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PDF 3
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Name: Ankit Age: 27yrs Gender: Male Ht: 157.48cm Wt: 48 kgs BMI: 19.35
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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
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 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
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
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 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)
Dietary Guidelines: