Most of us are endlessly concerned about weight loss, but being underweight is an equally important issue that is often neglected. Medical issues, genetics, stress, or poor appetite can affect your body weight, and this in turn can affect your immunity, hormonal balance, bone health, and overall well-being. Gaining weight is about building strength, stamina, and healthy body mass through proper nutrition

At Dr. Shikha Sharma, we believe that gaining healthy weight in a sustainable way requires consistent guidance and structure. Our expert-designed diet plan for weight gain combines Ayurveda with modern nutritional science to help you gain weight appropriately without affecting your digestive health.

Read More: One Day Diet Plan for Weight Loss

Weight Gain Meal Plan for Beginners

A thoughtfully crafted meal plan for gaining weight ensures you consume enough calories, proteins, and good fats while supporting digestion and nutrient absorption. Here’s an example of a balanced daily plan:

Time Meal

7:30 AM - Banana smoothie with oats, milk, almonds, and honey

9:30 AM - 2 eggs + whole grain toast with peanut butter + a glass of full-cream milk

12:30 PM - Paneer or chicken curry + rice + dal + ghee + salad

3:30 PM - Mixed nuts, dates, and buttermilk

6:30 PM - Veggie sandwich with cheese or avocado

8:30 PM - Chapati + sabzi + curd + boiled potato

10:00 PM - Warm milk with soaked raisins or figs

This diet plan for weight gain contains a surplus of calories but is still nutrient-dense, helping you build muscle mass without bloating or digestive discomfort. It includes healthy meals to gain weight, to be consumed every few hours for better metabolism and sustained energy.

Effective Tips to Follow the Best Diet to Gain Weight

1. Eat More Often

Switch to 5–6 small meals throughout the day to increase calorie intake so as not to feel full. Frequent eating also keeps your metabolism active.

2. Focus on Calorie-Dense, Nutrient-Rich Foods

Foods like nuts, seeds, ghee, whole grains, and full-fat dairy add healthy calories and provide essential nutrients for weight gain.

3. Add Protein to Every Meal

Protein supports muscle gain and repair. Include protein-rich food like paneer, eggs, dal, tofu, or chicken in each meal to build strength and stamina.

4. Drink smoothies and shakes

Liquid calories are easy to consume and digest. Blend milk, bananas, nut butter, oats, and seeds into a high-calorie smoothie between meals.

5. Strength Train Regularly

Exercise with weights or body resistance 3–4 times a week. This helps convert the extra calories into lean muscle instead of fat.

Effective Diet Chart for Weight Gain

Creating a diet chart means ensuring that every meal works for your body, not against it. This requires the right combination of:

Proteins: Paneer, dal, eggs, and lean meats to support muscle growth.
Carbohydrates: Such as whole grains, rice, sweet potatoes, and bananas for energy.
Healthy fats: Ghee, nuts, seeds, and cold-pressed oils to increase calorie intake.
Dairy & fermented foods: Like curd, lassi, and milk for digestion and strength.

Your diet chart for weight gain should reflect your daily routine, preferences, and health concerns. Ideally, it should also include herbal teas, digestive spices (like ajwain and cumin), and enough hydration to keep your gut happy.

How Dr. Shikha Sharma’s Team Offers the Best Weight Gain Program?

Dr. Shikha Sharma’s weight gain program has a deeply personalized approach. Each plan is designed after taking your body type (prakriti), eating habits, medical background, and lifestyle into account.

Our team of doctors and nutritionists doesn’t believe in quick fixes—they believe in sustainable health transformations. Through regular consultations and continuous support, we guide you towards healthy weight gain with long-term benefits. Clients not only attain weight but also experience improved digestion, higher energy levels, and a stronger immune system through our diet plan for weight gain.

Frequently Asked Questions

Qn 1. What is the best diet for weight gain?

Ans: The best diet for weight gain is one that provides abundant calories from clean, nutritious foods. Foods that are rich in protein, healthy fats, and carbohydrates can be consumed across 5–6 meals a day.

Qn 2. Are bananas good for weight gain?

Ans: Yes, bananas are extremely effective for weight gain. They are rich in calories, can be easily digested, and also contain natural sugars and carbohydrates. When consumed along with milk, nuts, or peanut butter, they become the best weight-gaining snack.

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