DIET CHART FOR WEIGHT GAIN - MALE

MEAL No.1: MORNING 7:30 – 8:00 AM

1 fruit (apple/orange/chikku/banana with 8-10 almonds (Pre soak in water for whole night) (Take in empty stomach)

Reason for this meal: This fulfill the fibers & sugar requirement of body & act as antioxidants, good for skin & restart of digestive system after long night break.

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MEAL No.2: MORNING 8:30 – 9:00 AM

1 Glass Luke warm milk with any topping / 1 glass homemade lassi (sweet) / 1 cup tea / 1 cup coffee with 1 plate of poha/ upma / 2 slices brown  bread rosted with ketchup / 2 stuff chapatti with graded panner filing with butter /1 bowl wheat flakes with milk / 1 glass fresh fruit juice / 1 glass butter milk.

Reason for this meal: This fulfill the protein & crabs requirement of body & helps in regaining & maintaining the energy level in the body very important so never skip your breakfast.

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MEAL No.3: AFTERNOON 1:00- 1:30 PM {LUNCH}

A) 1 Bowl Sweet curd.

B) 2-3 Roti (With Ghee)

C) 1 Plate green vegetable and dal.

D) 1 Tomato, 1 Cucumber and graded cabbage.

IF POSSIBLE, INCLUDE NORMAL OR TOFUU PANEER IN BOTH MEALS.

Reason for this meal: Balance combination of protein & crabs for body helps in maintaining the energy & BMR level in the body. You short down this meal but no skipping.

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MEAL No.4: AFTERNOON 4:00 – 4:30 PM

2 slices brown bread with cheese slices and 1 glass banana shake/ custard apple shake / mango shake / 1 cup tea / Coffee

Reason for this meal: Helps in maintaining the energy & BMR level in the body.

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MEAL No.5: EVENING 7:00 – 7:30 PM

1 Glass butter milk / 1 Cup soup (Any)

REASON FOR THIS MEAL: Helps in maintaining the energy and & BMR Level in the body ______________________________________________________________________________

MEAL No.6: EVENING 9:15 – 9:30 PM {DINNER}

A)  1 Bowl sweet / salted curd.

B)  1- 2 Roti (With Ghee)

C)  1 Plate any vegetable(avoid curry vegetable) and 1 plate dal.

D) 1 Tomato, 1 Cucumber and graded cabbage

E) 1 glass luke warm lemon water without salt and sugar (PLEASE DO NOT AVOID THIS)

REASON FOR THIS MEAL: Balance combination of protein and carbs for body, helps in maintaining the energy and BMR Level in the body. You can also skip this meal if u want.

Water intake 3-4 liters in a day. PLEASE DO NOT SKIP ANY MEAL.