3000 Calories Diet Plan

weight gain

1. Meal 1 (Breakfast):

    • 2 whole wheat parathas (made with ghee or oil)

    • 1 cup of low-fat yogurt

    • 2 boiled eggs or 1 cup of scrambled tofu

    • 1 medium-sized banana

    • 1 tablespoon of peanut butter

2. Meal 2 (Lunch):

    • 2 cups of cooked basmati rice or quinoa

    • 1.5 cups of dal (lentils) or legumes

    • 1 cup of mixed vegetables (such as spinach, carrots, bell peppers, peas)

    • 1 cup of curd (yogurt)

    • 1 small bowl of salad (cucumber, tomatoes, lettuce)

3. Meal 3 (Snack):

    • 1 small bowl of mixed nuts (almonds, walnuts, cashews)

    • 1 cup of fruit salad (mixed fruits of your choice)

4. Meal 4 (Dinner):

    • 3 chapatis (whole wheat bread)

    • 1.5 cups of mixed vegetable curry (such as cauliflower, broccoli, carrots, beans)

    • 1 cup of dal (lentils) or legumes

    • 1 small bowl of cucumber raita (yogurt with grated cucumber and spices)

5. Meal 5 (Evening Snack):

    • 1 glass of homemade smoothie (made with fruits, yogurt, and a handful of nuts)

    • 2 multigrain biscuits

Remember to adjust the portion sizes based on your individual needs and preferences. Additionally, it’s important to stay hydrated throughout the day by drinking plenty of water. Consulting with a healthcare professional or a registered dietitian is recommended for personalized advice and to ensure the diet plan aligns with your specific dietary requirements.


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