Cinque Terre

“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” – Buddha


- If you want to gain weight, it’s very important to do it right. If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.

- It’s very important to eat mostly healthy foods even when you’re trying to gain weight. You need to eat more calories than your body burns to gain weight.

-Weight Gain Diet Chart-


- If you want to gain weight, then it is very important that you do it right. Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.

- If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat. Therefore, it is absolutely essential that you still eat healthy foods and live an overall healthy lifestyle.

- It is very important to eat mostly healthy foods even if you are trying to gain weight. If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator.

- If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level. Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take. You don't need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating.



DAY 1 (Monday)
Breakfast(8:00-8:30AM) 3 onion stuffed parantha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30AM) 1 cup mango shake
Lunch (2:00-2:30PM) 1 cup moong dal/ chicken curry + 1 cup potato and caulifllower vegetable + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM) 1 cup pomegranate juice + 2 butter toasted bread
Dinner (8:00-8:30PM) 1 cup beans potato vegetable + 3 chapatti + salad

DAY 2 (Tuesday)
Breakfast(8:00-8:30AM) 3 onion stuffed parantha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30AM) 1 cup mango shake
Lunch (2:00-2:30PM) 1 cup moong dal/ chicken curry + 1 cup potato and caulifllower vegetable + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM) 1 cup pomegranate juice + 2 butter toasted bread
Dinner (8:00-8:30PM) 1 cup beans potato vegetable + 3 chapatti + salad

DAY 3 (Wednesday)
Breakfast(8:00-8:30AM) 1.5 cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30AM) 1 cup ripe banana with 2 tsp ghee
Lunch (2:00-2:30PM) 1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM) 1 cup vegetable juice + 1 cup upma
Dinner (8:00-8:30PM) 1.5 cup parwal vegetable + 3 chapatti + salad

DAY 4 (Thursday)
Breakfast(8:00-8:30AM) 2 cucmber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 cshews + 2 walnuts + 4 almonds
Mid-Meal (11:00-11:30AM) 1 cup buttermilk + 1 cup sweet potato chaat
Lunch (2:00-2:30PM) 1 cup white chana/ fish curry + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM) 1 cup almond milk + banana
Dinner (8:00-8:30PM) 1 cup cauliflower potato vegetable + 3 chapatti + salad

DAY 5 (Friday)
Breakfast(8:00-8:30AM) 2 cup vegetable poha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30AM) 2 cups watermelon juice
Lunch (2:00-2:30PM) 1 cup chana dal + 1 cup bhindi vegetable + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM) 1 cup sprouts salad + 2 potato cheela + green chutney
Dinner (8:00-8:30PM) 1 cup peas mushroom vegetable + 3 chapatti + salad

DAY 6 (Saturday)
Breakfast(8:00-8:30AM) 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts
Mid-Meal (11:00-11:30AM) 1 cup coconut water + 1 cup pomegrate
Lunch (2:00-2:30PM) 1 cup mix dal + 1 cup soybean curry + 3 chapatti + 1/2 cup curd + salad
Evening (4:00-4:30PM) 1 cup fruit salad + 4 pc vegetable cutlets + green chutney
Dinner (8:00-8:30PM) 1 cup karela vegetable + 3 chaptti + salad

DAY 7 (Sunday)
Breakfast(8:00-8:30AM) 2 egg brown bread sandwich + green chutney + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal (11:00-11:30AM) 1 cup banana shake
Lunch (2:00-2:30PM) 1 cup arhar dal + 1 cup potato curry + 3 chapatti + 1/2 cup rice + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM) 1 cup strawberry smoothie + 1 cup vegetable poha
Dinner (8:00-8:30PM) 1.5 cup chicken curry + 3 chapatti + salad


- Do's And Dont's in Diet Plan -
Do's Dont's
1. Eat more often 1. Drink water before meals
2. Drink Milk 2. Smoke
3. Try Weight gainer shakes
4. Use Bigger Plates
5. Add cream to your coffee
6. Take Creatine