Effective 10 kg Weight Gain Diet Chart and Meal Plan for Your Needs

Gaining weight healthily involves more than just eating more. You need a balanced diet with the right nutrients. This is key for athletes or anyone with a fast metabolism. A good meal plan can help you gain 10 kg effectively. In this blog, we'll share a weight gain meal plan full of nutrients. Plus, we'll offer tips to keep you motivated.

Focus on meals high in energy level protein, healthful fats, and complex carbs. This fuels muscle growth and increases body mass. Let's explore how to build a weight gain diet and tips for success.

Make sure to know your BMI. Then, ask your dietician before trying anything special.

10 kg weight gain diet chart 

It is very difficult to gain weight just by following diet chat. Along with diet chat, physical activity is also very important.

You can make your own healthy diet plan for weight gain by following the diet chart below which you can follow for 7-day and test.

Morning (7:00 AM)

• Meal: 2 glasses of full-fat milk, 10 almonds, 5 walnuts, 2 bananas.
• Calories: 500-600 kcal

Kick off your day with this nutrient-rich meal. The milk and nuts offer healthful fats and proteins. Bananas add energy-boosting carbohydrates.

Breakfast (9:00 AM)

• Meal: 4 whole-grain toast slices, 3 boiled eggs, 1 avocado, a bowl of oatmeal with honey and dried fruits.
• Calories: 700-800 kcal

Eggs pack a protein punch. Pairing them with whole grains and healthful fats keeps you full. This combo provides the calories needed for a strong start.

Mid-Morning Snack (11:00 AM)

• Meal: A smoothie with whey protein, yogurt, berries, peanut butter, and oats.

• Calories: 400-500 kcal.

This smoothie is high in protein and healthy fats. It adds calories without making you feel full.

Supplements like - mass gainer supplements (Bestseller)

Peanut butter - Pintola peanut butter (Bestseller)

Lunch (1:00 PM)

• Meal: 1 cup Brown rice, a grilled chicken breast, moong dal, cooked green vegetables, and lentil soup.

• Calories: 800-900 kcal.

This lunch is balanced.It has chicken for protein, brown rice for carbs, and veggies for fiber. They aid digestion and muscle growth.

Afternoon Snack (4:00 PM)

• Meal: 1 cup salad, 2 wraps with hummus, chicken, avocado, and greens.
• Calories: 300-500 kcal.

Must add tomato to salad. Whole wheat wraps boost calorie intake. Hummus and avocado add protein and healthy fats.

Pre-Workout Snack (6:00 PM)

• Meal: 1 banana, mixed nuts, and a small protein bar.
• Calories: 300 kcal.

This snack offers quick energy for workouts. It aids muscle recovery and growth.

Dinner (8:00 PM)

• Meal: Pick either grilled salmon or tofu, with quinoa, a big sweet potato, and a salad dressed in olive oil.
• Calories: 700-800 kcal

Salmon is full of omega-3s for muscle repair and health. Quinoa and sweet potatoes add carbs and protein.

Before Bed (10:00 PM)

• Meal: Have a glass of whole milk or a protein shake with 2 tablespoons of peanut butter.
• Calories: 300-400 kcal

A protein snack before bed helps repair muscles and prevents loss during sleep.

Healthy weight gain foods items 

It is impossible to build a healthy body without healthy foods like nuts, rolled oats, lean meat etc. Further Indian diet has many healthy ways to increase your weight.

All types of best foods are discussed below as examples.⬇️⬇️

1. Nuts and Nut Butters

Maintaining a healthy body is more difficult than building a healthful Body these are rich in healthful fats, protein, and calories. Almonds, walnuts, cashews, and peanut butter are ideal choices.

2. Full-Fat Dairy

Losing excess fat is challenging and foods that will help you succeed in this challenge. Whole milk, yogurt, and cheese are high in calories, calcium, and protein.

3. Avocados

Avocados are high in healthy fats, fiber, and nutrients, but also calories.

4. Whole Grains

Oats, brown rice, quinoa, and whole wheat bread provide vital carbohydrates. These aid in fueling the body and promoting muscle growth.

5. Lean Protein

Protein is very effective for those who want to gain weight naturally like- Chicken breast, turkey, lean beef, fish, and eggs are rich in protein. This is vital for muscle repair and growth.

6. Healthy Oils

Olive oil, coconut oil, and avocado oil add extra calories and healthy fats to meals.

7. Starchy Vegetables

An underweight person should always try to eat nutrient-dense foods this will help you achieve a healthy body like - Sweet potatoes, potatoes, and squash offer carbohydrates, fiber, and vitamins.

8. Legumes

Peas, Broad beans, Soybeans, Beans (lima, common)They are perfect for weight gain.

9. Dried fruit

Dried apricots, raisins, dates, and prunes are high in calories and rich in vitamins, minerals, and fiber.

10. Protein shakes and smoothies

Smoothies made with protein powder, milk, fruit, and nuts are easy ways to add calory and nutrients.

11. Dark chocolate

Dark chocolate is high in calory and antioxidants. Eating it in moderation can help you gain weight healthily.

People with cholesterol have some dietary restrictions such as Red meat, like beef, cream, whole milk, butter and fried foods.

Eat these foods daily. Also, do regular strength training. It will help you gain weight in a healthy, balanced way.

Key tips for gain weight 

Gain weight without adding anything is like taking a test without preparation. So below are some tips that will help you weight-gain

1. Gradually Boost Calories: To reach the 3000 calorie target, you need to Increase your daily higher calorie intake by 500-1,000 calories based on activity.

2. Prioritize Protein: Aim for 1.6-2.2 grams of high-calorie protein per kilogram. It's vital for build muscle mass repair and growth.

3. Embrace hygienic Fats: Add avocados, nuts, seeds, olive oil, and salmon to your diet. These increase calories healthily.

4. Don't Avoid Carbs: Carbs are essential for energy. Include whole grains, starchy vegetables, and legumes.

5. Lift Weights: Weight training is key. It helps convert extra calories into muscle, not fat it's also helps you build a good physique.

6. Stay Hydrated: Drink water all day. Add electrolyte drinks for intense workouts.

7. Eat Frequently: Have 5–6 meals daily. It helps you eat more without feeling too full.

Frequently asked questions 

How quickly can you gain 10kg?

Ans: 10 kilograms of fat equals 77,000 calories. By eating an extra 2600 calories daily for a month, you will gain 10 kg.

What foods are good for weight gain?

Ans: 14 Best Foods for Weight Gain⬇️

Nuts and Nut Butter: Packed with essential nutrients for muscle building.

Homemade Protein Smoothies.

Red Meats.

Fish.

Eggs.

Protein Supplements.

Milk.