Weight Gain Diet Plan for Skinny Guys

💪 Introduction

Are you tired of people saying “kitna patla hai re bhai!”? You’re not alone. Gaining weight is as tough as losing it — especially for skinny guys with fast metabolisms. The good news? With the right calorie-rich Indian diet and consistency, you can naturally bulk up.

🔥 Goals of This Diet:

• Healthy weight gain (not belly fat)

• Boost muscle mass with protein-rich foods

• Avoid junk calories and stay energetic

• Support muscle recovery & strength

🥘 High-Calorie Indian Diet Plan (2000–2500 kcal/day)

🕖 Morning (7:30 AM – 8:00 AM)

• 1 glass of full-fat milk with 2 bananas OR

• Banana and peanut butter smoothie

• 5 soaked almonds + 2 walnuts

🍽️ Breakfast (9:00 AM)

Option 1:

• 2–3 parathas with ghee and curd
  Option 2:

• 4-egg omelette + 2 slices whole wheat bread
  Option 3 (Veg):

• Poha/upma with peanuts + 1 boiled egg or paneer cubes

🥤 Mid-Morning Snack (11:00 AM)

• 1 bowl of fruit salad OR

• Peanut chikki and buttermilk

🍛 Lunch (1:00 PM)

Standard Combo:

• 2 multigrain rotis + 1 bowl rice

• Dal and sabzi

• Paneer bhurji or grilled chicken (100g)

• Curd or buttermilk

☕ Evening Snack (4:30 PM)

• Protein shake or banana smoothie

• 2 boiled eggs or roasted chana

• 1 boiled sweet potato

🍽️ Dinner (8:00 PM)

• 2 rotis + sabzi + dal or chicken curry

• 1 bowl of curd

• 1 glass of milk with honey (before bed)

🛑 Foods to Avoid:

• Fried food, sugary items

• Cold drinks & energy drinks

• Too much processed junk food

• Skipping meals

✅ Smart Additions:

• Homemade ghee

• Peanut butter

• Paneer

• Banana, dates, sweet potato

• Eggs, chicken, fish, dal

🧠 Pro Tips for Skinny Guys:

• Eat every 2–3 hours (don’t skip)

• Train 4–5 days a week with weights

• Sleep 7–8 hours daily for recovery

• Track your weight every 7 days

📈 Weight Gain Tracker (Example)