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Mfine Health Care,

1245, 22nd Main Road, 13th Cross Road,


HSR Layout
Bengaluru, Karnataka 560102.

____________________________________________________________________
Name: Ankit Age: 27yrs Gender: Male Ht: 157.48cm Wt: 48 kgs BMI: 19.35
________________________________________________________________________
HEALTHY DIET for WEIGHT GAIN
MEAL TIME FOOD OPTION with QUANTITY

Morning 6-6:30 am 1 Glass Full Cream Milk + 3 Scoops Pentasure 2.0 ( supplement) OR

1 Glass Water + 4 Scoops Pentasure 2.0 ( supplement ) OR

Milk Shake- 1 Glass Full Cream Milk + 1 Apple/ Mango/ Chikoo + 2 Tbsp of Mixed Nuts
and Dry fruits ( can choose- almonds,walnuts,pistas,cashew,dates, raisins,figs)+ 2 tsp Peanut
Butter + 2 tsp Honey

Breakfast 9 am 2 Medium Size - Whole Wheat Roti// Jowar or Bajra or Ragi Roti OR
1 Medium Size- Paratha ( sattu/paneer/aloo) OR
1 Cup- Poha // Khichdi // Millets// Broken Wheat (daliya) // Sabudana// Oats -Vegetable
Upma OR 2 Slice 100% Whole Wheat/ Whole Grain Bread+2-3 tsp Peanut Butter

AND 1 Cup - Dal // Green Peas // Chick Peas ( chole/ kabuli channa) // Lentils //
100gm Paneer ( sauteed/ grilled/ bhurji) OR
1 Glass Milk OR 1 Full Egg ( either boiled/scrambled/bhurji/omelette)

AND 3 tsp Desi Ghee ( can add to any preparation)

Mid Meal 11am 6 Soaked Almonds + 3 Walnuts + 4 Dates+ 4 Pistas OR


1 Mixed Fruit Bowl OR 1 Glass Lassi/ Sugarcane Juice OR
2 Numbers- Dry Fruit Ladoo/ Groundnut or Sesame seed Chikki OR 4- Threptin Biscuits OR
2 Tbsp Peanuts + 2 Tbsp Cashews roasted (30gm)

Lunch 2 pm 2 Medium Size - Rotis OR


1 Cup Cooked - Rice // Khichdi // Millets// Veg pulao// Broken wheat OR
½ Cup Cooked Rice + 1 Roti

AND ½ Cup Cooked Vegetables OR Mixed Veg salad ( can include any 4 variety of veggies
for your salad eg: onion/tomato/bell peppers/beetroot/carrot//leafy greens)

AND 1 Cup- Dal // Lentils// Rajma// Green Peas// Chick Peas ( kabuli channa ) // Soy
Beans

AND 1 Cup Curd OR 100gm Fish/ Chicken ( fried or curry)

AND 3 tsp Desi Ghee ( can add to any preparation)


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Mfine Health Care,


1245, 22nd Main Road, 13th Cross Road,
HSR Layout
Bengaluru, Karnataka 560102.
Evening 5pm 1 Cup- Roasted Channa OR

Veg Omelette ( Use 2 full eggs with vegetables (as required) OR

1 - Paneer Roll// Egg roll// 1 Chicken Roll ( Whole wheat based. Avoid maida based
rolls ) OR
1 Glass Full Cream Milk + 3 Scoops Pentasure 2.0 ( supplement) OR

1 Glass Water + 4 Scoops Pentasure 2.0 ( supplement ) OR

Milk Shake- 1 Glass Full Cream Milk + 1 Apple/ Mango/ Chikoo + 2 Tbsp of Mixed Nuts
and Dry fruits ( can choose- almonds,walnuts,pistas,cashew,dates, raisins,figs)+ 2 tsp Peanut
Butter + 2 tsp Honey

Dinner 8 pm 2 Medium Size - Whole Wheat Rotis// Jowar or Bajra or Ragi Roti // Besan or
Moong Dal Cheela OR
1 Cup Cooked- Rice// Poha// Khichdi // Millets// Broken wheat // Veg pulao OR
½ Cup Cooked Rice + 1 Roti

AND ½ Cup of Cooked Vegetables/ Salad ( as for lunch)

AND 1 Cup- Dal // Green Peas// Lentils// ChickPeas ( kabuli channa )

AND Egg ( use 1 full egg - omelette/bhurji/boiled ) OR 1 Cup - Paneer or Tofu ( Use 80gm
tofu as curry/bhurji )// 100gm Fish/ Chicken ( as for lunch)

AND 3 tsp Desi Ghee ( can add to any preparation)

Pre 1.5 hr before 1 Glass Milk


Bedtime sleep

NOTE: 1 Cup = 1 glass = 200 gm/ml


½ Cup = 1 katori = 100ml/ gm
1 tablespoon ( Tbsp) = 15 gm ,
1 teaspoon ( tsp) = 5 gm
Mfine Health Care,
1245, 22nd Main Road, 13th Cross Road,
HSR Layout
Bengaluru, Karnataka 560102.

Dietary Guidelines:

1. Maintain meal timings to ensure your fitness goal.


2. Conscious effort to include protein sources with all major meals. Include fish/ chicken /egg / dal /
paneer/ peas/ chick pea / milk /soya/ tofu/ nuts/ seeds/ curd in your daily diet.
3. NEVER SKIP ANY MEAL . Mid meals are equally important as the major meals.
4. Drink 2.5- litres of water every day.
5. Weigh yourself once in two weeks so that you are not demotivated by daily fluctuations. Do not stand
on the weighing scale every day.
6. Get enough sleep as it makes you feel rested. Manage your stress levels by deep breathing
techniques/yoga/ meditation and so on.
7. Keep changing your oil frequently so as to get the required ratio of all the essential fatty acids in your
body. You can use desi ghee/ or any cold pressed nut or seed oil for cooking Eg: Cold pressed coconut
oil/mustard oil/ ground nut oil/ sesame oil . .Avoid Refined Oil .
8. Physical activity of 30-40min for at least 5 days a week is recommended.Do more of strength building
exercises like push ups/ pull ups/ squats/ bench press/ weights/bicep curls etc
9. Have more of home cooked meals. Restrict outside eating to once a week if you feel like having it.

Dt. Parvathy. N. Menon


MSc Food and Nutrition & Registered Dietitian
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Mfine Health Care,


1245, 22nd Main Road, 13th Cross Road,
HSR Layout
Bengaluru, Karnataka 560102.
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