Many students experience weight loss or become underweight due to academic stress and limited budgets for food. Creating an affordable and nutritious diet plan can be challenging. This article provides a cost-effective and optimized diet plan to help students gain weight.
An effective weight gain diet involves consuming more calories than you burn daily. An ideal diet should include four essential types of nutrients: proteins, carbohydrates, fats, and vitamins.
1 Weight Gain Diet Plan for Male Students
It’s important to have a daily intake of protein- and vitamin-rich foods. Here is a suggested weight gain diet plan for male students with a daily budget of VND 70,000–90,000:
Weight Gain Diet Plan for Male Students
Breakfast: 1 French bread with fried egg + 1 slice of pork ham = VND 15,000
Lunch: 2 bowls of white rice + 1 bowl of minced pork and Chinese cabbage soup + 1 dish of stir-fried morning glory + side dishes of choice = VND 30,000
Snack: Boiled sweet potatoes/cassava = VND 10,000
Dinner: 2 bowls of white rice + 1 bowl of fish soup + 1 dish of fried eggs + fruits of choice = VND 20,000
Before-bed meal: 1 box of yogurt = VND 9,000
Related: Top 27 types of milk for underweight people
2 Weight Gain Diet Plan for Female Students
The suggested daily budget for female students is VND 50,000–90,000. The diet plan should include the same four essential nutrients as the male students’ plan. Here is a sample diet plan for female students:
Breakfast: 1 baguette with pork + = VND 20,000
Lunch: 1 bowl of white rice + 2 boiled eggs + 1 bowl of boiled spinach + 1 banana = VND 20,000
Snack: Boiled corn/sweet potatoes = VND 10,000
Dinner: 1 bowl of white rice + 1 bowl of water spinach soup + 1 dish of stir-fried tofu + 1 dish of boiled morning glory + fruits of choice = VND 30,000
Before-bed meal: 1 box of yogurt = VND 9,000
3 Notes on Implementing the Weight Gain Diet Plans for Students
According to medical advice from Dr. Nguyen Thuong Hanh of Bac Ninh General Hospital, consulted via hellobacsi, nutrition is just one factor contributing to weight gain. Students should also follow these guidelines for optimal and effective weight gain:
Eat on time, don’t skip meals, eat slowly, and chew thoroughly. Skipping meals or eating irregularly can lead to weight loss and digestive issues. Additionally, ensure you drink 2–3 liters of water daily to support better metabolism.
Exercise regularly to improve metabolism, blood circulation, and muscle development. This will help you gain weight healthily without excessive fat accumulation. Gym and yoga are great options to gain weight effectively while maintaining a balanced and attractive physique.
Maintain a healthy sleep schedule, aiming for 8 hours of sleep per night. Sleep plays a crucial role in the body’s recovery and development. Adequate sleep not only supports weight gain but also enhances overall well-being and mental focus for studying and working.
Avoid fast food like french fries and banana chips, as they contain harmful fats. Spicy foods can irritate the stomach, and carbonated drinks and coffee should be limited as they may negatively impact your health and weight gain goals.
Related:
The above suggestions provide a helpful guide for students to improve their daily meals and physical appearance, setting a solid foundation for their future.
Source: hellobacsi
Gaining Weight: Tips for Skinny Individuals Who Want to Run
Are you struggling to put on weight? Look no further than running! In this article, we’ll explore how this effective exercise can promote healthy weight gain while providing other health benefits, like improved heart health and wellbeing.
“The Ultimate Weight Gain Meal Plan: Gain Healthy Weight in Just 1 Month”
Gaining weight for skinny individuals is no longer a challenge with this extremely effective and safe meal plan. Our expert-approved menu will help you achieve your goals in just one month.
