Agar aap weight gain karna chahte hain, toh sirf zyada khana zaroori nahi hai — healthy aur balanced diet lena equally important hai! 🥗 Aapko high-calorie, nutrient-dense foods lene chahiye jo muscle build karne mein madad karein, na ki sirf fat badhayein

🥙 Weight Gain Ke Liye Best Diet Plan (2500–3000 Calories)

🕖 Subah Uthte Hi (7:00 AM)

• 1 glass lukewarm water + soaked almonds & walnuts
• Ashwagandha powder ya protein shake (optional)

👉 Tip: Dry fruits energy boost karte hain aur healthy fats provide karte hain.

🍽 Breakfast (8:00 AM)

• Option 1: 4 boiled eggs (2 whole, 2 whites) + brown bread + peanut butter
• Option 2: Banana smoothie with oats, honey, and full-cream milk
• Option 3: Paneer/cheese sandwich with veggies + 1 glass lassi

👉 Tip: Protein aur carbs ka combo subah ke liye perfect hota hai!

🍎 Mid-Morning Snack (11:00 AM)

• 1 banana / mango (high-calorie fruit) + Greek yogurt
• Handful of dry fruits (dates, figs, raisins)

👉 Tip: Yeh snack metabolism ko active rakhta hai aur body ko extra calories deta hai.

🥗 Lunch (1:30 PM)

• 1 bowl dal / rajma / chole (protein)
• 2-3 multigrain roti ya brown rice
• Paneer bhurji ya chicken curry
• Salad & curd

👉 Tip: Lunch heavy rakhna chahiye, taaki aapko din bhar energy mile.

🍵 Evening Snack (4:30 PM)

• Masala oats / peanut butter toast
• Protein smoothie (banana, dates, peanut butter, milk)

👉 Tip: Yeh snack aapki body ko extra protein aur calories provide karta hai.

🥘 Dinner (8:00 PM)

• Grilled chicken / fish ya paneer tikka
• 1 roti + sauteed veggies
• Sweet potato ya quinoa salad

👉 Tip: Dinner balanced hona chahiye, taaki raat bhar body recovery ho sake.

🛌 Bedtime Snack (10:00 PM)

• 1 glass warm milk + turmeric / honey
• Dark chocolate ya protein bar (optional)

👉 Tip: Raat ko milk lena muscle growth aur recovery ke liye best hota hai.

🏋️‍♂️ Weight Gain Tips:

1. Calorie Surplus Mein Rahiye: Apni body ki requirement se 500–700 calories zyada lein.
2. Strength Training Karein: Weight gain ke saath muscle build karne ke liye gym ya home workouts zaroori hain.
3. Frequent Meals Lejiye: Rozana 5-6 choti meals lena better hota hai.
4. Healthy Fats Add Karein: Ghee, olive oil, nuts, seeds, and avocado se healthy weight badhta hai.
5. Hydration Na Bhoolen: Pani peena zaroori hai, lekin khaane ke just baad avoid karein.

🟢 Quick Summary:

• Protein: Eggs, paneer, chicken, legumes
• Carbs: Rice, oats, roti, sweet potato
• Healthy Fats: Nuts, seeds, ghee, olive oil
• High-Calorie Fruits: Banana, mango, dates, avocado

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