. – 11 a.m. A glass of full fat milk with a health drink of your choice or whey protein.
Lunch 12:30 p.m. – 1:30 p.m. ·         A small bowl of rice and two chapattis.·         A bowl of pulses (Masoor, moong, chana)

·         A bowl of veg curry

·         Two pieces of chicken, a piece of fish, eggs or paneer.

·         Green salad comprising cucumber, cabbage, radish, carrot and tomatoes.

·         A small bowl of sweet curd.

Evening snack 5:30 p.m. – 6:30 p.m. ·         Vegetable or chicken soup with some butter.·         Veg sandwich with cheese or mayonnaise.
Dinner 8:30 p.m. – 9:30 p.m. ·         Similar diet as lunch but avoid rice.
Before bed 10:30 p.m. – 11 p.m. ·         A glass of milk

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