Diet for gaining muscle mass. The Best Foods for Gaining Muscle

The success of building a beautiful, strong, healthy body is the right balance between proper physical training and a balanced diet.

Beginning athletes make a big mistake by relying only on protein foods to gain weight. Of course, protein is the main building block of muscles, but for the proper formation of a beautiful body you also need carbohydrates, vitamins, minerals, and fats.

The second common mistake is uncontrolled consumption of the most high-calorie foods to gain muscle mass. Low-calorie fruits and vegetables are important for the proper functioning of the body - you shouldn’t give them up completely. But first things first.

Basic principles of healthy eating for gaining muscle mass

• Food should be taken 5-6 times per day every 3-4 hours. This is necessary for the uniform supply of nutrients (substances vital for nourishing the cells of a living organism and contained in food) into the body. With 3 meals a day, nutrients are supplied in excess - there is a risk that the body will convert some of them into fat.
• Drink a lot. When gaining muscle mass, many processes are activated in the body, which require at least 2.5–3 liters of water per day.
• The amount of high-calorie foods for proper weight gain should be no more than 70% of the total mass of foods consumed per day. Low-calorie foods like most fruits and vegetables are rich in vitamins, minerals, and fiber, which are important for proper digestion, nutrient absorption, and overall health of the body. The total daily amount of calories when gaining weight varies from 3000 to 4000.

When planning your diet, maintain the following balance between proteins, carbohydrates and fats:

• Carbohydrates 50–60% of the total daily diet;
• Proteins 30 – 35%;
• Fats 10–15%.

Most of the daily ration (70–75%) should be eaten before 17-00.

About 2 hours before training you need to eat a portion of the product, and slow carbohydrates. Protein is needed to fuel muscles, and carbohydrates will give energy to the body and brain. After training, it is appropriate to drink special sports cocktails containing protein, vitamins and minerals. Entrust the choice of drink and its dosage to a professional - he will help you calculate everything correctly. With the help of sports nutrition, you can resolve the situation when it is not possible to eat properly before training. Within 3-4 hours after training, to restore strength after it and replenish glycogen reserves in the muscles, it is important to consume a portion of fast carbohydrates. However, you should give preference to healthy foods with a high glycemic index rather than relying on buns, snacks and sweets.

Use gentle heat treatment of foods (steaming, boiling, stewing). Vegetables, fruits, greens - eat raw.

Monitor the amount of weight gain - it should be about 600–800 g per week. Exceeding the upper threshold should be avoided, otherwise the body will begin to store a lot of fat.

Products for gaining muscle mass

The Best Foods for Gaining Muscle

Any product contains proteins, fats, carbohydrates, a number of vitamins and minerals, so there are a number of products whose regular consumption will saturate the body with many benefits. List of the most important products for those who want to gain muscle mass:

• Lean meat (beef, chicken, turkey).
• Seafood and fish. It is enough to consume fatty fish 2 times a week or make up for the lack of healthy fats with the help of fish oil.
• Low-fat dairy products (milk, yogurt, kefir, cottage cheese). Eat cheeses and butter in small quantities.
• About 6-8 eggs per day. Some nutritionists recommend eating only 2-3 eggs along with the yolks, and consuming only the whites of the rest to avoid cholesterol problems. However, there is no scientific evidence for such a recommendation.
• Cereals - porridge, pasta, rye bread as a source of slow carbohydrates.
• Legumes are rich in protein and at the same time a source of complex carbohydrates.
• Vegetables are a source of carbohydrates, fiber, and vitamins. Just don’t overdo it with starchy representatives – beets, potatoes, carrots.
• Mushrooms are rich in proteins, fiber and fats, which are almost completely absorbed by the body.
• Greens are a source of micro- and macroelements.
• Fruits are controlled by the glycemic index. Sweet fruits and berries - bananas, persimmons, pineapples, watermelons - are best eaten after training.
• Nuts as a source of protein and healthy fats.
• Dried fruits are an excellent source of vitamins and complex carbohydrates. Ideal for snacking.

Nutrition for gaining muscle mass - menu

Diet for 5 days

Sample menu for a week to gain muscle mass:

The proposed menu is advisory in nature and is subject to individual correction. Compose your diet according to the stated rules, taking into account your daily routine. Proper nutrition is an important step for building a strong, beautiful body! And be sure to weigh yourself weekly to monitor weight gain and timely adjustments to your diet.

Lack of weight is just as unattractive as extra pounds and body fat. Like being overweight, being underweight is bad for your health and is almost always the cause of hidden diseases. You can gain weight using a special diet, consuming foods high in calories.

But before using a diet to gain weight, it is advisable to undergo a medical examination, identify the cause of the sudden and permanent weight loss, and begin appropriate treatment. After some time, natural growth will be noticeable - on average one kilogram per month, and the right diet will come in handy.

The right diet for weight gain

Having noticed pathological thinness and made a decision to gain weight, it is important not to make a common mistake: simply increase the amount of food consumed. This, firstly, will not be enough, secondly, this approach is fraught with digestive problems, and thirdly, an aversion to food may occur.

The correct thing to do is to increase the calorie content of your menu gradually - adding 200-300 calories every day. It is also important to increase the number of meals - up to four or five times a day. Fractional meals in small but high-calorie portions will have a better effect on physical and mental health.

General rules of a diet for weight gain: 30 minutes before a meal, it is recommended to drink 250 ml of juice from vegetables or fruits, but drinking during meals is highly undesirable. It is also not recommended to exercise after eating. The diet should be dominated by proteins and carbohydrates: legumes, various cereals cooked exclusively with milk, pasta, white bread, you can consume honey and sugar, fruits and juices. It would be a good idea to take vitamins during weight gain.

You can increase the calorie content of your usual and favorite foods. For example, vegetable casserole, pasta and any other side dish can be sprinkled with grated hard cheese; salads can be seasoned well with sour cream. In general, this product should definitely be included in a diet for weight gain - it significantly increases the calorie content of the dish.

Sample diet menu for weight gain

Below are examples of balanced menus. You can use this diet to gain weight for both men and women.

For breakfast you can eat oatmeal cooked in milk, with honey, raisins, nuts, white bread with cheese, butter, coffee with milk.

For second breakfast - meatballs and pasta, fruit juice.

For lunch - cabbage soup in meat broth, boiled potatoes with butter, fried fish, vegetable salad with sour cream, fruit juice.

Snack. Milk with cookies.

Dinner. Buckwheat with milk and candied or dried fruits, tea with sugar, white bread with butter.

For breakfast you can prepare milk porridge from millet cereals, vegetable caviar, white bread with butter, cocoa cooked with milk.

For second breakfast, you can eat bread with butter, sausage (alternatively, a whole piece of meat boiled or baked with spices), yogurt, and juice.

For lunch you can eat meat borscht, meatballs and macaroni and cheese, and sweet compote.

For a snack, you can prepare a vegetable salad, season it with sunflower or olive oil and grated cheese.

For dinner - an omelet with cheese, ham and tomatoes, milk and honey.

For breakfast - stewed potatoes with meat, a bun with butter, coffee with milk.

For second breakfast - cereal with milk or oatmeal.

For lunch - pea soup with smoked meats, salad with sour cream, cake or cookies with tea.

As a snack, you can take a fruit salad dressed with sweet sour cream or yogurt.

For dinner you can cook goulash, rice porridge, eat a sandwich with butter, and drink sweet tea.

Taking into account the fact that the menu contains dairy products and fatty meats, before using such a diet you should consult a doctor to rule out pathologies of the gastrointestinal tract, pancreas, and liver. With the doctor's permission, in addition to vitamins, you can take medications to stimulate digestion and improve appetite.

The principle of following a diet for weight gain for men is not much different - it is necessary to gradually increase the calorie content of the daily menu, the basis of which should be proteins, carbohydrates, fats: seafood, fish, meat, eggs, legumes, cheeses. In addition, a weight gain diet for men should also be accompanied by physical activity to give the increasing muscle mass the correct, attractive shape.

The most high-calorie foods for weight gain are known to everyone - milk chocolate, pizza with fluffy dough, fast food. Such nutrition, instead of correcting weight to a normal state, can cause obesity and “plant” the stomach. Therefore, you need to gain fat mass correctly, without harm to your health.

Postulates of proper nutrition

The main mistake of those who want to gain weight is indiscriminately eating a wide variety of foods. As a result, problems arise with stool, intestines, sleep and even mood.

Proper nutrition for weight gain involves balancing the daily amount of protein, fat, carbohydrates consumed and monitoring calories. If more calories are received than the body expends per day, the fat layer will begin to accumulate.

The body spends energy on every action, every thought, even during sleep it consumes calories. Women under 30 years of age who do not engage in sports spend up to 2,000 kcal per day, men require a little more - 2,400 kcal. With regular walking of up to 2.5-5 km, the amount of energy consumed by the body increases by 300 units. If a woman whose age does not exceed 30 years regularly engages in active sports for 40 minutes a day, then the body spends 2,400 kcal per day, while a man loses up to 3,000 kcal. People of a more mature age group spend 200 units of energy less with the same parameters.

In order for the body to begin actively storing weight without harm to health, the daily calorie corridor must be increased by 300 units. Thus, a woman under 30 years of age who is inactive needs to consume 2,300 kcal, and a man - 2,700 kcal.

Nutrition rules:

1. 1. 30 minutes before meals you need to drink a glass of freshly squeezed orange juice, it improves digestion. It can be replaced with cool drinking water. It is not advisable to drink while eating - it harms the process of digesting food.
2. 2. It is advisable to eat according to one of the following schemes - 5 times a day, but in small portions, or 3 full meals and 2 snacks. It is this kind of nutrition that adjusts the entire gastrointestinal tract system in the right way, minimizing the risk of unpleasant diseases such as gastritis or ulcers.
3. 3. It is necessary to provide the body with useful substances and microelements. The diet should be dominated by carbohydrates, a little less protein is required and very little fat should be consumed daily.
4. 4. You can adjust the calorie content of your favorite dishes. Add butter or grate hard cheese to your usual rice, season a vegetable salad with sour cream, and add fruit, honey or nuts to your morning porridge. Thus, during the day the missing calories will be “finished off” imperceptibly.

Creating an approximate diet that will help you gain the necessary kilograms will ease the headache associated with questions about what to cook for tomorrow. A list of the highest calorie foods will help you create a menu.

The benefits of seafood

Fish will not only help you gain weight, but will also enrich your body with useful substances.

Seafood boasts a high content of:

1. 1. Phosphorus. This element is necessary for the health of bones and teeth, because their tissues consist of 70% phosphorus.
2. 2. Yoda. This element is involved in many body systems; it is necessary for the cells of the immune system and nervous system. Iodine corrects cholesterol levels.
3. 3. Calcium. It is responsible not only for bone health, but also takes part in the processes of the nervous system, produces a number of hormones, and is a building “brick” for the cell.
4. 4. Selena. Lack of the element leads to the development of cancer, problems of the reproductive, immune, and nervous systems.

Fish is not empty calories; its nutrients and vitamins can enrich the body. To quickly gain weight, you need to choose the most nutritious varieties - salmon, eel, tuna, mackerel.

Salmon is rich in protein; regular consumption of this fish will help not only gain weight, but also, if necessary, build muscle mass. This is due to fatty acids aimed at accelerating protein metabolism in the body.

People who devote time to strength training will be able to increase their body weight through muscle in a short time. Those who do not exercise or prefer cardio exercises will add pounds due to the accumulation of body fat. Calorie content of 100 g of salmon is 170 units, protein 21 g, fat 9 g, carbohydrates 1 g.

The energy value of finished fish varies - it depends on the cooking method. So the calorie content of 100 g of fried salmon is 250-260 units, and for steamed salmon it is only 190 units. The optimal portion of fish per meal is 200-250 g.

Eel is used in folk medicine; it minimizes the risk of heart disease and strengthens blood vessels. Cosmetologists advise those who want to prolong the youth of their skin to consume this fish, as well as those who suffer from brittle nails. A high-calorie diet does not always contribute to beautiful skin, but if you choose the right foods, the effect will be the opposite. 100 g of eel contains almost 300 kcal, fat 25 g, protein 18 g, carbohydrates 0.2 g. If this fish is smoked, the energy value per 100 g will increase to 325 kcal.

Scientists have proven that people who regularly consume mackerel are less likely to suffer from depression. This fish has a beneficial effect on vision, memory, and reduces headaches. It is recommended to be eaten by those who want to gain weight, because 100 g of fresh mackerel contains 195 kcal, proteins 18.5 g, fat 13 g, carbohydrates 0.4 g. If this fish is fried, it will be more nutritious, per 100 g - 280 -310 kcal.

Bread is the head of everything

If you eat everything with bread, you can greatly increase the number of calories you eat per day without even noticing it. Eating for weight gain includes baked goods.

Previously, white bread was considered the food of the rich and nobility; the lower classes were content with black varieties. It is white bread that breaks records for the number of calories and is recommended for people who are underweight. It can be eaten not only with the main course, but also as a snack in the form of a sandwich, for example, with salmon and butter.

Bread can cope with various ailments: rye bread restores the flora of the gastrointestinal tract, normalizes acidity, white bread is rich in B vitamins, and the healthiest type is whole grain.

White breads in 100 g have 250 kcal, 47 g of carbohydrates, 8 g of protein and 2.1 g of fat. A standard piece weighs about 25.g and when consumed, the body receives 62.5 kcal. The energy value of this product can be increased by heat treatment, for example, frying white bread in butter increases its calorie content to 420 units per 100 g. Croutons can be prepared for later addition to scrambled eggs or soup. If desired, sprinkle the fried bread with spices and get a good snack.

It is a big misconception that on a diet you need to eat black bread, because their calorie content is not much lower than white bread and amounts to 210 kcal per 100 g, carbohydrates 38 g, 7.1 g of protein and 1.5 g of fat.

Rye bread is considered one of the lowest calorie types; per 100 g there are 180 kcal, 40.5 g of carbohydrates, 26 g of protein and 1.5 g of fat. But even such bread is undesirable for those who are struggling with extra pounds. Rye varieties are contraindicated by gastroenterologists for people suffering from gastrointestinal diseases - ulcers, gastritis, flatulence.

Even the healthiest whole grain bread is not low in calories, because per 100 g there are 220 kcal, 38.5 g of carbohydrates, 9.3 g of proteins, 3.5 g of fat. This species is rich in vitamins and microelements necessary for the proper functioning of the body. The calories gained from whole grain bread will be most justified by its quality. Doctors have come to the consensus that this species cleanses the body of waste and toxins, protects against free radicals and the negative effects of the environment.

Eating sweets

Sweets are high-calorie foods, their indiscriminate consumption can harm the body, upset previously established processes, spoil the skin, hair, nails, cause a real sugar addiction and spoil the figure.

If you want to gain extra pounds, you can treat yourself to chocolate, ice cream, cakes and other junk foods that contain large amounts of glucose, but it’s better to do this with healthy sweets.

Sweet fruits can smoothly lift weight up. Banana, strictly prohibited on the diet, is good at resisting cellulite. It will supply the body with vitamin C, calcium and potassium. They can be eaten fresh, added to morning porridge, or made into nutritious smoothies. 100 g of this fruit contains 96 kcal, the amount of carbohydrates is 21 g, protein is 1 g, and fat is only 0.5 g. One medium-sized banana has a calorie content of about 70-80 units. But if this fruit is dried, then per 100 g there are as many as 250 kcal.

Another sweet fruit prohibited on the diet is grapes. This is really a high-calorie food, because 100 g of fruit contains 72 kcal, but carbohydrates predominate, their amount is 15 g, and proteins and fats are only 0.6 g each.

Dried dates break all calorie records; per 100 g of product there are almost 300 kcal, 70 g of carbohydrates, 3 g of protein and 0.5 fat. This food is good for the body; it contains a large amount of dietary fiber, which gently cleanses the body and regulates stool. A number of vitamins contained in dates make them not only tasty and suitable for weight gain, but also healthy. Dried fruit is rich in vitamins B1, B2, B6, vitamins D and K.

It is worth mentioning separately about milk chocolate: it can be consumed in moderation until the bulk of the required kilograms have been gained. After which its quantity should be reduced and, if possible, eliminated. This product directly leads to obesity, diabetes, and cardiovascular diseases. This is partly due to the fact that regular consumption of milk chocolate is addictive, and it becomes difficult to deny yourself the harmful sweetness. The energy value of the product per 100 g is 530 kcal, 51 g of carbohydrates, 32.5 g of fat and 7.5 g of protein.

Pasta

Pasta is not the healthiest food, but it leads to a rapid increase in body fat. They are used as a side dish and can be combined with fatty fish - salmon, eel, mackerel or with meat - pork, beef.

Buckwheat pasta is made from wheat flour and is distinguished by its dark color. The product contains PP and B vitamins and a number of minerals - iron, calcium, phosphorus, magnesium. Thanks to this, buckwheat pasta has a positive effect on the blood, it increases hemoglobin, reduces the risk of diseases of the cardiovascular system, heart attacks, strokes, and has a beneficial effect on the nervous system. Per 100 g of product there are 310 kcal, 61.5 g of carbohydrates, 11 g of proteins and 1 g of fat. You can increase the calorie content by frying in butter.

Corn pasta is distinguished by its bright yellow hue; it is similar to the usual pasta made from wheat flour. They taste just like them. Their regular use will not only increase body weight, but also give vitality, improve the functioning of the gastrointestinal tract, and reduce the amount of waste and toxins. The calorie content of corn pasta per 100 g is 349 kcal, carbohydrates 77 g, proteins 3 g, and fat only 1 g.

Wheat pasta, which everyone has tried, has a reduced calorie content compared to its counterparts. There are 220 kcal per 100 g, carbohydrates predominate, there are 77 g of them in the dish, 12 g of proteins, 2.1 g of fats.

You can further increase the energy value of the pasta side dish using sauces. For example, a standard serving of cheese sauce contains 85 kcal, and a standard serving of cream sauce contains 105 kcal.

A proper diet and healthy foods with increased energy value will allow you to gain the missing weight in the shortest possible time without harm to your health.

Nowadays, a strong, healthy body with developed muscles and a moderate percentage of fat is in fashion, so more and more people are showing a desire to gain weight. Weight gain can be a problem for ectomorphs who find it difficult to gain weight. But it's quite possible. However, to achieve the goal, you will need to radically change your usual diet, using a special diet based on high-calorie carbohydrates and proteins.

IT IS IMPORTANT TO KNOW! Fortune teller Baba Nina:“There will always be plenty of money if you put it under your pillow...” Read more >>

Why gain weight?

Being underweight comes naturally to some people. This is due to body features determined genetically. People who are naturally too thin are called asthenics or ectomorphs. They have thin bones, long limbs and have great difficulty gaining weight.

For such people, it is normal to have a reduced body fat percentage. However, they do not have any health problems. But sometimes asthenics want to gain weight in order to gain more expressive shapes and not just a thin, but also a toned body. This can be achieved by building muscle at home with the help of a special sports diet and strength training with weights.

Sometimes you need to gain weight without gaining muscle. This is associated with underweight in a child or adolescent, as well as pregnant women, which leads to health problems in the former and a risk of prematurity in the latter. With this option, strength training is contraindicated, but you can increase weight by adhering to the nutritional system described below.

Sometimes a person needs to recover for medical reasons. This applies to cases where underweight has a negative impact on health (the digestive system, heart or other organs are not functioning properly).

Diet rules for weight gain

To increase lean body mass, proper nutrition plays a decisive role. This is not a diet in the standard sense, but a balanced diet without serious restrictions.

You still have to count calories to achieve results. But the daily calorie intake should not be cut, but increased.

Calories for weight gain = 1.3 x weight (kg) x 30

That is, the basic caloric intake required to maintain weight increases by 30%. If there are no results from such a surplus, you can add another 20–30%.

Some people think that eating a lot is very easy. But not everyone can immediately follow the new diet, which involves eating 6 times a day in an increased volume. Therefore, at first you will have to eat literally through force.

In addition, we must not forget that there is no point in eating everything to gain weight. In this case, only the fat layer will increase, and the muscles will not receive enough nutrients. For this reason, it is necessary to adhere to this BJU ratio.

Both men and women need to eat this way. Most girls are afraid to increase their caloric intake for fear of gaining excess fat. But without a calorie surplus, you won’t be able to increase your muscles and get beautiful, seductive shapes. Therefore, the main thing is to maintain a balance of BZHU. Then the weight will increase mainly due to muscles.

Top 10 foods for weight gain

Your diet for weight gain should include foods that promote muscle growth and increase your daily calorie intake. But it is worth considering that such dishes should be consumed in combination with strength training. Only then will you be able to quickly gain quality mass.

The table shows a list of the best 10 foods on a diet for weight gain, indicating the energy value and composition of the BJU.

Any nuts are good to eat:

• almond;
• hazelnut;
• cashew nuts;
• peanut;
• walnuts;
• Brazilian nut.

All types of nuts are high in calories and contain polyunsaturated fats, as well as valuable microelements.

A diet for weight gain can be called a protein diet. It is this nutrient that is necessary for building a beautiful, sculpted body. In addition, carbohydrates and fats must be present in the diet. Without this, it will not be possible to increase body weight.

Menu for the week

Taking into account all the above rules for creating a diet for weight gain, you can create such a menu for a week with a scheduled diet for every day.

The period of weight gain should last a certain time. Usually it ranges from 1 to 3 months. When the muscles increase sufficiently in size, it is worth changing the nutrition system, reducing the calorie surplus. Usually, in thin people, muscle relief is clearly visible due to the low percentage of fat, so there is no point in doing strict cutting.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

Not all women suffer from excess weight, and there is another, no less serious problem - underweight. In order to gain the missing kilograms, women try to eat more, but this only leads to various diseases and indigestion. A special diet for weight gain is the best option to solve this problem without any negative consequences for your own health. How to follow such a diet, an approximate menu, recipes for the week and reviews about this diet - you will get all the necessary information from this article.

What is a weight gain diet?

Unlike most diets, this one is not designed for weight loss, but for weight gain. Weight loss can occur as a result of health problems, also after fasting or improper adherence to any diet. This problem is classified as dangerous and most serious, because lack of weight can lead to dystrophy, heart disease, kidney disease, disruption of other internal organs, hormonal imbalance, etc.

What is a weight gain diet? This is a special diet that should be agreed with an experienced doctor. The fact is that you may have to give up certain foods that are incompatible with the characteristics of your body.

Due to underweight, many women suffer from infertility, have a tired appearance, sunken cheeks, and too thin legs and arms. A specific diet will help you look much more attractive, gain weight within a reasonable range and get rid of many health problems. Weight gain will occur gradually, physiologically, so that no problems or excesses arise.

Diet for weight gain: results

Those girls who want to gain some weight with this diet will be able to experience the following results:

1. You will gain at least 1 kg per week. You can achieve more significant results, but this can negatively affect your health, so it is recommended to recover gradually, without rushing things.
2. You can get rid of your thinness, even if you haven’t been able to gain the necessary weight all your life.
3. Your figure will become more attractive to men who love slim, but at the same time curvy girls.
4. You will maintain and improve your health. Many problems associated with weight loss will go away forever.

You will definitely be satisfied with the results of the weight gain diet. Now you will not look as exhausted as before, you will have more strength and energy, and the new weight will pleasantly please you.

Diet for weight gain: products

A weight gain diet does not involve unlimited consumption of all kinds of high-calorie foods. This is a systematic diet that includes balanced food. In this case, you will need to consume about 50% carbohydrates, 15% fats and 35% proteins per day. Fats should be vegetable, in addition, it is necessary to eat as many vitamins as possible, which help restore health.

It is worth paying attention to the following products when dieting for weight gain:

• meat products;
• fish;
• potato;
• pasta;
• cereals (oatmeal, buckwheat, rice);
• bakery products;
• tea and coffee with added sugar;
• butter and vegetable oil;
• chocolate products;
• sour cream, kefir, cottage cheese;
• various sweets, etc.

It is noteworthy that with such a diet you cannot be too passive. This means that it is not enough for you to just sit at home and eat all the above foods. In this case, you will gain a lot of fat, and your figure will become even more ugly, and your health problems will not go away. Experts recommend doing physical exercise, moving more, then the foods you eat when dieting for weight gain will be very useful and effective.

Diet for weight gain: menu and recipes for the week

Sample menu for 7 days

First day

Breakfast. Omelette of 2-3 eggs, sandwich with ham, 1 walnut. Drinks you should drink are tea with sugar.

Dinner. Prepare noodle soup. You can eat 2 slices of bran bread, 100 g of fried chicken. Black tea with sugar.

Afternoon snack. Natural yogurt, 1 cup.

Dinner. Mashed potatoes, 2 sandwiches with cheese and sausage.

Second day

Breakfast. Millet porridge with milk, tea, half a glass of yogurt.

Dinner. Chicken soup, cucumber, bell pepper, jelly.

Afternoon snack. A glass of fruit juice, 100 g of any sweet berries.

Dinner. Sandwich with tomato, cucumber, chicken and cheese, 100 g of cookies.

The third day

Breakfast. 2-3 hard-boiled eggs, vegetable salad, raisins.

Dinner. 100 g potato ravioli, 100 g beef, tea or jelly.

Afternoon snack. A glass of kefir, some sweet berries.

Dinner. 100 g of cookies, omelette with cheese, ham and ketchup, milk with honey.

Fourth day

Breakfast. Pearl barley porridge with the addition of natural honey. Walnuts, apple, tea with sandwich.

Dinner. Cabbage soup in meat broth, vegetable salad, 100 g of pasta.

Afternoon snack. Sandwich with butter, 1 boiled egg. 1 glass of fruit juice.

Dinner. Mashed potatoes and fried fish, Greek salad, tea with sugar.

Fifth day

Breakfast. 100 g vegetable salad, compote or tea, ravioli.

Dinner. Pea soup, boiled pork, 2 slices of bread.

Afternoon snack. 1 banana, 100 g cookies, fruit juice.

Dinner. 100 g cauliflower, sandwich with butter, fried fish.

Sixth day

Breakfast. Stewed beef with onions, 100 g pasta, tea with sugar.

Dinner. Cheese soup, vegetable salad with olive oil, fried fish, compote.

Afternoon snack. Kefir, 13-15 almonds.

Dinner. Spaghetti with sauce or pasta (100-150 g), 1 slice of bread, a glass of carrot juice.

Seventh day

Breakfast. Cottage cheese casserole, sandwich with cheese.

Dinner. Pasta, 2 slices of bread, vegetable soup.

Afternoon snack. Pancakes with sour cream, natural fruit juice.

Dinner. Stewed turkey, bran bread, cheese, a glass of tomato juice.

The menu for a weight gain diet may vary depending on your preferences, but the main principle should remain the same: a balanced diet along with an active lifestyle.

Recipes for the week

1. Pearl barley and oatmeal porridge are prepared with milk. It is necessary to first soak the cereal overnight, then season the porridge with honey, grated apple and nuts.
2. You can prepare a vegetable salad, seasoning it with mayonnaise, sour cream and sunflower oil.
3. Noodle soup is prepared from the following ingredients: 400 g pork pulp, 2 onions, 1 carrot, 100 g egg noodles, pepper, vegetable oil.

Diet for weight gain: reviews

I have always been distinguished by the fact that I was underweight. Many girlfriends were jealous, but I, on the contrary, didn’t like that I was too thin. The weight gain diet turned out to be effective, and in a couple of weeks I managed to gain about 3 kilograms.” Anna, 29 years old.

I followed this diet for exactly 7 days. During this period I was able to gain 2 kg. I ate pasta, flour, and drank tea with sugar. After consulting with a nutritionist, I will continue this diet, since there is still room for improvement.”