Diet Chart to Put on Weight

Age -32 YRS.
Height-5’11”
Body Weight-58KG
Ideal Weight-77KG
BMI-18.5

Early Morning after waking up–You should have a glass of water
• One tea spoon Amla powder or Amla juice
• 8-10 almonds and 5 black currants
Morning Tea—Have one cup of tea with two slices of bread and butter.

Breakfast fit for a king• You should have stuffed paratha of potato/onion/methi/palak/radish/cauliflower with curd or butter.
• Alternately, you should have paneer cutlet and chutney or bread pakoda and chutney or egg omlette.
Follow the breakfast with a glass of mango shake/ banana shake.

Mid Morning -One serving of 2200 Weight Gainer (2 rounded scoop)

Lunch—Chappati 3-4
• Vegetables
• Rice—1 bowl with ghee
• Dal with ghee
• Curd
• Salad

Evening- One serving of 2200 Weight Gainer (2 rounded scoops)

Snack Time
Fruit Chaat (apple/oranges/watermelon)

Dinner• Vegetables
• Dal with ghee
• Curd
• Salad

Post Dinner—One glass of full cream milk

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