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When we hear about weight problems, most of us almost automatically think of excess weight.
Well, although it seems difficult to understand for those who struggle with fat rolls, some people face weight deficits and dream of fulfilling their figure.
If you are part of this category of people, this article is for you!
Do you want to get bigger and stronger? Would you like to gain pure lean muscles in only 7 days? Then this healthy weight gain meal plan is for you!
Discover how you can gain weight so that you do not endanger your health and gradually add the desired kilograms where you need them.
In the context in which the rate of obesity and overweight is associated with alarming increases, being underweight seems to be a blessing.
But it’s not like that. The truth is that underweight people tend to have a weakened immune system, which predisposes them to infections, complications, and much slower recovery from the disease. And, unfortunately, the list of inconveniences can go on.
That is why underweight must also be taken seriously. At least as much as being overweight.
Check Out This Professional Diet Plan Which Can Teach You How to Eat Correctly
How to gain weight and lean muscles healthily
In principle, the weight gain diet consists of the gradual addition of a caloric surplus, preferably from all nutritional groups, both fats, carbohydrates, and proteins, preferably through frequent meals.
Just one or two meals a day, even if they are extremely plentiful, are not a solution for those with an accelerated metabolism. The ideal variant is the 3 main meals + 2 snacks between meals.
Being on a weight gain diet does not mean that you can eat anything, no matter how much, and anytime. If you abuse sweets, fast food, and semi-prepared products, they can upset your body.
Foods to eat during this weight gain meal plan diet:
At every meal, whole meal pasta, whole meal bread, whole meal rice, meat, butter and cheese, nuts, peanuts, but also healthy sweets are recommended, preferably fruit cakes (bananas, plums, grapes), dried fruits.
Animal-based proteins:
• Salmon
• Chicken
• Turkey
• Beef
• Eggs
Plant-based proteins:
• Tofu
• Edamame
• Tempeh
• Peas
• Chickpeas
Grains:
• Oats
• Brown rice
• Whole bread
• Whole pasta
• Quinoa
Dairy products:
• Milk
• Cottage cheese
• Kefir
• Greek yogurt.
Healthy fats and oils:
• All types of nuts (almonds, walnuts, Macadamia, Brazilian nuts, pistachio, etc)
• All types of seeds (flax seeds, chia seeds, hemp seeds, pumpkin seeds, etc)
• Olive oil
• Peanut butter
• Almond butter
Fruits:
• Avocados
• All types of berries
• Apples
• Bananas
• Pears
• Oranges
• Grapes, etc.
Vegetables:
• Sweet potatoes
• Peas
• Kale
• Peppers
• Zucchini
• Broccoli
• Tomatoes
• Cauliflower, etc.
Foods to avoid during this weight gain meal plan diet:
Fried foods:
• French fries
• Onion rings
• Doughnuts
• Chicken wings
• Cheese sticks, etc.
Fast food:
• Tacos
• Burgers
• Pizza
• Hot dogs, etc.
Sugary foods and drinks:
• Sodas
• Candy
• Sugary baked goods
• Sweetened tea
• Ice cream
• Sweetened coffee
Refined carbs:
• Cookies
• Chips
• Sugary cereals
• Pastries, etc.
Let’s not forget sports during this weight gain meal plan diet:
The weight gain diet must be completed by correct and sustained training, practiced regularly, for muscle development.
Muscles are the ones that give the body an attractive shape, not the fat that will be deposited chaotically and unsightly in the absence of sports.
I recommend the following types of home exercise programs (no equipment needed), created by me, which I have selected for you by category, and are designed to help you shape a harmonious and toned body:
• Full Body Workouts: HERE, HERE, and HERE
• Circuits Workouts: HERE, HERE, and HERE
Below is an example of an easy-to-follow 7-day balanced and healthy weight gain meal plan for underweight people.
The 7-Day Healthy Weight Gain Meal Plan for Underweight People
| 7-DAY HEALTHY WEIGHT GAIN MEAL PLAN FOR UNDERWEIGHT PEOPLE | ||||
| MONDAY | ||||
| Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
| • Omelet with mushrooms, bell peppers, and fresh tomatoes | • 2-3 nectarines or 2 small bananas | • Pan of vegetables with bell peppers, broccoli, cauliflower, and carrots stewed in a little olive oil, over which end with plenty of parsley and a cup of boiled quinoa | • 1 handful of almonds soaked for at least 2 hours, or a glass of almond milk sweetened with honey | • Beans stew with vegetables |
| TUESDAY | ||||
| Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
| • Smoothie made of cucumber, parsley, half an avocado, basil in which we put a tablespoon of protein powder or hemp seeds | • Coconut kernel or a glass of coconut milk | • Turkey wing soup with vegetables (peppers, onions, sweet potatoes, celery, parsnips, carrots) | • 1 bunch of sweet grapes | • Risotto with vegetables (basmati rice boiled separately, in a frying pan heat the vegetables a little with olive oil and a little water, then put them together and season, at the end add 2 tablespoons of hemp seeds). |
| WEDNESDAY | ||||
| Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
| • Shake from protein powder with almond milk (1 tablespoon protein powder, a tablespoon of honey, and 300 ml of almond milk, mix in a blender, and drink with a straw from a tall glass) | • 2 sandwiches with butter • A cup of chamomile tea | • 1 generous piece of turkey breast with steamed broccoli | • 200 g of cantaloupe | • Sweet potato cream soup with vegetables • 2 slices of whole bread. |
| THURSDAY | ||||
| Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
| • 2 soft boiled eggs • Avocado paste on bread • A cup of green tea | • 1 handful of almonds and 1 apple | • Hot bean salad with hemp seeds (frozen green beans are pan-fried in olive oil, then put in a bowl and cover them, add 2 tablespoons of hemp seeds and a little lemon juice to assimilate iron) | • 1 glass of beaten goat milk | • Polenta with butter and ricotta cheese • A cup of mint tea. |
| FRIDAY | ||||
| Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
| • Protein Shake from hemp protein powder with coconut milk and honey | • 2 slices of whole bread with zacusca | • Grilled pork steak with sauteed vegetables or cabbage salad | • 1 apple cut into a bowl with 2 tablespoons of honey | •Wholemeal pasta with vegetables and red sauce. |
| SATURDAY | ||||
| Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
| • 1 glass of warm almond milk with honey | • 1 handful of blueberries and blackberries | • Grilled vegetables (zucchini, cauliflower, sweet potato) with turkey breast. Pour 2 tablespoons of olive oil and flaxseed oil over the vegetable. | • 2-3 peaches or a grape | • Cream broccoli soup with a cube of butter and a little lemon juice • 2 slices of whole bread |
| SUNDAY | ||||
| Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
| • Hemp vegetable milk with buckwheat or millet flakes and raisins | • 2 Wasa bread spreads with tuna avocado salad | • Bean stew with beetroot salad and 2 slices of whole bread | • 2 apples | • Mix vegetable salad sprinkled with olive oil and balsamic vinegar. |
The 2-Minute Morning Ritual That Helps Boost Metabolism and Keeps You Slim Naturally
Last Thoughts:
Weight gain, as a reverse process to lose weight, is a real challenge for the person, knowing that it is much more difficult to gain weight than to lose weight.
To gain weight, the person must first identify the cause or mechanism that produces the effects (the cause is resolved, not the effect). Specifically, the person must find out why they are unable to gain and maintain the desired weight.
If it seems to you that you can’t gain weight even in your head, it means that you still haven’t found the right solution for you, and you still have to persevere and try other things.
Some people even have a super-fast metabolism and even have great difficulty putting muscle mass on them. But great difficulties do not equate to the impossible and, as a rule, for those who do not gain weight we talk about:
• the impression that they eat a lot, but they don’t, because they don’t monitor their calories
• excessive physical activity, sometimes without even realizing it
• or a combination of the 2.
With a slightly more strategic approach, the seemingly insurmountable obstacle to greater weight, but quality, can be transformed into a small fence to jump over easily,
If you want to gain weight quickly, the plan above is the best meal plan to gain weight. This meal plan has enough calories, protein, and carbs to put on a good amount of weight!
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