The Ultimate Diet Chart for Weight Gain

  • diet chart for weight gain

When it comes to weight issues, people generally think only about overweight or obesity but that is not the only weight related problem.

Underweight or skinniness is also a serious problem and is equally harmful as obesity.

Earlier back in the initial days of my practice as a nutritionist, a client approached me and complained about weight gain problem.

She said “I am too thin; I am unable to gain weight”

How can gaining weight be a problem?

I would like to tell you that gaining weight is as difficult as the ways to reduce weight.

In this article we’ll tell you some weight gaining tips and also provide you a comprehensive diet plan to for weight gain.

As per statistics, only 10% of the total population in India are known as underweight. However, the actual figure is much more. This is because of lack of awareness.

There are many health issues related to underweight but we are not aware of it.

diet chart for weight gain

7 Indicators to Check Your Weight

The following are 7 crucial indications of you being underweight:

1)    Your Body mass index (BMI) is below 18.5

2)    Your digestive system is not proper

3)    You are having gastric trouble

4)    You feel weak and tired entire day

5)    You are not able to lift heavy objects

6)    Your weight is less, but you have a tummy bulging out.

7)    You do not feel hungry at proper intervals.

Now let us look at an effective weight gain diet plan.

Weight Gain Diet

A diet chart for underweight person that helps to gain weight by increasing the muscle percentage without increasing fat % is a healthy diet for weight gain.

Most underweight people have a misconception that they can gain weight by just eating junk food. However, junk food can be very harmful for your health and it can elevate the health problems of an underweight person.

Now let’s look at the best diet to gain weight.

Diet Chart for Weight Gain

Follow this diet chart for effective weight gain:

Early Morning

1 banana


1 cup Milk (150 ml) + 1 cup (30gm) Muesli / Oats


1 glass milk shake+ 4 walnuts + 2 dates


1 cucumber + 1 cup brown rice (15 gm raw) + 1 cup dal (Add 1 tsp Ghee) + 1 cup veg (100 gm raw) + 1 cup curd (100 ml).

Take 2 pieces of jaggery (10gm) after lunch.

Post Lunch 2 hrs

1 cup green tea + 1 boiled potato

Evening Snack

1 cup sago khichdi + 2 pieces of groundnut chikki/ 1 handful of roasted peanuts.


1 chapatti + 1 cup dal + 1 cup veg + 1 cup curd

Post Dinner

Take 2 pieces of jaggery (10gm) after dinner.


1 cup milk + 2 almonds + 1 tsp Honey

Quantity of the foods will differ according to your weight and height, but the quality of diet should be maintained.

For an effective diet chart for underweight person, it’s not only important to know what to eat but also how to eat.

Ways to Follow a Weight Gain Diet

1. Eat every 2 hours.

You must eat every 2 hours as mentioned in the diet chart.

This will help you

2. Do not drink Water

You should NOT,

  • Drink water half an hour before having food.
  • Drink water during your meals.
  • Drink water half an hour after your meals.

Drinking water while eating food will lead to improper absorption of nutrients, and hence digestive system becomes weak.

3. Take 8 hours Sleep

If you are not taking the required minimum of 8 hours sleep then there are chances of hormonal imbalance. Sleep deprivation may lead to lack of appetite.

4. Never Skip Breakfast

  • Breakfast is very important being the first meal in the morning. It is important factor in managing your digestion and absorption of food.
  • It should be the largest meal of the day, and it should add either milk, milk shake. You can also include whey protein powder in it.

5. Exercise for 45 minutes in a day

Don’t get surprised, exercise is not only for losing weight, it is equally important for weight gain.

  • To increase your metabolic rate (BMR)
  • It helps to improve digestion
  • It helps to shape your body
  • It helps to increase lean muscle mass.

6. Decrease Fat content in the Diet

You should NOT indulge in consuming

  • Fried foods
  • Pickles
  • Junk foods
  • Butter
  • Cream
  • Sauces
  • Preservatives
  • Chocolates
  • Ice cream

These foods will increase your abdominal fat percentage and will hamper the nutritional absorption capacity.

7. Chew your Meals Properly

Chewing is the first and very important step of digestion. Chewing aggravates your hormones and help in:

  • Better nutrient absorption.
  • Improving digestion
  • It increases appetite if it is very low.
  • It gives mental satisfaction if you chew properly.

Dietary Supplements are useful for Weight Gain

a) Pre and Probiotic

The dosage of Prebiotics & Probiotics Capsules should be 2 capsules per day, 1 after lunch and 1 after dinner.

b) Whey Protein Powder

Take 3 scoops of Whey Protein Powder per day in milk or water (preferably with milk for weight gain).

Take the First scoop during breakfast, second scoop during workout and the last scoop after workout.

c) Multivitamin and Minerals

Multivitamin and Minerals tablet per day after breakfast.

If you follow the above-mentioned steps and follow diet chart to gain weight along with the essential dietary supplements, you will definitely get good results in increasing your weight.

Do comment in the below box to give your suggestions on how to gain weight. Also share your experience with us and the results you got after following this diet chart to gain weight. Do share this useful information with your friends so that they can also take the first step towards a healthy life.

Photo Courtesy:,

2017-01-17T11:55:55+00:00June 23rd, 2014|Health, Sports Nutriton, Weight Management|

About the Author:

Mukta Agrawal is a qualified nutritionist, and has been in the health and fitness arena since 7 years. She has a post graduate degree in clinical nutrition and dietetics, and is passionate about educating people regarding the truths and myths of health through the InLife Blog. Her belief in the fact that good health is for everyone is one of the highlights of her writing.


  1. shreya July 29, 2018 at 1:06 am - Reply

    hii my name is shreya . i am 18 years old and my wheight is 34 . what i have to do to gain more weight. please suggest.

  2. supriya gupta July 28, 2018 at 5:18 pm - Reply

    hi i am supriya,
    My weight is 48 kgs and 25 yr old,and height is 5 ft.
    i recently joined the gym also,can you provide me a diet chart to gain weight.

  3. Nisha June 21, 2018 at 1:34 pm - Reply

    I’m nisha, I’m studying my age is 23
    My weight is 30kg, I want to put on weight plz help me

    • Mukta Agrawal June 23, 2018 at 1:48 pm - Reply

      Hi Nisha please follow the diet given here

  4. Kanika Sahu June 2, 2018 at 3:01 pm - Reply

    Hi , I am Kanika Sahu and I am 17 years old my weight is 42kg and I am so worried Please Provide me a Diet Plan to gain some weight ..

    • Mukta agrawal June 2, 2018 at 4:11 pm - Reply

      Hi kanika


      Check your Gmail for the diet chart.

  5. pratap halder June 2, 2018 at 1:53 am - Reply

    Hii mam Mera name Pratap Hai Mera age 20 year’s Hai Mera weight gain nhi horahai aisa konsa no side effects wala medicine khau Jo weight gain ho or muscle gain v ho plzz mam rply

  6. Anshuman May 23, 2018 at 10:25 pm - Reply

    I am Anshuman, m 17 years old..
    My height is 5ft 11in. And my weight is 52 kg… m very underweight. I have some gastric problems. N i feel tired without doing anything.. i don’t have bad habits. Can you please tell me how can i gain weight??

    • Mukta Agrawal June 6, 2018 at 11:39 am - Reply

      hi Anshuman please follow the diet chart which is given here and take supplements

      INLIFE Prebiotcs and Probiotics

      Dosage – 1 capsule twice a day before meals

      INLIFE Disgestive Enzymes

      Dosage – 1 capsule twice a day post meals

  7. Rahul April 2, 2018 at 5:14 pm - Reply

    Hi, I am Rahul Mai ab 25 year ka hu . Mujhe koi bad habbits nhi hain. Khana wagera SB thik hain , rat Ko dudh our subhah chana khata hu fir bhi mera weight gain nhi ho rha mera weight 45 ke upar nhi ja rha . Agr tbiyt bigd bhi gyi ti 2,3 kg km ho jata hai meri height 5ft5inch hain….mujhe mera weight our muscle bdaneke liye diet chart btaiye mam pls

  8. Aaliyah March 19, 2018 at 1:53 am - Reply


    I am 40kg 22 year old trying hard to gain weight, weight not going up, very weak muscles and lightheaded. Please advise easy diet plan for rapid weight gain


    • Mukta Agrawal March 20, 2018 at 1:02 pm - Reply


      Mail the below details to – you will receive diet chart within 72 hrs

      Full Name:
      Veg. / Non Veg. Diet:
      Medical Problems (If Any):
      Purpose for Diet Chart:

  9. Riya Seghal March 6, 2018 at 6:24 pm - Reply

    I am Riya, married, 2 years now. We are trying for a baby and it doesn’t work at all. Consulted a doctor as well. I am now 34 years old and my height is 5.2 but i looks like 20 years old, so small build. My weight doesn’t gain above 45kg. Sometimes goes down to 38 or 40. I am so worried this could be a problem for a child birth too. I do eat have a proper diet as well. Can you plz help me for my diet.

    Thank you

    • Mukta Agrawal March 8, 2018 at 11:06 am - Reply

      check your mail for the diet chart

  10. Ankita January 20, 2018 at 12:44 pm - Reply

    Hi,I’m Ankita, married 2 years ago .height-5’5inch and age of 23.
    I have a child .
    I am too weak and my weight is only 40 kg after my child,s birth.
    Plz help me to gain weight.

    • Mukta Agrawal January 22, 2018 at 10:32 am - Reply


      I have mailed your diet chart .Kindly check your mail.

Leave A Comment