The Weight Gain Diet Plan: 8 Recipes for gaining healthy weight

weight gain diet plan

For many people, losing weight is an excellent goal, but not for everyone. Even if your slim figure is admired and envied by many, it is critical that you maintain a healthy weight. There are numerous reasons why you would want to gain weight. Despite the fact that being overweight is a more well-known cause of health concerns, being underweight can also cause problems. In this article, you will find some foods and weight gain diet plan to add on some kilos to your body. In this article, you will learn about recipes and foods to increase weight as well as how to create your own weight gain diet plan. 

What is the meaning of being underweight?

Being underweight means that you are below the recommended weight range as per your gender, age and height. The body mass index (BMI) is a typical method for determining whether or not a person’s weight is within a healthy range. Using weight to height ratio, people can calculate their body mass index (BMI). A BMI of 18.5–24.9 is usually recommended. An underweight person with a BMI of less than 18.5 may need to gain weight. There are, however, instances in which an individual can have a low BMI and still be healthy. Some characteristics, such as muscle mass, are not put into account by the BMI measurement. This can cause a healthy individual to be overweight. In general, a person’s BMI gives a good indication of whether they are in a healthy weight range or not.

Stress, bad eating habits, irregular meals, lack of physical fitness, and genetics are some of the most prevalent reasons why people are unable to put on weight and maintain their weight gain. (Reason for not gaining weight)

RISKS ASSOCIATED WITH BEING UNDERWEIGHT:

Having a low body weight carries a number of health hazards. Unhealthy eating habits are often to blame for being underweight in many circumstances. This can lead to malnutrition, which has its own concerns. So, for example, a deficit in vitamin D could be detrimental to your bones’ health.

Calories must be consumed in adequate quantities each day in order for the body to function properly. A diet that is too low in calories might lead to:

  • Nausea and fatigue
  • hair and skin concerns

Being underweight can also lead to the following:

  • Impaired immune system
  • Bone disorders
  • Infertility
  • Developmental problems
  • Abnormal eating habits
  • Higher infection risk

7 tips to follow for a healthy weight gain:

You can follow a proper weight gain diet plan for putting on weight. In addition to increasing caloric and protein consumption, it is also necessary to maintain a healthy balanced diet without eating too many items that may have a lot of calories but little nutritional value. (What are some nutritious weight gain foods for kids) Following tips can help:

Select foods that are both calorie-rich and nutritious

To gain weight, you should not begin consuming high-calorie unhealthy food. Junk food typically provides mainly calories from fat and sugar. They don’t contain any nutrition.

INCLUDE Nuts, Dry Fruits and Seeds AND SEEDS IN YOUR DIET:

If you’re watching your weight, nuts like peanuts, almonds, cashews are a good choice. It is rich in nutrients as well as fiber, minerals, beneficial oils, and antioxidants. Even nut butters are nutritious. (Why are nuts so important?) If you compare them to dairy butter, they are richer in good fatty acids and calories. Also, seeds such as pumpkin, sunflower and flax seeds are rich in minerals and antioxidants. (How seeds are a good source of protein?)

Eat AT REGULAR INTERVALS:

Include at least three snacks with your three main meals, so that you can consume more calories in a reasonable amount of time. For this to happen, you must eat at regular intervals so that the food can be digested and there is room for additional food to be consumed. Therefore, having a snack every two hours is a smart idea.(How to increase your child’s appetite?)

Consume healthy fats and oils:

Oils that include both mono- and poly- unsaturated fats, coupled with a lower level of saturated fats, should be included when making healthy choices. A suitable choice is vegetable oils such as sunflower and olive, nut oils such as peanut, and rice bran oil.(What is saturated fats?)

Drink High Calorie Smoothies or Shakes:

If you have a low appetite, you might want to go for a high calorie shake or smoothie rather than a large meal. Shakes & smoothies provide nutrient dense calories without making you feel full.

Include in SOMe Physical Activities or Weight Training:

It is important for kids to include in some of the physical activities like, cycling, walking/running, swimming etc. on a daily basis. This helps kids to digest foods and creates space for their next meal. For adults, weight training at least 3 times a week helps in adding healthy weight to the body. In addition, weight training also helps in gaining and maintaining lean muscle mass.

CHOOSE RIGHT SNACKS:

Snacking in between the meals is a good way to add some calories. You should consume snacks ideally two hours after a meal. A snack should provide at least 200 kcal and not stuff you up, so that you enjoy a meal later.

Weight gain diet plan: 

You can refer to this sample weight gain diet plan and make your own diet plan as per your choice and taste.

Time OF THE DAYSnack/MEAL Options
Early Morning:Milk/Tea with whole grain cookies
BreakfastMultigrain Paneer Sandwich with Milkshake/ Pancake
Mid morning Snacknuts & seeds/ smoothie
Lunch2-3 rotis, dal, green salad, vegetable curry & full cream curd/ Quinoa peas pulao with curd
Evening snackMilk/Tea with ragi cake/ banana & apple muffins
DinnerPaneer paratha with curd/ sprouts or millet Pizza
Bed Time SnackMilk or a handful of nuts
Healthy Weight gain diet plan

You can add these recipes in your weight gain diet plan.

SmoothieS:

Below are a few smoothie recipes to gain weight. 

  • Walnut Banana and apple smoothie 

This is one of the best smoothie recipes to gain weight. Bananas contain lots of nutrients and vitamins that help to speed up your metabolism. Apples are a great source of carbs that provide you a boost of energy right away. Having too much of it, though, might lead to extra weight gain. Walnuts are a rich source of healthy monounsaturated fatty acids, phytosteroids and the amino acid L-arginine. So, walnuts supply both additional calories which is essential for muscle regeneration and growth.

Walnut Banana & Apple smoothie
Walnut Banana & Apple Smoothie
  • Strawberry avocado smoothie

Avocados are rich in vitamins, minerals, healthy fats, and fiber. Strawberry contains natural sugars and adds more carbs which help in weight gain. It’s one of the best smoothie recipes for weight gainers out there!

Strawberry Avocado Smoothie Recipe
Strawberry Avocado Smoothie Recipe

Multigrain paneer sandwich:

The consumption of white bread may contribute to weight gain, while the consumption of multigrain or whole wheat bread is even better. Because of this, it is beneficial to choose healthy breads such as bran, oats, rye and whole wheat bread. Vitamin A, Vitamin B6, Vitamin C, calcium, iron, folate, and magnesium are all found in whole wheat Paneer sandwiches. A breakfast of a protein-rich whole grain Paneer sandwich, a banana, and a glass of milk are some of the foods to increase weight in a healthy way.

weight gain diet plan
multigrain paneer sandwich recipe
Multigrain Paneer Sandwich

Cheese paratha with millet:

When it comes to cheese, even little servings may pack a punch when it comes to calorie count. This recipe of cheese paratha with millet helps to add nutrition and serves as the weight gain foods for kids. 

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

Sprouted moong bhel: 

It is a common recipe in weight gain diet plan Indian style. Despite the fact that it’s a snack, it is packed with nourishment. This provides enough energy and stamina because it is packed with calories and protein, together with fiber.

foods to increase weight
weight gain food for kids
Sprouted Moong Bhel Recipe

One-pot veggies dish:

As a vegetarian, you may not have the protein and carbohydrate content of meat. However, you may gain weight and stay healthy by eating the correct vegetables in the right quantities. Pumpkin, beets, potatoes, corn, peas, and yam are some of the vegetables that help in weight gain and are included in the weight gain foods for kids.

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

Ragi and broccoli cutlets:

Ragi aids in weight gain, bone and tooth development, and overall growth in kids. It is commonly given to kids as their first food. Adding vegetables creates a classic recipe for weight gain diet plan Indian style. (Why is Ragi known as a superfood?)

Rice & Brocoli Cutlet Recipe
weight gain food for kids
Rice & Broccoli Cutlet Recipe

Easy one-pot pasta:

Pasta has a moderately high calorie count, making it beneficial for weight gain. It is an easy, minute made and kid’s favourite recipe. 

Food for kids to gain weight
One Pot Pasta Recipe

Before planning a weight gain diet plan, keep the following in mind: include healthy foods while avoiding excessive sugar and salt consumption.

There are a few do’s and don’ts when it comes to adding foods and drinks to your daily diet to gain weight. You should avoid drinking fluids such as water, tea, or coffee before lunch, since they will make you feel full and decrease your appetite.


Products:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique Ayurvedic savoury spread is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ savoury spread to meet daily Nutrition ORDER | 0% preservative | 0% Palm oil |

Check more products for: Immunity, Gut health, Digestion, Weight, Brain development, Bones and Overall growth

(shipping in India & Singapore only)


Iyurved Daily Kids Nutrition

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

FREE CONSULTATION (Join)

Foods and Remedies recommended by a Nutrition expert.


Read more blogs


Healthy Foods to increase weight of kids.

“Chubby cheeks, dimpled chin”, everybody must have heard this rhyme, and it’s essence is that chubby babies are everyone’s favorite. Healthy weight gain in children is one of the biggest challenges for every mother and what are some healthy foods to increase weight. However, during the ongoing pandemic around the globe parents are worried about obesity due to lack of physical activities in kids. But still there are many parents looking for tips on weight gain for their kids or baby food for weight gain.

Gaining weight or gaining healthy weight are two different aspects. In today’s era  kids are more prone to processed and refined foods which are easily available. But they don’t have any nutritional purpose other than just adding unhealthy empty calories to their body. If your baby is thriving properly, is active, happy and doesn’t fall sick frequently, there should not be a cause of concern. However, it is also important to keep a check on your baby’s weight to height ratio at regular intervals, as he/she may suffer from development delays because of being underweight for a long period of time. In that case it becomes imperative to work on their weight with a diet that is nutritionally rich and well balanced. If your baby is not gaining weight according to their age or their weight to height ratio is not ok, look for the reasons for that.

Reasons for not gaining weight:
  • Not consuming enough calories
  • Poor appetite
  • Food intolerance and food allergies
  • Poor eating habits and eating disorder
  • Metabolic disorder
  • Genetic issues
  • Recurring infection
  • Premature birth. Kids who are born premature tend to have poor weight gain
  • Health issues like chronic diarrhea, liver diseases, gastroesophageal reflux, can affect weight gain in kids
  • Sometimes few medications also lead to loss of appetite resulting in poor weight gain
Tips for healthy weight gain:

Physical activity: Encourage your child for physical activities. Indulge them in some sports like swimming, cycling and running which can help to increase their appetite.

Balanced diet: Focus on a healthy, well balanced, nutritious diet instead of just thinking about weight gain. food for kids to gain weight should be nutrients-rich, energy-dense with adequate amounts of protein and carbohydrates. It should include foods from all food groups. Some fruits and vegetables have more calories than you might have thought of. 

Small meals: Try to give 4 to 5 small meals, despite feeding 3 bigger meals. Also add 2 to 3 healthy snacks which may include fruits, nuts and seeds. They are the best baby food for weight gain. These in-between healthy snacks can help your kid to take in more calories than by eating three bigger meals.

Not skipping meals: Don’t allow kids to skip meals, or at least encourage them to eat something instead of skipping a meal. 

Avoid processed food: Processed and packaged foods often contain added sugar, Salt, unhealthy fats and lose their original nutrients during the food manufacturing process. Discourage your kids for these easily available foods. They won’t favour a child’s health in any positive manner. (How does fast-food impact bones?)

Limited drinks: Hydration is important for kids. But drinking liquid just before or during meals can affect your kid’s appetite and make them eat less. Studies have shown that drinking water prior to meals can reduce calories intake. (Impact of sugar on the body?)

Proper sleep: Proper sleep is utmost important for kids in their overall development. A decent night sleep can make a positive impact on your child’s entire day and on their appetite also. (Link between sleep and brain)

Foods to increase weight:

Is the food you are feeding to your baby providing the right amount of nutrition or helping in healthy weight gain? Apart from giving a balanced diet it is also important to ensure that your little one is getting a sufficient dose of calories for healthy weight gain. Here is the list of foods to increase weight of kids or gain healthy weight.

Ghee:

Ghee is a form of clarified butter that originated in ancient India. It’s rich in antioxidants, vitamin A and omega 3 fatty acid, which helps in healthy weight gain among kids, aids in brain development, great for metabolism and keeps the tummy troubles like gas and constipation away. Lactose intolerance babies can also safely consume ghee as the clarification process removes milk solids and decreases the lactose content of ghee. You can start giving a spoonful of ghee to babies as soon as they start weaning off breast milk. Ghee is considered as one of the best foods to increase weight for babies. (How to make medicinal ghee at home?)

Paneer(cottage cheese):

It is a form of Indian cottage cheese, high in protein, phosphorus, calcium and selenium. The fat present in paneer provides the essential nourishment that is required for a kid’s healthy development. It also has a good amount of vitamin A which aids in night vision and provides healthy skin. 20 gram of paneer has 90 calories hence it helps underweight kids to gain weight. It is one of the best weight gain foods for kids. (How to make whey protein at home?)

Full fat yogurt:

Yogurt being high in calcium and protein aids in building strong bones, which leads to weight gain. It also helps in digestion as it has good bacteria (probiotics). Adding curd rice to your kid’s diet which has 179 calories in just ½ cup, can help them to gain healthy weight. (Easy and tasty probiotic recipe)

Sweet potato:

It is not only the perfect first food for babies but also one of the best baby foods to increase weight. Sweet potato provides a good dose of calories as per 100gm it contains 86 calories. It is also loaded with calcium and iron, both of which are vital for an overall kid’s growth. Sweet potatoes are low in saturated fats and high in dietary fiber, magnesium, potassium, vitamin A, B6 and C. It has antioxidants like catalase, zinc superoxide, which prevent inflammation and help to increase weight. All these nutrients make it one among the best weight gain foods for kids.

Peanut butter:

Peanut butter is a rich source of unsaturated fats, protein, B vitamins, iron, folic acid and fiber. It is an excellent food for weight gain as it has 62 calories per tablespoon.  Add peanut butter to kids meal either by spreading on bread or on wraps. Many kids like peanut butter with apples too. (30 reasons why peanut help kids?)

Ragi (Finger millet): 

Ragi is loaded with protein, calcium, fiber, vitamin B2, vitamin B6 and it is the food for kids to gain weight. With around 130 calories per ½ cup, it also strengthens the bones, teeth and aids digestion. Ragi can be given as ragi porridge, kheer or in the form of flat bread. (How does whole grains manage menstruation pain?)

Pulses:

All pulses are high in calories and considered as baby food for weight gain. They are rich in protein, calcium, iron, dietary fiber, magnesium and potassium which plays an important role in the overall development of kids. Moong dal (mung bean) and urad dal (black gram) are the best options, if you are looking for weight gain foods for kids. Urad dal contains fatty acids that help in brain development too. According to ayurveda, urad dal can help to gain weight because of its Guru (heavy) and Balya nature. (Ayurvedic herbs for kids body, brain, bones and immunity)

Almonds:

Almonds are powerhouse of nutrients like vitamin A and vitamin E, protein, calcium, magnesium, fiber, phosphorus and fatty acids. High fiber content of almonds aids in digestion. Almonds have 170 calories in one ounce (30 gram), which makes it one of the best healthy weight gain foods for kids. Almonds can be consumed in many ways by Kids. Roasting almonds and dipping them in chocolate makes a great snack for kids to eat any time during the day. Almonds can also be made into a butter for spreading on bread or grind into a flour to be used to make cookies or added to cake batter. Roasted almond powder can also be added to porridge. Roasting Almonds does not impact the nutritional value of the nut. (6 reasons why kids should eat almonds everyday).

know some more weight gain foods for kids.

Recipe of Ragi (finger millet) Laddoo/ Sweet balls

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

Products:

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate spread to meet daily Nutrition ORDER | 0% preservative

Check more products for: Immunity, Brain development, Weight, Eyesight, Sleep (hyperactivity), Hormone (acne) and Overall growth.

(shipping in India and Singapore only)

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

FREE CONSULTATION (Join)

Foods and Remedies recommended by a Nutrition expert.

Read more blogs:

food for kids to gain weight: 7 super nutritious foods

As commonly as we hear about obesity in children. it will be surprising to know that many have to look for tips on weight gain for kids or food for kids to gain weight. Children who are underweight usually don’t have very good appetite or they fill themselves with snacks or fast-foods. So, the requirement of essential nutrients for a body is never fulfilled. Many parents associate lack of weight gain to lack of eating also. While this can be true, however, there can be many reasons for not gaining weight among kids.

The most common reason to not gain healthy weight is lack of consumption of healthy and nutritious food for children to meet body requirements. By making some small changes in children’s eating habits throughout the day, you can help them to increase (quality) calories they get. If the child is a good eater, then there is less to worry about lack of weight gain. It will eventually happen with age and for as long as it doesn’t, its not detrimental to health.

If the child is a fussy eater, then the challenge is to feed nutrient dense high calorie food. It is important for kids to consume calories which come packed with necessary fats, carbs, proteins, fibre, vitamins and minerals. Reducing drinks at mealtimes is also a quick tip to enable higher consumption of nutritious food for children. As water or drink can fill up the tummy sooner than it is ought to. Other tips include introducing four or five tiny meals instead of offering three big meals and encouraging a few healthy snacks over the day. These are some of the efforts that can really help your child not only gain weight but also get a healthy and active body.

Foods for kids to gain weight

Some nutritious food for kids to gain weight that can be included in your kid’s diet which can help him/her gain healthy weight are mentioned below.

Banana:

Bananas are one of the best foods to increase weight, as they are high on potassium, magnesium, calcium and Vitamin B9. The fruit is also rich in carbohydrates and is a source of instant energy. Bananas are fairly high in natural sugar, which enables a quicker energy supply than other foods. It is also a high calorie food compared to many other fruits. A cup of apple slices has about 55-60 calories, while a cup of banana slices has around 130 calories, however both are nutritious. (Recipe for Banana muffin)

Potato

Each potato packs about 4 grams of fibre and 4 grams of protein, which keeps kids feeling full. Being a simple carb which is easy to digest, Potatoes can also raise instant energy levels. To pack more nutrition to this food, it is preferred to consume them with their skin, which adds fibre and other nutrients to the diet and makes one of the favourite and best foods for kids to gain weight. Consuming sweet potato is also a more nutritious alternative with similar calorie intake. (Recipe for fries)

Eggs:

It is are packed with high quality proteins and healthy fats. Eggs are nutritious food for children to eat when they are trying to gain weight. The egg yolk is imperative to meet the demands of the body for healthy fats. It provides a significant amount of protein as well as Vitamin B2, phosphorus and vitamin D. Adding two eggs to the diet provides 120 calories along with 12g of protein and so much more nutrition for the body.

Milk:

Milk and other dairy products contain protein and calcium, essential for weight gain and muscle building. If the goal is weight gain, whole milk can be the best option since it has a good amount of protein along with some saturated fat. Researchers believe that whey protein can be a dependable source of consuming protein to support muscle repair and development (how to make whey at home?). Additional studies have found that milk or whey and casein combined, can lead to greater mass gain than other protein sources. (Recipe for whey protein buns). Cheese and cottage cheese are other nutritive sources of high calories.

Nuts and Seeds:

These are among the best foods to increase weightNuts and nut butters are absolutely the right choice if you are looking for some foods for your kids to gain weight. Just one small handful of raw almond contains 170 calories, 6 grams of protein, 4 grams of fiber and 15 grams of healthy fats. Pistachios, walnuts, cashews, sunflower seeds, pumpkin seeds, chia and flax seeds too are high in fat and calories and can help to gain weight and provide the essential fat for the brain. (Recipe for nut cookies or cake) or (Recipe for nut chocolate)

Soy:

Soy foods are said to be high in calories, which means they are the most nutritious food for children and can help them to gain weight. 1/2 cup of soy nuggets/ granules will give about 100 calories. Soy protein is a great product to include in the diet to help with weight gain. 

know some more weight gain foods for kids.

Recipe for Quinoa Poha (Quinoa rice flakes meal)- 6 veggies, 2 grains, 1 sprout and nut

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

PRODUCTS:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ savoury spread to meet daily Nutrition ORDER | 0% preservative | 0% Palm oil |

Check more products for: Immunity, Gut health, Digestion, Weight, Brain development, Bones and Overall growth

(shipping in India & Singapore only)



Iyurved Daily Kids Nutrition

Join Fast-Growing KIDS NUTRITION & SKINCARE Community for Parents of small Kids & Teens.

FREE CONSULTATION (Join)

Foods and Remedies recommended by a Nutrition expert.


Read more blogs