7 Day Weight Gain Diet | A Comprehensive Guide for Building Muscle and Boosting Health

Gaining weight can be challenging for some people. The goal is to gain weight healthily, focusing on nutrition and balance. Indian cuisine offers a variety of nutritious and delicious options that can help you achieve your weight gain goals. In this article, we will provide a detailed 7 day weight gain diet plan with Indian food, its benefits, explanations, resources, and answers to common questions.

7 Day Weight Gain Diet


Comprehensive Guide on 7 Day Weight Gain Diet

Looking to gain weight in a healthy way? Forget fad diets and focus on fueling your body with nutritious foods. This 7 day weight gain diet plan provides a framework to increase your calorie intake and promote muscle growth, all while prioritizing your health.

Benefits of a Weight Gain Diet

  • Healthy Weight Gain: Provides the body with the necessary nutrients to gain weight healthily.
  • Muscle Mass: Helps increase muscle mass rather than just fat.
  • Energy Boost: Ensures a steady supply of energy throughout the day.
  • Improved Immunity: Nutrient-rich foods boost the immune system.
  • Better Metabolism: Balances metabolism with a mix of proteins, carbs, and fats.

Understanding Calories and Macronutrients:

This plan focuses on a calorie surplus. In simpler terms, you’ll consume more calories than your body burns each day. To determine your calorie needs, use an online calculator or consult a registered dietitian.

Macronutrients are the main categories of nutrients your body needs: carbohydrates, protein, and fat. This plan emphasizes a moderate increase in carbohydrates and protein, with healthy fats included to keep you feeling satisfied.


Sample 7 Day Weight Gain Diet Plan

Day 1

Chicken Biryani

  • Breakfast: Paneer Paratha with yogurt
  • Mid-Morning Snack: A handful of mixed nuts
  • Lunch: Chicken Biryani with raita
  • Evening Snack: Banana milkshake
  • Dinner: Rajma (kidney beans curry) with rice
  • Bedtime Snack: A glass of warm milk with honey

Day 2


  • Breakfast: Poha with peanuts and vegetables
  • Mid-Morning Snack: A piece of fruit (e.g., mango)
  • Lunch: Fish curry with brown rice
  • Evening Snack: Smoothie with oats, banana, and almond milk
  • Dinner: Aloo Gobhi (potato and cauliflower) with roti
  • Bedtime Snack: A bowl of yogurt with honey

Day 3

Chana Masala

  • Breakfast: Masala Dosa with coconut chutney
  • Mid-Morning Snack: Dry fruits and seeds
  • Lunch: Mutton curry with jeera rice
  • Evening Snack: Fresh fruit juice (mango, orange, or grape)
  • Dinner: Chana Masala (chickpea curry) with naan
  • Bedtime Snack: A glass of buttermilk

Day 4

Butter chicken

  • Breakfast: Upma with vegetables
  • Mid-Morning Snack: A protein bar
  • Lunch: Butter chicken with basmati rice
  • Evening Snack: Avocado toast
  • Dinner: Dal Makhani with roti
  • Bedtime Snack: A glass of milk with turmeric

Day 5

Idli with sambar

  • Breakfast: Idli with sambar
  • Mid-Morning Snack: A handful of almonds and walnuts
  • Lunch: Prawn curry with rice
  • Evening Snack: Lassi (sweetened yogurt drink)
  • Dinner: Baingan Bharta (roasted eggplant) with paratha
  • Bedtime Snack: A bowl of kheer (rice pudding)

Day 6

Chole Bhature

  • Breakfast: Chole Bhature
  • Mid-Morning Snack: A banana and a glass of milk
  • Lunch: Lamb biryani with salad
  • Evening Snack: Paneer tikka
  • Dinner: Vegetable pulao with raita
  • Bedtime Snack: A glass of almond milk

Day 7

Palak Paneer with jeera rice

  • Breakfast: Scrambled eggs with toast
  • Mid-Morning Snack: Fruit salad with honey
  • Lunch: Palak Paneer with jeera rice
  • Evening Snack: Mango smoothie
  • Dinner: Chicken curry with naan
  • Bedtime Snack: A bowl of custard


7 Day Weight Gain Diet Chart

DayMealFood Items
Day 1BreakfastPaneer paratha, yogurt, banana shake
SnackMixed nuts (almonds, cashews, walnuts)
LunchChicken biryani, raita, salad
SnackBoiled eggs with black salt
DinnerDal makhani, jeera rice, mixed vegetable curry
Day 2BreakfastPoha with peanuts, mango smoothie
SnackSamosa with mint chutney
LunchRajma chawal, cucumber raita, papad
SnackPaneer tikka
DinnerButter chicken, naan, green salad
Day 3BreakfastMasala dosa with coconut chutney, glass of lassi
SnackRoasted chana
LunchChole bhature, pickles
SnackFruit salad with honey
DinnerMutton curry, steamed rice, spinach sauté
Day 4BreakfastIdli with sambar, mango juice
SnackCheese sandwich
LunchFish curry, brown rice, beetroot salad
SnackAlmond milkshake
DinnerPalak paneer, chapati, dal fry
Day 5BreakfastAloo paratha with butter, curd, and fresh orange juice
SnackMoong dal chilla with chutney
LunchPrawn pulao, raita, cabbage salad
SnackSweet lassi
DinnerKadai chicken, vegetable pulao, green peas curry
Day 6BreakfastUpma with veggies, papaya juice
SnackDhokla with green chutney
LunchEgg curry, steamed rice, mixed vegetable salad
SnackBanana with peanut butter
DinnerPaneer butter masala, naan, and sautéed vegetables
Day 7BreakfastChana dal pancakes, fresh fruit smoothie
SnackMasala peanuts
LunchLamb biryani, cucumber raita, carrot salad
SnackDates and milk
DinnerDal tadka, jeera rice, bhindi fry


Above structured diet plan ensures a balanced intake of calories, proteins, fats, and carbohydrates necessary for healthy weight gain.

Explanations and Nutritional Benefits

  • Paneer (Cottage Cheese): Rich in protein and calcium, supports muscle growth.
  • Nuts and Seeds: High in healthy fats and proteins, provide energy and essential nutrients.
  • Whole Grains: Basmati rice, brown rice, and whole wheat provide sustained energy.
  • Lean Meats and Fish: Excellent sources of protein and essential fatty acids.
  • Dairy Products: Milk, yogurt, and buttermilk are rich in calcium and vitamins.
  • Fruits and Vegetables: Provide vitamins, minerals, and fiber for overall health.

Essential Nutrients for Weight Gain

To ensure healthy weight gain, it’s important to include the following nutrients in your diet:

  • Proteins: Essential for muscle growth and repair. Sources include meat, fish, eggs, dairy, legumes, and nuts.
  • Carbohydrates: Provide energy and support muscle glycogen stores. Include whole grains, fruits, and vegetables.
  • Fats: Necessary for hormone production and energy. Opt for healthy fats like avocados, nuts, seeds, and olive oil.
  • Vitamins and Minerals: Support overall health and bodily functions. Ensure a variety of fruits and vegetables in your diet.

Foods to Include in Your Diet

To boost your calorie intake, focus on these high-calorie, nutrient-dense foods:

  • Nuts and Nut Butters: Almonds, peanuts, cashews, and their butters are great for snacking.
  • Dairy Products: Milk, cheese, yogurt, and cream are rich in calories and nutrients.
  • Whole Grains: Brown rice, quinoa, oats, and whole grain bread provide essential carbs and fiber.
  • Lean Proteins: Chicken, turkey, beef, pork, and fish are excellent protein sources.
  • Healthy Fats: Avocados, olive oil, and fatty fish like salmon are calorie-dense and nutritious.

Foods to Avoid

Avoid these common pitfalls that can hinder your weight gain efforts:

  • Sugary Drinks: They provide empty calories without any nutritional value.
  • Processed Foods: Often high in unhealthy fats and sugars.
  • Low-Calorie Vegetables: While healthy, they can fill you up without adding many calories.

Exercise and Weight Gain

Exercise plays a crucial role in healthy weight gain. Focus on strength training exercises that build muscle mass, such as:

  • Weight Lifting: Incorporate exercises like squats, deadlifts, and bench presses.
  • Resistance Training: Use resistance bands or bodyweight exercises to target different muscle groups.
  • Consistency: Aim for regular workouts to see the best results.



Gaining weight requires a balanced diet rich in calories and nutrients. Indian cuisine, with its diverse and flavorful options, can help you achieve your weight gain goals in a healthy manner. Ensure you combine this diet with regular exercise, especially strength training, to build muscle mass.

A 7 day weight gain diet can be the perfect kickstart to your journey of adding healthy weight. By following a structured plan, focusing on nutrient-dense foods, and incorporating regular exercise, you can achieve your weight gain goals in a healthy and sustainable manner. Remember, consistency is key, and it’s important to listen to your body and adjust as needed.

Always consult with a healthcare professional or nutritionist before making significant changes to your diet.


Q. Can I continue this diet beyond 7 days?
A. Absolutely! This 7 day weight gain diet plan is designed to kickstart your weight gain journey. Feel free to continue and adjust it according to your progress and needs.

Q. How much weight can I expect to gain in a week?
A. Weight gain varies from person to person. On average, you can expect to gain 1-2 pounds per week with a caloric surplus and exercise.

Q. Can I replace any of the foods in the meal plan?
A. Yes, you can substitute foods based on your preferences and dietary restrictions. Just make sure to maintain the caloric and nutrient balance.

Q. Is it necessary to exercise while following this diet?
A. Exercise, especially strength training, is highly recommended as it helps convert the extra calories into muscle mass rather than fat.

Q. What if I have a medical condition?
A. If you have any medical conditions, it’s best to consult with a healthcare provider or a dietitian before starting any new diet plan.

Q: How many calories should I consume to gain weight?
A: Generally, consuming 500-1000 calories more than your daily requirement can help you gain weight. However, it’s best to consult a nutritionist for personalized advice.

Q: Can I drink protein shakes to gain weight?
A: Yes, protein shakes can be a good addition to your diet, especially if you find it hard to meet your protein requirements through food alone.

Q: Is it okay to eat junk food to gain weight?
A: It’s better to focus on nutrient-dense foods rather than junk food, as junk food can lead to unhealthy weight gain and other health issues.

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