Eating the right diet includes gaining weight in a healthy way. A diet with a lot of calories is very important with proteins and vital nutrients. A perfect eating plan while trying to gain weight could be of help, be it for those recovering, underweight, or just putting on muscle. In short, ten kilos weight gain diet chart along with a detailed meal plan, a guide for you to gain weight while enjoying it and safely.
Best Foods for Healthy Weight Gain
Before we take the diet chart dive, here are some foods that are high in calories and nutrients, which will aid you in your journey toward gaining weight:
✅ Proteins: Chicken, eggs, fish, dairy, lentils, and nuts
✅ Healthy Fats: Avocados, nuts, seeds, olive oil, and ghee
✅ Carbohydrates: Rice, whole grains, potatoes, and oats
✅ Dairy Products: Full-fat milk, cheese, yogurt, and paneer
✅ Fruits & Vegetables: Bananas, mangoes, dates, sweet potatoes, and leafy greens
10 Kg Weight Gain Diet Chart (7-Day Plan)
| Day | Breakfast | Mid-Morning Snack | Lunch | Evening Snack | Dinner |
|---|---|---|---|---|---|
| Day 1 | 2 boiled eggs, 2 slices of wholemeal toast, peanut butter, and a banana smoothie | A handful of almonds and raisins with a glass of full-fat milk | 1 bowl brown rice, 1 cup dal, 1 cup chicken curry, and salad | A protein shake with nuts and honey | 2 roti, paneer curry, sautéed vegetables, and a bowl of curd |
| Day 2 | Oatmeal with nuts and honey served with a glass of milk | 1 banana with Greek yogurt and flaxseeds | Grilled fish, quinoa, and steamed vegetables | Peanut butter sandwich with fresh fruit juice | parathas with curd and mixed vegetable curry |
| Day 3 | Scrambled eggs with whole wheat bread and smoothie | Walnuts, dates, and a protein shake | Walnuts, dates, and a protein shake | Chicken biryani with raita and salad | Paneer sandwich |
| Day 4 | Paratha with butter and a boiled egg | A handful of cashews, almonds, and raisins | Rajma (red beans), brown rice, and cucumber salad | Banana shake with chia seeds | Grilled Chicken with mashed potatoes and a small bowl of soup |
| Day 5 | Muesli with milk, nuts, and honey | Peanut butter toast with dates | Mutton curry, rice, and vegetable stir-fried | An avocado protein shake | 2 rotis, chickpea curry, and a bowl of curd |
| Day 6 | Poha with peanuts and fresh fruit juice | Mixed dry fruits and a glass of milk | Egg curry and rice with sautéed spinach | Cheese sandwich with a banana | Fish curry with quinoa and green salad |
| Day 7 | Pancakes with honey and full-fat yogurt | Nuts and seeds with a glass of milk | Mixed vegetable pulao, paneer curry, with a bowl of curd | Peanut butter protein shake | Lentil soup, whole wheat chapati, with sautéed veggies |
Day 1: High-Calorie Kickstart
• Breakfast: 2 boiled eggs, 2 slices of wholemeal toast, peanut butter, and a banana smoothie
• Mid-Morning Snack: A handful of almonds and raisins with a glass of full-fat milk
• Lunch: 1 bowl brown rice, 1 cup dal, 1 cup chicken curry, and salad
• Evening Snack: A protein shake with nuts and honey
• Dinner: 2 roti, paneer curry, sautéed vegetables, and a bowl of curd
Day 2: Weight Gain for Muscle Development
• Breakfast: Oatmeal with nuts and honey served with a glass of milk
• Mid-Morning Snack: 1 banana with Greek yogurt and flaxseeds
• Lunch: Grilled fish, quinoa, and steamed vegetables
• Evening Snack: Peanut butter sandwich with fresh fruit juice
• Dinner: 2 parathas with curd and mixed vegetable curry
Day 3: Protein-packed Meals
• Breakfast: Scrambled eggs with whole wheat bread and smoothie
• Mid-Morning Snack: Walnuts, dates, and a protein shake
• Lunch: Chicken biryani with raita and salad
• Evening Snack: Paneer sandwich
Day 4: Good Energy-Boosting Diet
• Breakfast: Paratha with butter and a boiled egg
• Mid-Morning Snack: A handful of cashews, almonds, and raisins
• Lunch: Rajma (red beans), brown rice, and cucumber salad
• Evening Snack: Banana shake with chia seeds
• Dinner: Grilled Chicken with mashed potatoes and a small bowl of soup
Day 5: Weight Gain Nutrition
• Breakfast: Muesli with milk, nuts, and honey
• Mid-Morning Snack: Peanut butter toast with dates
• Lunch: Mutton curry, rice, and vegetable stir-fried
• Evening Snack: An avocado protein shake
• Dinner: 2 rotis, chickpea curry, and a bowl of curd
Day 6: High-Calorie Meal Diet
• Breakfast: Poha with peanuts and fresh fruit juice
• Mid-Morning Snack: Mixed dry fruits and a glass of milk
• Lunch: Egg curry and rice with sautéed spinach
• Evening Snack: Cheese sandwich with a banana
• Dinner: Fish curry with quinoa and green salad
Day 7: Meal That Is Excellent to Gain Weight
• Breakfast: Pancakes with honey and full-fat yogurt
• Mid-Morning Snack: Nuts and seeds with a glass of milk
• Lunch: Mixed vegetable pulao, paneer curry, with a bowl of curd
• Evening Snack: Peanut butter protein shake
• Dinner: Lentil soup, whole wheat chapati, with sautéed veggies
Also Check: Diet Plan for Weight Gain in 7 days
Weight Gain Tips for Better Results
✅ Eat More Frequently – Instead of three large meals throughout the day, have five to six smaller-sized meals to promote weight gain.
✅ Eat More Protein – Muscles need protein to build up and to keep the fat at bay.
✅ Add Healthy Fats – Nuts, seeds, and dairy products will aid in getting extra calories.
✅ Hydrate – Drink plenty of plain water; sugars in juice and sodas are best avoided.
✅ Exercise – Strength training is an indispensable aspect of any program for muscle mass gain.
✅ Sleep Well – Because recovery is important for weight gain, make sure you sleep enough.
Also Check: A Weight Gain Meal Plan for Women: The Safe and Effective Way
Conclusion
Sticking to this 10 kg weight gain diet chart with dedication and consistency should help you achieve your weight goals in a healthy manner. A balanced diet should be accompanied by an active metabolism through adequate rest and hydration. If there are any underlying health concerns, consult your nutritionist before a sudden radical change
