Weight Gain Calculator
Calculate your daily Calories
Your Daily Nutrition Targets
Calories
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kcal/day
Protein
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Carbs
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Suggested Asian Diet Plan
Breakfast
- 2-3 Rotis/Parathas with ghee or butter
- 2 boiled eggs or paneer bhurji
- 1 cup milk with banana or dates
- Handful of nuts (almonds, walnuts)
Mid-Morning Snack
- 1 banana or mango with peanut butter
- 1 cup yogurt with honey
- Handful of roasted chana or mixed nuts
Lunch
- 1.5 cups rice or 3 rotis
- 1 cup dal (lentils) or chicken curry
- 1 cup vegetables with ghee/oil
- 1 cup curd/raita
- 1 tablespoon ghee on rice
Evening Snack
- 1 glass banana or mango milkshake
- 2-3 whole wheat biscuits or khakhra
- 1 handful roasted makhana or peanuts
Dinner
- 1.5 cups rice or 3 rotis
- 1 cup fish curry or paneer sabzi
- 1 cup vegetables with ghee/oil
- 1 glass buttermilk
Before Bed
- 1 glass warm milk with turmeric
- 1 tablespoon almond butter or 10-12 soaked almonds
Power Foods for Weight Gain
Bananas
High in carbs and calories, easy to digest
Rice
Excellent carb source, easy to eat in large quantities
Ghee
Dense calories, healthy fats, traditional superfood
Paneer
High-quality vegetarian protein and fat
Peanut Butter
Calorie-dense, protein-rich, versatile
Dates
Natural sugar boost, packed with nutrients
Milk
Complete protein, calcium, easy calories
Chickpeas
Protein and carb combo, fiber-rich
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