30-Day Weight Gain Diet Plan | Notion

Key Nutrients Breakdown

Nutrient	Purpose	Sources
Protein	Muscle growth	Eggs, chicken, fish, paneer, dal, chana, sprouts, milk, curd, nuts
Carbohydrates	Energy	Rice, chapati, potatoes, sweet potatoes, bananas, jaggery
Healthy Fats	Weight gain	Ghee, butter, peanut butter, nuts, seeds, full-fat dairy
Fiber	Digestion	Vegetables, fruits, whole grains, sprouts
Calcium	Bone strength	Milk, curd, paneer, leafy greens
Iron	Blood circulation	Nuts, dry fruits, green leafy vegetables, eggs, jaggery

Weekday Meal Plan (Monday-Friday)

Time	Meal	Items
7:30 AM	Breakfast	2 Eggs + 2 Roti + Banana + Peanut Butter
10:00 AM	Snack	Roasted Peanuts + Jaggery + Buttermilk
1:00 PM	Lunch	Rice + Dal + Ghee + Sabzi + Curd
4:30 PM	Evening Snack	Sprouts Chaat OR Boiled Chana + Tea
8:00 PM	Dinner	Rice/Chapati + Paneer/Chicken/Fish + Sabzi
10:00 PM	Bedtime	Warm Milk + Dates/Almonds

Weekend Meal Plan (Saturday-Sunday)

Time	Meal	Items
8:00 AM	Breakfast	Paneer Paratha + Ghee + Banana Shake
10:30 AM	Snack	Nuts + Chana + Dry Fruits
1:30 PM	Lunch	Rice + Rajma/Chole + Ghee + Salad
5:00 PM	Evening Snack	Cheese Sandwich + Fresh Juice
8:30 PM	Dinner	Chicken/Fish + Rice/Chapati + Dal
10:30 PM	Bedtime	Warm Milk + Jaggery

Weekly Variations

Week 1: Follow base plan
Week 2: Replace dal with chickpeas or rajma
Week 3: Substitute roti with oats and nuts breakfast
Week 4: Add paneer to vegetables for extra protein

<aside> Ensure consistent meal timings and adequate water intake throughout the day. Adjust portions based on your weight gain goals and activity level.

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