Vegetarian & Non-Vegetarian Bodybuilding Diet Plan
While most of us struggle to lose weight, others want to gain a few extra pounds. A sign of good health, being underweight can be cause for concern. If it is the result of a poor diet, just as weight loss requires calorie control.
Weight gain is no different from mass gain. You will need to add more calories as compared to burn. Unfortunately, most people fall prey to unnecessary additions in unhealthy junk food to gain weight.
If you want to gain a few extra pounds, don’t rely on high-calorie junk food without nutrition, choose foods that are rich in nutrients and energy.
In this diet for weight gain article, we will tell you the best foods diet plan that can help you gain weight fast, tahini, pasta, whole egg, banana, hummus and more. Read till the end to find them all.
Non-Vegetarian Diet Plan for Weight Gain
1) Red meat
When it comes to gaining lean muscle mass, red meat is the best source of animal protein, it contains the dietary amino acids leucine and creatine that help stimulate protein synthesis to build muscle mass.
One study in older women found that a lean cut of red meat coupled with continued resistance training increased muscle protein synthesis and muscle strength.
choose lean red instead of fatty steak Lean cuts help increase lean body mass, while high-fat beef increases your body fat, which is not a healthy way to gain weight. What is your favourite red meat you should never eat meat in your diet?
2) Whole eggs
If you want to see great results when eating eggs, you can consider eating whole eggs. Since egg yolks are rich in essential nutrients, that’s because eggs provide you with both high-quality protein and healthy fats that are sure to help you win. weight.
Most bodybuilders eat more eggs because they understand their role in helping to build muscle, as eating them daily is both healthy and good for building muscle, which is a great way to do it. Great for gaining weight more healthily.
3) Salmon and oily fish
These are high protein foods with lots of healthy fats that are good for your health. they also contain significant amounts of omega-3 fatty acids, which are good fats that have protective effects on disease, among other health benefits. Plus, a 6-ounce salmon fillet can provide more than 4 grams of omega-3 fatty acids, about 34 grams of high-quality protein, and 350 grams, which can help you gain weight and build muscle.
Vegetarian Diet Plan for Weight Gain
Rice is an economical way to add more calories to your plate. 100 grams of white rice provides 130 calories of energy and 28 grams of carbohydrates with very little fat. One study found that eating white rice over one year resulted in a weight gain of 3 kg. When you’re in a hurry, microwave a bowl with some curry. It adds bulk to your diet and it’s a pretty filling number.
Tahini is a sesame seed powder commonly used in Mediterranean dishes such as hummus and baba ganoush. Studies have shown that nuts are high in antioxidants and healthy fats that have blood pressure-lowering properties.
The lignins they contain also have anti-inflammatory and immune-boosting properties. Adding 2-three teaspoons of tahini to a salad or mashed potatoes and making ready a scrumptious meal may even assist you to advantage wholesome weight.
3) Whole grain cereal bars
Whole grain bars are a high-calorie snack that can be enjoyed before and after a workout. The nuts and seeds they contain provide instant energy and calories that help with weight gain.
You can also make your granola bars by mixing dried fruit with honey or maple syrup, using them as a snack or post-workout nutrition.
Avocados are high in monounsaturated fatty acids and contain vitamin K, potassium, and fibre. One avocado contains more than 200 calories, so it’s a great way to add extra calories without sacrificing extra nutritious slices to your bread or making guacamole to serve with toasted fries.
You can also add it to bread or burgers, it’s also a great addition to your favourite smoothie recipe. The sweet flavour pairs well with ingredients like berries or chocolate.
5) Dried fruit for weight gain
It can easily be dried and eaten. They contain a high amount of calories per gram and also provide antioxidants and vitamins for a healthier body.
All water content is removed and energy-dense. Fruit is one of the best foods for weight gain, dates, figs and prunes are also healthy dried fruits. The best way to eat them is as a snack. you can make your own dried fruit at home, as well as cut the fruit into strips and remove the seed pods. Lemons and water bake them for 4 – 12 hours at 145 degrees F.
6) Homemade protein smoothies
Protein smoothies are nutritious and contain no artificial sweeteners or flavour enhancers. You can take them for breakfast, lunch, dinner, or as a pre-or post-workout meal. Studies have shown that protein supplementation along with resistance training helps build muscle mass and help with weight gain.
here are some quick homemade protein shake for gaining weight :
- peanut butter protein healthy shake– mix 2 tablespoons peanut butter, 1 cup whole milk, and 1 banana.
- chocolate and apple protein shake – mix 2 scoops of chocolate protein powder one cup of soy or almond milk and one apple.
- banana and almond protein shake – mix one large banana, one half cup yoghurt, one half cup milk and two tablespoons almond powder.
7) Nut kinds of butter
Nuts are high in protein, fibre and healthy fats and can help increase your calorie intake. Nut butter in particular is great food for weight gain because they are easier to eat than nuts alone, allowing you to eat more. Specifically, if you have a low appetite, one tablespoon of peanut butter contains about 100 calories and 16 grams of fat. It is also an excellent source of vitamin E and magnesium.
You can choose from the wide variety of nut butter available, including almond, peanut, hazelnut, cashew, and macadamia butter. However, remember to choose the 100-grain variety and have no added sugar or salt. Toss them in oats, spread on toast or eat with a spoon.
8) Healthy oils
Adding extra fats to your foods is an easy way to add calories, but you need to make sure you’re adding fats and oils that are good for you. Olive oil is high in healthy monounsaturated fats and can add calories and flavour to your pasta, slices of bread, and vegetables. Canola oil is an excellent source of omega-3s and monounsaturated fats, making it a great all-purpose cooking oil.
Walnut and grapeseed oils have a milder flavour and are great for salad dressings. The oil you cook your food with has a big effect on your health.
Bananas are packed with fibre, potassium, protein, vitamin A, vitamin C, folate, and healthy fats. One medium fruit contains 105 calories of energy and 27 grams of carbohydrates.
A study done on male cyclists showed that consuming it improves energy levels. You can have it with a cup of milk or some nuts for a full breakfast. You can also make a smoothie with the same ingredients and drink it before a workout.
Pasta is another high-calorie source of carbohydrates, providing the ideal base for any meal. Just add the sauce and you’re good to go. Two cups of cooked pasta contain almost 400 calories.
a cup of bolognese sauce adds no less than 160 calories, sprinkle two tablespoons of parmesan cheese on top for an extra 45 calories and you’ll end up with no less than 600 calories in one meal.
Mangoes are not only delicious and sweet but also high in calories and high in fibre.
sugars, vitamins and minerals have anti-cancer, anti-inflammatory and antioxidant properties. You can add them to your breakfast smoothie bowls and protein drinks to gain weight.
Hummus is made from boiled chickpeas, high in protein and high in fat. 100 grams of hummus contains 237 calories, 8 grams of protein, and 18 grams of fat.
You can eat it as a high-calorie snack to gain weight and combine it with baked potato chips or stir-fry vegetables. Healthy food is the best way to go. There are several unhealthy habits that can also make you gain those extra pounds in a bad way, they can be harmful to your health and should be avoided at all costs.
To fight the problems of weight loss, it is necessary to follow the diet for weight gain. If you have decided to gain weight, then this article (diet for weight gain) is going to be of great help to you. All you have to do is follow the given routine and 500 calories diet plan, from which you will start seeing good results around 90 days.