Gradual weight gain may involve adding food across the day. A sample meal plan can offer ideas, but it cannot promise a particular rate of gain or decide what is suitable for your health.
Try manageable meals and snacks
Smaller meals more often may help if large meals are difficult. Include a variety of foods and protein sources such as pulses, eggs or meat.
Use familiar foods as examples
For meal planning, you could consider daal chawal, roti with salan, or eggs at breakfast. Milk, yogurt or nuts may be snack options if they suit your dietary needs. These are ideas to discuss or adapt, not a prescribed menu.
Know the limits of a sample plan
Our free PDF is a prepared sample selected by goal and calorie range. It does not assess allergies, medical history or supplement needs. We do not predict how many kilograms you will gain.
Speak to a doctor if you have lost weight suddenly or without changing your diet or activity.
The foods in this guide
Get a sample week of meals
Estimate your daily calories and download a free prepared PDF for your goal and calorie range.