eating plan for weight gain

Eating Plan to Gain Weight in Healthy Way for Skinny People

The right eating plan to gain weight is always healthy food items, fruits and vegetables. In the following meal plan the fruit included is tailored for men who want to build muscle. Casting new muscles require menu plan that is high in carbs, hence calories. But when you are on the journey of muscle building with indian diet then there is no excuse to gorge on junk food. For instance the famous Miles teller told the Men’s fitness about his morning diet which he kept consistent. The breakfast included protein powder, water, splash of almond milk and frozen fruit such as blueberries.

To have clean bulk you need to have enough of high-quality nutrient dense carbs when your body needs the most. When you are around the workouts and strength training sessions then diet has to be more protein rich. The following health recipes included eating plan is for guys who train in afternoon or evening. And if you are training early morning then you have to rearrange the meal plan accordingly. Making changes this time as you have to include rich, heavy starch meal before and after workout.

Follow the Design Meal Eating Plan to Gain Weight:

Meal 1: Rich in starch and carbs

3 omega -3 eggs, 4 eggs white, ¼ cup of shredded cheddar cheese, 2 scallions, chopped (onion, 2 tbsp salsa, 2 tbsp diced sun dried tomatoes), 2 slices brown bread, 1 small apple or banana or cup raspberries

Meal 2: Included carbs

Blueberry almond smoothie which is 2 scoops of vanilla protein powder, 1 cup of blueberries, 1 oz almonds, 1 cup of vanilla almond milk, 1 cup of water. 

Meal 3: Few carbs

6 oz flank steak, 1 tomato, ½ cucumber,  1 cup chickpeas, 1 tbsp olive oil

Meal 4: post-workout contains starch and carbs

Recovery shake that contain 50 g of carbs and 25g of protein

Meal 5: contains starch and carbs

Here you can have roasted chicken with Quinoa salad

6 oz boneless chicken breast, ⅓ cup of quinoa salad, 2 tbsp walnuts, 2 tbsp craisins

Meal 6: include starch and carbs

Yams and parmesan white fish

6 oz tilapia, 2 tbsp parmesan cheese, 2 medium yams, 1 tbsp of butter, 1 cup of broccoli florets or switch to 4 stalks of asparagus

With the meal eating plan to gain weight you can enjoy the journey to be fit and stay healthy.

Basic Muscle Building Nutrition Principles

When it comes to weight gain or how to gain weight for skinny guys. Then there has to be set principles which help them in building up. To master the basic fundamental to muscle building and executing them consistently is the key to move in right direction. Think in a ratio of 80/20 rule which says with 20 percent of knowledge you will have 80 percent of outcome. Talking about what you already know and implementing to daily routine is the magic formula.

Let’s look after the most important nutrition principle you need to practice to get your body growing and building muscles.

  • Eat often-every 2.5 to 3 hours
  • Eat as much variety of fruits you can to not surround yourself with boredom
  • Make calorie and protein be your priority
  • Eat 40-50 grams of protein in each single meal
  • Eat 60-80 carbs per serving of meal
  • 20-30 grams of fat in each serving meal
  • Include vegetables also in your meal
  • Make breakfast your biggest meal of the day, pre-workout and post workout
  • Always have plan ahead
  • Eat whole foods 60 percent of time and liquid meals 40 percent of time

Bottom Line for Eating Plan to Gain  Weight:

You have to dedicate the next 12 week to the muscle building with nutrition building principles. To have grown muscles and build up body you have to be dedicated, enthusiast, focused and devoted so as to have the results in your favor. Involve yourself wholly in large quantities of foods try out new recipes in eating plan to gain weight rightly. Become your master chef as you will be spending more time in kitchen. Take the principles seriously and applying them consistently over time and making it part of lifestyle will give you long term outputs.


Get fit first is enthusiast team that are all time ready to give tips on health n fitness. For our team there is nothing more important than being physically fit. Here you will be drawn towards best workout plans, diet structure, every possible mean of information is tried to reach you via us. Connecting with us will leave you fit with best body physique and fresh mind all time which you need for rest of your life.

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