Weight Gain Diet Plan For Female With Healthy Foods And Tips!

Gaining weight can be a challenging task for many females, especially those who wish to do it healthily. But with a proper weight gain diet plan for females and some tips, they can gain weight naturally in the long term.

The key to successful weight gain lies not in mindless snacking or eating unhealthy junk food but rather in following a well-balanced and nutritious diet plan. How do you get started on this?

In this blog, we will provide a guide to a female diet plan to gain weight with healthy foods and tips. Whether you want to build muscle, enhance your curves, or increase your overall body weight, this sample diet plan is just for you.

So, ladies, if you are ready to start your weight gain journey, keep reading!

5-Day Diet Plan For Women To Gain Weight

Did you know that being underweight means having a Body Mass Index (BMI) below 18.5? According to the Centers for Disease Control and Prevention, the issue of underweight is about twice as common among women compared with men.

So, here is a 5-day diet plan specifically designed for females who want to increase their weight. This plan focuses on consuming nutrient-dense foods to help you reach your weight gain goals while maintaining good health. So, let’s start with a weight gain diet plan for females:

Day 1
Breakfast	2 Stuffed Paratha with ghee, yogurt, and a banana
Mid-Morning Snack	Handful of mixed nuts like almonds, walnuts, or cashews
Lunch	Rice with dal, mixed vegetables, and chicken curry
Afternoon Snack	Fruit smoothie with whole milk, yogurt, and banana
Evening Snack	Boiled eggs with a fruit
Pre-Dinner Snack	Vegetable sandwich with paneer filling
Dinner	2 Wheat Roti with vegetable curry and a side of curd
Bedtime Snack	A small bowl with mixed nuts and a cup of warm milk

Day 2
Breakfast	Rava Upma with vegetables and coconut chutney
Mid-Morning Snack	Mango Milkshake
Lunch	Quinoa salad with chickpeas, vegetables, and grilled fish
Afternoon Snack	Aaloo Chaat
Evening Snack	Cottage cheese cubes with cherry tomatoes
Pre-Dinner Snack	Moong dal chilla with mint chutney
Dinner	Brown rice with lentil soup and mixed vegetables
Bedtime Snack	Fruit custard with 1 glass of milk

Day 3
Breakfast	Vegetable Poha with peanuts
Mid-Morning Snack	Fruit salad with a dollop of cream
Lunch	Dal with brown rice, mixed vegetables, and grilled chicken
Afternoon Snack	Mixed Fruit Smoothie
Evening Snack	Mashed sweet potatoes with a sprinkle of cinnamon
Pre-Dinner Snack	Spinach and cheese stuffed whole wheat quesadilla
Dinner	Chapati with egg curry and a side of cucumber raita
Bedtime Snack	A small bowl of mixed berries

Day 4
Breakfast	Whole wheat toast with scrambled eggs and sautéed spinach
Mid-Morning Snack	Cottage cheese and pineapple skewers
Lunch	Quinoa with mixed vegetables, chickpea curry, and a side of curd
Afternoon Snack	Handful of trail mix (mix of nuts and dried fruits)
Evening Snack	Baked sweet potato wedges
Pre-Dinner Snack	Vegetable sandwich with paneer filling
Dinner	Roti with fish curry and stir-fried broccoli
Bedtime Snack	A small bowl of mixed nuts

Day 5
Breakfast	Dalia porridge with milk, raisins, and almonds
Mid-Morning Snack	Banana and peanut butter smoothie
Lunch	Rajma Rice with one bowl of mix veg sabzi and a bowl of curd
Afternoon Snack	Fruit smoothie with whole milk, yogurt, banana
Evening Snack	Mashed sweet potatoes with a sprinkle of cinnamon
Pre-Dinner Snack	Vegetable and chicken skewers
Dinner	Chapati with mushroom and tofu curry and a side of mixed greens
Bedtime Snack	Almond butter on whole grain crackers

So, we have shared a sample of a weight gain diet plan for five days, especially for females. You can adjust the dishes and their quantity according to your preference. You can also connect with our registered dieticians at Fitelo for a more personalized diet plan for weight gain.

Foods To Include And Skip In A Weight Gain Diet Plan For Females

A healthy diet plan for women to gain weight should include nutrient-dense foods that provide the body with the energy it requires to build muscle and gain weight, and at the same time, there are some foods that.

Here are some foods you can include in the weight gain diet plan for skinny girls:

• Protein-Rich Foods: Include protein-rich diets such as eggs, chicken, fish, lentils, beans, tofu, and cottage cheese. These foods help build muscle mass and promote weight gain.
  
• Healthy Fats: Healthy fats such as nuts, seeds, avocados, olive oil, and coconut oil are a great source of calories and nutrients. They also help keep you full and satisfied.
  
• Whole Grains: Whole grains such as brown rice, quinoa, whole wheat bread, and oats are a great source of complex carbohydrates. They provide the body with the energy it needs to build muscle and gain weight.
  
• Fruits And Vegetables: These are a great source of vitamins, minerals, and fiber. They also give the body the nutrients to build muscle and gain weight. Some examples of fruits and vegetables you can include in your diet are bananas, mangoes, sweet potatoes, and spinach.
  
• Dairy: Milk, cheese, and yogurt are a great source of protein and calcium. They also give the body the nutrients needed to build muscle and gain weight. You can also check our blog for a low-budget diet plan for muscle gain to save money!

Here are some foods you should avoid in the weight gain diet plan for females:

• Processed Foods: Chips, cookies, and candy are high in calories but low in nutrients. They can cause unhealthy weight gain and other health problems.
  
• Sugary Drinks: Beverages, such as soda and juice, are high in empty calories and sugar. These drinks will not provide any nutrient value to your body.
  
• Fast Food: Junk food is high in calories, unhealthy fats, and sodium. Although these foods can lead to weight gain, it will happen along with other health problems.
  
• Alcohol: It is high in calories and low in nutrition and can lead to weight gain, but it can also restrict your body’s ability to build muscle. For health concerns, you should avoid it in your diet plan.
  
• Fried Foods: While healthy fats are important, excessively fried and oily foods may contribute to weight gain in an unhealthy way. Choose better cooking methods like baking, grilling, or steaming.

Thus, a healthy diet plan for women to increase weight should be balanced and include a variety of nutrient-dense foods. For more help, consult a registered dietitian to create a personalized diet plan that meets your needs.

Best Tips For Women To Follow A Weight Gain Diet Plan

Here are some tips to follow a weight gain diet plan for females to achieve this goal in a healthy way:

1. Eat Frequently: Instead of three large meals daily, eat five to six smaller, balanced meals throughout the day. It will keep your metabolism active and provide a steady source of nutrients for weight gain without overeating.

2. Eat More Calories Than You Burn: To gain weight, you must create a calorie surplus, meaning you should eat more calories than your body needs. You can calculate your daily calorie needs using an online calculator or consult with a registered dietitian.

3. Focus On Nutrient-Dense Foods: Consume eggs, chicken, fish, lentils, beans, tofu, nuts, seeds, avocados, and whole grains. These foods give the body the energy to build muscle and gain weight.

4. Focus On Healthy Fats: Add lots of healthy fats into your diet plan by including foods like avocados, olive oil, nuts and seeds, fatty fish (such as salmon), coconut milk, or cream in recipes.

5. Stay Hydrated: Drinking plenty of water is good for overall health and helps with digestion and absorption of nutrients. Make sure to drink at least 8-10 glasses of water daily.

6. Exercise Regularly: Along with following a proper diet plan for weight gain, you should also exercise regularly, which includes strength training exercises that help build muscle mass. You can also try hot yoga for weight gain and achieve your goals.

Further, getting enough rest is equally important when trying to gain weight. This is when your body repairs itself after workouts and builds new muscle tissue. Gaining weight takes time and consistency. So, consistently follow these tips with a diet plan to see positive results!

Conclusion

A nutritious weight gain diet plan for females is perfect for those looking to increase their body weight by consuming nutrient-dense foods in their meals. It includes sources of proteins, carbohydrates, healthy fats, fruits, and vegetables, and avoiding processed and sugary foods that may hinder your progress.

Additionally, following tips like eating frequent meals throughout the day, staying hydrated, getting enough rest and sleep, and doing regular exercise can further support your weight gain journey.

For further assistance in your diet plan to gain weight for females, you can always contact our Fitelo experts. So, start your weight gain journey as an opportunity to nourish yourself with wholesome foods and take small steps towards achieving your desired body weight.

Frequently Asked Questions

How Do I Increase My Calorie Intake In A Healthy Way?

Focus on nutrient-dense foods like lean proteins, whole grains, and healthy fats. Also, consume snacks like nuts and yogurt for extra calories.

Are There Specific Foods That Help in Healthy Weight Gain For Females?

Foods like avocados, nuts, nut butter, and whole milk can help females gain weight. These provide the required nutrients and contribute to a calorie surplus for increasing weight.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.