The Weight Gain Diet Plan: 8 Recipes for Gaining Healthy Weight

by Srilekha Kumar on January 27, 2023

For many people, losing weight is an excellent goal, but not for everyone. Even if your slim figure is admired and envied by many, it is critical that you maintain a healthy weight. There are numerous reasons why you would want to gain weight. Despite the fact that being overweight is a more well-known cause of health concerns, being underweight can also cause problems. In this article, you will find some foods and weight gain diet plan to add on some kilos to your body. In this article, you will learn about recipes and foods to increase weight as well as how to create your own weight gain diet plan.

What is the meaning of being underweight?

Being underweight means that you are below the recommended weight range as per your gender, age and height. The body mass index (BMI) is a typical method for determining whether or not a person's weight is within a healthy range. Using weight to height ratio, people can calculate their body mass index (BMI). A BMI of 18.5–24.9 is usually recommended. An underweight person with a BMI of less than 18.5 may need to gain weight. There are, however, instances in which an individual can have a low BMI and still be healthy. Some characteristics, such as muscle mass, are not put into account by the BMI measurement. This can cause a healthy individual to be overweight. In general, a person's BMI gives a good indication of whether they are in a healthy weight range or not.  

Stress, bad eating habits, irregular meals, lack of physical fitness, and genetics are some of the most prevalent reasons why people are unable to put on weight and maintain their weight gain.

Also check, Reason for not gaining weight


Having a low body weight carries a number of health hazards. Unhealthy eating habits are often to blame for being underweight in many circumstances. This can lead to malnutrition, which has its own concerns. So, for example, a deficit in vitamin D could be detrimental to your bones health.

Calories must be consumed in adequate quantities each day in order for the body to function properly. A diet that is too low in calories might lead to:

  • Nausea and fatigue
  • hair and skin concerns

Being underweight can also lead to the following:

  • Impaired immune system
  • Bone disorders
  • Infertility
  • Developmental problems
  • Abnormal eating habits
  • Higher infection risk

This is a reference Weight and Height Chart for Indian Boys and Girls upto 5 years of age.

Indian Boys Growth Chart

*Weight in Kg and Height in cm.

Indian Girls Growth Chart

*Weight in Kg and Height in cm

7 tips to follow for a healthy weight gain:

You can follow a proper weight gain diet plan for putting on weight. In addition to increasing caloric and protein consumption, it is also necessary to maintain a healthy balanced diet without eating too many items that may have a lot of calories but little nutritional value. Following tips can help:

Also check, What are some nutritious weight gain foods for kids

Select foods that are both calorie-rich and nutritious

To gain weight, you should not begin consuming high-calorie unhealthy food. Junk food typically provides mainly calories from fat and sugar. They don't contain any nutrition.

Include Nuts, Dry Fruits and Seeds in your diet:

If you're watching your weight, nuts like peanuts, almonds, cashews are a good choice. It is rich in nutrients as well as fiber, minerals, beneficial oils, and antioxidants. Even nut butters are nutritious. (Why are nuts so important?) If you compare them to dairy butter, they are richer in good fatty acids and calories. Also, seeds such as pumpkin, sunflower and flax seeds are rich in minerals and antioxidants.

Also check, How seeds are a good source of protein?

Eat at regular intervals:

Include at least three snacks with your three main meals, so that you can consume more calories in a reasonable amount of time. For this to happen, you must eat at regular intervals so that the food can be digested and there is room for additional food to be consumed. Therefore, having a snack every two hours is a smart idea.

Also check, How to increase your child’s appetite?

Consume healthy fats and oils:

Oils that include both mono- and poly- unsaturated fats, coupled with a lower level of saturated fats, should be included when making healthy choices. A suitable choice is vegetable oils such as sunflower and olive, nut oils such as peanut, and rice bran oil.

Also check, What is saturated fats?

Drink High Calorie Smoothies or Shakes:

If you have a low appetite, you might want to go for a high calorie shake or smoothie rather than a large meal. Shakes & smoothies provide nutrient dense calories without making you feel full.

Include in some Physical Activities or Weight Training:

It is important for kids to include in some of the physical activities like, cycling, walking/running, swimming etc. on a daily basis. This helps kids to digest foods and creates space for their next meal. For adults, weight training at least 3 times a week helps in adding healthy weight to the body. In addition, weight training also helps in gaining and maintaining lean muscle mass.

Also check, 7 Foods to gain healthy weight for kids

Choose right snacks:

Snacking in between the meals is a good way to add some calories. You should consume snacks ideally two hours after a meal. A snack should provide at least 200 kcal and not stuff you up, so that you enjoy a meal later.

Weight gain diet plan: 

You can refer to this sample weight gain diet plan and make your own diet plan as per your choice and taste.

Time of the day Snack/Meal Options
Early Morning: Milk/Tea with whole grain cookies
Breakfast Multigrain Paneer Sandwich with Milkshake/ Pancake
Mid morning Snack nuts & seeds/ smoothie
Lunch 2-3 rotis, dal, green salad, vegetable curry & full cream curd/ Quinoa peas pulao with curd
Evening snack Milk/Tea with ragi cake/ banana & apple muffins
Dinner Paneer paratha with curd/ sprouts or millet Pizza
Bed Time Snack Milk or a handful of nuts
Healthy Weight gain diet plan

Here are some healthy food recipes for weight gain:


Below are a few smoothie recipes to gain weight. 

1. Walnut Banana & Apple smoothie

This is one of the best smoothie recipes to gain weight. Bananas contain lots of nutrients and vitamins that help to speed up your metabolism. Apples are a great source of carbs that provide you with a boost of energy right away. Having too much of it, though, might lead to extra weight gain. Walnuts are a rich source of healthy monounsaturated fatty acids, phytosteroids and the amino acid L-arginine. So, walnuts supply both additional calories which are essential for muscle regeneration and growth.

Walnut Banana & Apple Smoothie

2. Strawberry avocado smoothie

Avocados are rich in vitamins, minerals, healthy fats, and fiber. Strawberry contains natural sugars and adds more carbs which help in weight gain. It's one of the best smoothie recipes for weight gainers out there!

Strawberry Avocado Smoothie Recipe

3. Multigrain paneer sandwich:

The consumption of white bread may contribute to weight gain, while the consumption of multigrain or whole wheat bread is even better. Because of this, it is beneficial to choose healthy breads such as bran, oats, rye and whole wheat bread. Vitamin A, Vitamin B6, Vitamin C, calcium, iron, folate, and magnesium are all found in whole wheat Paneer sandwiches. A breakfast of a protein-rich whole grain Paneer sandwich, a banana, and a glass of milk are some of the foods to increase weight in a healthy way.

Multigrain Paneer Sandwich

4. Cheese paratha with millet:

When it comes to cheese, even little servings may pack a punch when it comes to calorie count. This recipe of cheese paratha with millet helps to add nutrition and serves as the weight gain foods for kids. 

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

5. Sprouted moong bhel: 

It is a common recipe in weight gain diet plan Indian style. Despite the fact that it's a snack, it is packed with nourishment. This provides enough energy and stamina because it is packed with calories and protein, together with fiber.

Sprouted Moong Bhel Recipe

6. One-pot veggies dish:

As a vegetarian, you may not have the protein and carbohydrate content of meat. However, you may gain weight and stay healthy by eating the correct vegetables in the right quantities. Pumpkin, beets, potatoes, corn, peas, and yam are some of the vegetables that help in weight gain and are included in the weight gain foods for kids.

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

7. Ragi and broccoli cutlets:

Ragi aids in weight gain, bone and tooth development, and overall growth in kids. It is commonly given to kids as their first food. Adding vegetables creates a classic recipe for weight gain diet plan Indian style. (Why is Ragi known as a superfood?)

Ragi & Broccoli Cutlet Recipe

8. Easy one-pot pasta:

Pasta has a moderately high calorie count, making it beneficial for weight gain. It is an easy, minute made and kid’s favourite recipe. 

One Pot Pasta Recipe

Before planning a weight gain diet plan, keep the following in mind: include healthy foods while avoiding excessive sugar and salt consumption.

There are a few do's and don'ts when it comes to adding foods and drinks to your daily diet to gain weight. You should avoid drinking fluids such as water, tea, or coffee before lunch, since they will make you feel full and decrease your appetite.