Weight gain in 7 days : Best diet plan & tips to gain 10 kg weight quickly

10 Kg Weight Gain Diet Chart Plan – Unquestionably, neither the thin underweight body nor the obese overweight body is loved by anyone. People all over the world are looking for ways to lose weight in order to get in shape, but there is also an enormous percentage of people who want to gain weight.

To weight gain quickly like “How can I gain 10kg in 3 months?” or How can I gain 10kg fast? you are required to take the right amount of nutrients and calculated calories.

How can I gain 10kg in 3 months

If you are wondering what to eat and what not to eat to gain weight in a month, don’t worry; we are here to assist you. You have to follow the weight gain diet plan in micro steps as mentioned below like a Diet plan for weight gain in 7 days.

Remember, below mentioned diet chart, do’s & don’ts, and healthy lifestyle tips for weight gain, can be followed by both boys and girls. So, if you are here by searching “Weight gain diet plan for a skinny girl” then go ahead with this article. Let’s begin.

What Should Be The Healthy Weight

Before we proceed to the 10 kg weight gain diet chart plan, let’s first understand what should be your weight. As you might know, Body Mass Index (BMI) defines whether you are underweight or overweight. Following are the BMI measurements –

Below 18.5: Underweight
18.5 to 23: Normal
23 to 27.5: Overweight
Above 27.5: Obese

10 Kg Weight Gain Diet Chart

You just have to know your weight and height to calculate your BMI, if it is under 18.5 then you must have to follow below diet chart to gain quick weight. You can find tons of online BMI calculators to get your own BMI score.

In case, your BMI is normal, you still have to take in sufficient calories to maintain a fit body.

10 Kg Weight Gain Diet Chart Plan PDF

I’m going to tell you the one-week diet chart for weight gain, you need to follow the same diet plan for consecutive weeks for healthy weight gain. It helps you to consume 500-1000 calories on a daily basis which is sufficient to gain ~2-pound weight weekly.

Also, I suggest you take 5-time meals a day instead of 3-time meals. Eating multiple times helps you to gain 10 kg weight fast.

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Sure, here is the diet chart in tabular form:

Day Breakfast Snack Lunch Snack Dinner
Monday Oatmeal + fruit and nuts Yogurt + fruit Salad + grilled chicken or fish Apple + peanut butter Whole wheat pasta + vegetables and lean protein
Tuesday Eggs + whole-grain toast Trail mix Leftovers from dinner Veggies and hummus Salmon + roasted vegetables
Wednesday Smoothie made with fruit, yogurt, and protein powder Hard-boiled eggs Soup and salad + Bajra roti Fruit Chicken stir-fry + brown rice
Thursday Whole wheat waffles + fruit and syrup Yogurt + granola Tuna salad sandwich on whole wheat bread Carrots and celery + hummus Vegetarian chili
Friday Pancakes with fruit and syrup Trail mix Leftovers from dinner Fruit Pizza night (make your own pizzas with whole wheat crust, lean protein, and vegetables)
Saturday Aaloo paratha with chole/dahi+ fruit and syrup Yogurt + granola Out to eat (choose a healthy restaurant that has options like grilled chicken, fish, or vegetables) Fruit Roasted chicken + vegetables
Sunday Omelet + fruit and vegetables Yogurt + granola Leftovers from dinner Fruit Out to eat (choose a healthy restaurant that has options like grilled chicken, fish, or vegetables)

I hope this is helpful! Follow this Diet plan for weight gain in 7 days, every week till you gain the required weight. Similarly, if you are looking for How can I gain 10kg in 3 months then follow this diet chart for 3 months.

Weight gain diet plan for skinny girl? Vegetarian diet chart to gain 10 kg in a month

However, below mentioned healthy diet plan is not restricted to girls only, even if you are a boy you can go with this diet chart to gain calories up to 700 per day.

If you are a vegetarian and can’t eat meat as a meal, here is a different diet plan for Monday to Sunday for vegetarians in tabular form:

Day Breakfast Snack Lunch Snack Dinner
Monday Whole wheat toast + avocado and tomato Yogurt + fruit Salad + grilled tofu or tempeh Apple with peanut butter Lentil soup + whole-grain bread
Tuesday Oatmeal + fruit and nuts Trail mix Leftovers from dinner + Chapati Veggies and hummus Veggie burgers on whole grain buns
Wednesday Smoothie made + fruit, yogurt, and protein powder Hard-boiled eggs Soup and salad + brown rice Fruit Vegetarian lasagna
Thursday Aloo paratha + fruit and syrup Yogurt + granola Tuna salad sandwich on whole wheat bread Carrots and celery with hummus Vegetarian chili
Friday Pancakes + fruit and syrup Trail mix Leftovers from dinner + chapati Fruit Pizza night (make your own pizzas with whole wheat crust, lean protein, and vegetables)
Saturday French toast + fruit and syrup Yogurt + granola Out to eat (choose a healthy restaurant that has options like grilled tofu, tempeh, or vegetables) Fruit Roasted vegetables + quinoa
Sunday Omelet + fruit and vegetables Yogurt + granola Leftovers from dinner Fruit Out to eat (choose a healthy restaurant that has options like grilled tofu, tempeh, or vegetables)

This is just a sample diet plan, and you may need to adjust it to fit your individual needs and preferences. Be sure to include a variety of foods from all food groups to ensure that you are getting all the nutrients you need.

I hope this helps!

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How can I gain 10kg fast? Quick weight gain tips

If you have followed rigorously above 10 kg weight gain diet chart for weight gain, you definitely get the most out of it. The same diet chart can be applicable when you are looking for 5 kg weight gain in a one-month diet plan.

But apart from a weight gain diet plan, you must have a proper and healthy lifestyle with physical activities. A diet chart alone can’t help with a 10 kg fast weight gain. The above-discussed 10 kg weight gain diet chart collects 700 to 1000 calories per day, but you need to balance out this with a healthy lifestyle.

Eat three to five meals a day

Instead of taking too many calories in one go, it is better to take a meal multiple times. It makes digestion easy and makes you energize the whole day.

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Consume High-Calorie Food

High calories are exactly what you need to gain 10 kg weight in 7 days or one month. You may either follow the above 10 kg weight gain diet chart plan or look for a nutritionist to prepare a diet chart for you on the basis of your health, metabolism, age, gender, etc.

The high-calorie foods are meats, tofu, fish, avocados, milk, beans, sweet potatoes, etc. By the way, if you are looking for a Weight gain diet plan for skinny girls, follow these high-calorie foods.

Take Protein-Rich Diet

No need to say, Protein-Rich Diet not only increases your weight but also makes you healthy as well as strong. Even taking just 20% of the protein in your diet can increase your weight gradually. Pulse, nuts, legumes, beans, fish, eggs, milk, and milk-related product are some protein-rich foods.

Make exercise part of your routine

A diet plan alone can’t make you healthy and fit but will make you overweight, and that’s why exercise is mandatory. Exercise and strength training not only helps you in body growth but also help you gain lean muscle mass.

One common mistake most people do is to stop doing cardiovascular exercises like Running, swimming, and cycling. It helps you maintain a healthy heart, lungs, etc. People who work out regularly must pay attention to their calorie intake.

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Diet plan for weight gain in 7 days PDF – Do’s & Don’t s

Do’s:-

  • Drink plenty of water
  • Take meals multiple times of day
  • Drink milk
  • Take high-calorie
  • Get Good Sleep
  • Reduce stress and excessive workout
  • Make exercise part of your routine
  • Take weight gain shakes as instructed by the nutritionist

Don’ts:-

  • Avoid junk food and processed food
  • Do not drink too much water before a meal
  • Avoid alcohol, as it increases the risk of abdominal obesity
  • Don’t sit long hours in front of mobile and laptop
  • Do not smoke, as it causes cancer, heart disease, stroke, lung disease, etc

Conclusion

So, Friends, this is all about the 10 kg weight gain diet chart pdf and the answer to your popular question “How can I gain 10kg fast?” You can either follow 7 days weight gain diet chart or a one-month diet plan.

Remember, these are the typical diet plan for weight gain that can be varied based on your gender, age, and physical health. However, you shouldn’t avoid do’s and don’t s for weight gain quickly including avoiding processed food. I hope, you like this article, if yes, do not hesitate to share this with your friends.

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