Being underweight and thin can be not only aesthetically unpleasing but also detrimental to one’s health. However, it is important to adopt a scientific and healthy approach to gaining weight through proper diet and exercise. The following article will provide you with a one-month weight gain diet plan for thin people, helping you to improve your health and gain weight safely and quickly.
See also: Top effective one-month weight gain plans for thin people
1 One-Month Weight Gain Diet Plan for Thin People
Here is a suggested diet plan for thin people with six meals a day, including three main meals, two snacks, and a bedtime snack. This plan is designed for one week, and you can alternate it throughout the month as you like!
Day 1
– Breakfast: A bowl of porridge and a glass of whole milk or soy milk. This is a great choice for weight gain as it is easy to digest and rich in energy.
– Mid-morning Snack: Add a piece of lean meat around 9 am.
– Lunch: Rice, stir-fried meat and vegetables.
– Afternoon Snack: Some dried fruit and nuts, such as a handful of trail mix, around 3 pm.
– Dinner: Two bowls of rice, cabbage soup with minced meat, and braised pork knuckles with lotus seeds.
– Bedtime Snack: A glass of whole milk.
Day 2
– Breakfast: A bowl of grilled meat noodles and a glass of whole milk.
– Mid-morning Snack: A glass of milkshake with extra milk at 9 am.
– Lunch: Two bowls of rice, grilled fish, fried eggs, and a ripe banana.
– Afternoon Snack: A bowl of yogurt at 3 pm.
– Dinner: Two bowls of rice, meat stew with vegetables, fried tofu with soy sauce, and boiled eggs.
– Bedtime Snack: A slice of whole wheat bread and a glass of warm milk.
Day 3
– Breakfast: A bowl of rice porridge and a glass of whole milk.
– Mid-morning Snack: A glass of fruit and yogurt smoothie at 9 am.
– Lunch: Two bowls of rice, grilled chicken, mushroom soup, and a plate of boiled vegetables.
– Afternoon Snack: Some dried fruit at 3 pm.
– Dinner: Two bowls of rice, fried eggs, braised pork knuckles, and boiled eggs.
– Bedtime Snack: A cup of hot milk.
Day 4
– Breakfast: Two slices of bread with two fried eggs, a glass of fresh milk, and a banana.
– Mid-morning Snack: A glass of milkshake at 9 am.
– Lunch: Increase the number of rice bowls to three, served with grilled pork, cabbage soup with meatballs, and a slice of ripe papaya.
– Afternoon Snack: Some cold, wet fruit at 3 pm.
– Dinner: Two bowls of rice, grilled beef, mushroom sour soup, and spinach or kale salad.
– Bedtime Snack: A cup of hot milk.
Day 5
– Breakfast: A bowl of beef noodle soup, a glass of whole milk, and a ripe banana.
– Mid-morning Snack: A glass of milkshake at 9 am.
– Lunch: Three bowls of rice, beef stew with broccoli, sweet and sour fried eggs, stir-fried tofu with tomatoes, and a small portion of kimchi.
– Afternoon Snack: A glass of strawberry smoothie at 3 pm.
– Dinner: Two bowls of rice, grilled pork, and boiled eggs.
– Bedtime Snack: A glass of hot milk.
Day 6
– Breakfast: A plate of meat-filled rice rolls and a ripe banana.
– Mid-morning Snack: Some bread dipped in milk at 9 am.
– Lunch: Three bowls of rice with stir-fried pork and vegetables, cabbage soup with minced meat, and two grapefruit segments.
– Afternoon Snack: A glass of sweet soup at 3 pm.
– Dinner: Two bowls of rice, braised duck, tomato soup, and a jar of yogurt.
– Bedtime Snack: A glass of hot milk.
Day 7
– Breakfast: A bowl of beef noodle soup and a glass of fresh milk.
– Mid-morning Snack: A glass of milkshake with extra milk at 9 am.
– Lunch: Three bowls of rice, grilled chicken, papaya soup with meat, and two bananas.
– Afternoon Snack: A glass of nutritional cereal at 3 pm.
– Dinner: Two bowls of rice, braised chicken, sour cucumber soup with fish, and boiled pork knuckles.
– Bedtime Snack: A glass of hot milk.
2 Notes for Thin People Who Want to Gain Weight
It is a fact that losing weight can be difficult, but gaining weight can be an even more challenging journey. To gain weight effectively and quickly, keep the following notes in mind when creating your one-month weight gain diet plan:
According to Vinmec International General Hospital, ensure that your diet includes all five food groups: carbohydrates, proteins, fats, vitamins and minerals, and water. These groups of nutrients maintain the body’s activity, promote better digestion, and support effective weight gain.
– Construct your diet plan with multiple small meals, including three main meals and several snacks. Avoid overeating in one sitting, and instead, eat moderate portions to allow for thorough digestion and absorption. Smaller meals will also create a sense of hunger and increase your appetite.
– Protein is the key to building muscle, and calories will help you gain weight quickly. Therefore, include protein-rich foods from both animal and plant sources in your diet.
– Pay attention to your fiber intake from vegetables, fruits, and whole grains to support digestion and muscle function.
– Be mindful of your water intake while gaining weight, and avoid drinking water before or between meals to maintain your appetite and stimulate your hunger.
– Calorie-dense foods that are beneficial for effective weight gain include avocados, nuts, seeds, healthy oils, whole grains, bread, oatmeal, yogurt, cheese, and bananas.
– For weight gain, opt for whole milk, cream, and dairy products like butter and ghee. The high-fat content in these foods will actively contribute to weight gain.
– Limit your intake of unhealthy fats found in deep-fried foods and fast food, as they can hinder digestion and metabolism, reducing the effectiveness of your weight gain efforts.
– Stay away from harmful stimulants like alcohol, energy drinks, and cigarettes.
See also:
We hope you found this article helpful. Keep these diet suggestions in mind to create a balanced and effective weight gain plan! Don’t forget to combine it with regular exercise for the best results!
Source: Vinmec International General Hospital
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