The Weight Gain Diet CHART: 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 chart also including indian styles 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 dietary plan for healthy weight gain.

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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.

Also check, Reason for not gaining weight


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

This is a reference Weight and Height Chart for Indian Boys and Girls upto 5 years of age.

Indian Boys Growth Chart

*Weight in Kg and Height in cm.

Indian Girls Growth Chart

*Weight in Kg and Height in cm

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. Following tips can help:

Also check, What are some nutritious weight gain foods for kids

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. Nuts and seeds are must to add in weight gain diet chart in Indian culture.

Also check, How seeds are a good source of protein?


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. And Indian snacks always hold their room in the belly.

Also check, 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.

Also check, 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. High calorie smoothies help for weight gain.

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.

Also check, 7 Foods to gain healthy weight for kids


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 CHART: 

You can refer to this diet plan for weight gain in India or 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

Here are some healthy food recipes for weight gain:


Below are a few weight gain recipes for smoothies . 

  • 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 with 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 are essential for muscle regeneration and growth.

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

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. This way the weight gain diet chart with interesting recipes can be made more nutritious.

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 chart 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.

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. Weight gain diet chart including indian dishes stuffed with fresh veggies always adds a healthy option.

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 chart plan Indian style. (Why is Ragi known as a superfood?)

Ragi & 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. 

One Pot Pasta Recipe

Before planning a weight gain diet chart, 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.


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Dals: Amazing benefits of 9 different Lentils

Lentils are small lens shaped seeds and belong to the legume family. It is a yearly crop and many different types of lentils are found in India and Canada. Lentils hindi name is Dal. There are numerous health benefits from lentils and they come in a variety of colors and shapes.

What are the health benefits FROM Lentils

Due to numerous health benefits from lentils, an Indian thali (plate) is never complete without Dal (Lentils hindi name) and it is extremely popular in north as well as south India. You can prepare a variety of dishes with different kinds of lentils and all are amazingly delicious. One can either cook to consume lentils directly, or sprout them (why sprout?) or make them into a batter for wraps (recipe for lentil wrap or lentil soup). There are several health benefits from lentils for kids that make them a must-have in your child’s daily diet.

The following nutrition information is provided by the USDA (United States deptt. of agriculture):

For 1 cup (198g) of cooked lentils with no added salt: 

Calories230 kcal
Nutrition in Dal by Iyurved
Health benefits:

Rich in proteins: Amongst various health benefits of different kinds of lentils, the most important benefit is that it is rich in protein. Protein helps in building muscles & supports generation and regeneration of cells in the body. For kids, protein is a vital nutrient and should be included in their each and every meal. Each 1 cup serving of lentils provides a healthy 18 grams of protein, so it is a boon for vegetarian families and they can depend on lentils for their 90% of daily recommended intake of protein. (Why proteins are important for your kids?)

Aids digestion: Lentils are especially rich in prebiotic fiber which promotes digestive function and fuels the beneficial gut bacteria which are so important for our health. A fiber rich diet helps with a number of health benefits. (What is the role of prebiotics for good health?)

Reduces chronic diseases: Lentils have the highest total phenolic content in comparison to other common legumes which helps in reducing chronic diseases like diabetes, obesity, cancer and heart disease. (How to control the weight of the child?)

Supports heart health: Lentils are rich in fiber, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also high in iron and vitamin B1 which helps maintain a steady heartbeat.

How many types of lentils are there?

Lentils come in different colours and slightly different shapes.

Green Moong:  

Whether you eat them whole, with the skin on, without the skin or split, they are extremely beneficial in providing your body with proteins. Green moong sprouts are a wonderful source of protein, is high in dietary fiber and also a good source of manganese, potassium, folate, magnesium, copper, zinc, and vitamin B.

Yellow moong dal:

In addition to proteins, yellow moong dal is rich in iron and potassium and very easy to digest. It can be easily given to babies as their first solid meal in the form of khichadi combined with rice. (What foods can be given to babies who are starting solids?) In addition to this, moong dal benefits weight loss and is consumed as part of a detox diet.

Arhar or toor dal:

Arhar dal is packed with all the healthy nutrients and is widely used in North as well as south Indian cuisines. It contains nutrients like iron, folic acid, magnesium, calcium, Vitamin B and potassium making it vital for your child’s proper growth and development. (Nutrition tips for toddlers?)

Urad dal:

Urad dal is usually called black dal when whole and white when it is skinned and split. It is great in taste and in nutritional content. Urad dal is one of the best options to improve your digestion. It is a great source of protein and also helps lower your cholesterol levels. Your kids will love urad dal because it has a nice gooey feel and is extremely tasty. Mouth-watering dishes like daal makhni, sambar vada, dahi vada and many more dishes are prepared with it.

Masoor dal:

Masoor dal is available in black and orange color. Both are really delicious and rich. This dal is very versatile and can be cooked in different ways. Besides protein, It is one of the best sources of fiber, iron, amino acids, potassium and vitamin B1 for your little one. For adults, masoor dal can be very useful in reducing your cholesterol levels and ensuring that your sugar stays in check. (How can iron deficiency hamper your child’s growth and development?)

Lobia or Black-eyed pea:

Lobia is known to have originated from West Africa, but it is widely cultivated in Asia and the US. It is loaded with fiber which helps in keeping your child feeling fuller and also improves digestion considerably. In addition to this, it has high protein content making it an essential part of your child’s diet.

Matar Dal:

Matar dal is also one of the most versatile and easy to cook dals available in India. You can use the yellow variety or the green. You can cook it as an evening snack by simply roasting and seasoning it. Matar dal provides protein and fiber and hence you should definitely include it in your child’s diet. It is also rich in several minerals like manganese, folates, copper and potassium and contains essential vitamins such as vitamin B1 and B5. (Why vitamins are important for kids?)

Chick pea/ Bengal gram/ Chana dal:

This dal comes in two forms: a smaller one with a dark skin, which is called kala chana and the larger white one which is known as kabuli chana. You can cook it in different ways and it can be sprouted to add to a salad. It has anti-inflammatory qualities, is high on folate, molybdenum, manganese, copper, fiber, protein, iron and zinc. You can give Kabuli chana to your kids in the form of hummus or a more popular form in India is to cook it as a gravy (chhole) and serve with poori. (Pumpkin hummus recipe)

KULTHI DAL/ Horse Gram:

Horse Gram is one of the best sources of calcium in comparison to other lentils and hence it is good to develop more strength in your lower body. It is also high in protein, low in fat, and in lipid and sodium content, and is good for those who have diabetes or suffer from obesity. In addition to this, it is high in carbohydrates making it very beneficial for kids. (Why is balanced diet important for kids?)

When can we start giving lentils to kids?

Due to so many benefits of different kinds of lentils, giving lentils to babies and growing children is very important to promote proper growth and development in kids. Lentils can be safely given to a baby when he/she is 6 or 8 months old or when he/she starts taking foods other than milk. At that time, you can give lentils in a very watery/liquid form. Sometimes lentils are gaseous, so you have to watch. To minimize the gas problem, you can add some veggies and make a puree. The fiber in lentil helps the child in smooth and regular bowel movements. Gradually, you can increase the lentil intake in kids, as a growing child needs a lot more protein and other minerals and fibers. (Nutrition for kids)

Recipe for Chana Dal Hummus with hidden herbs:

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

Recipe for Chana dal hummus by Iyurved
Healthy hummus recipe
Recipe for chana dal hummus

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

Check more healthy recipes loved by kids.


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