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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Struggling to gain a healthy weight? It's not just about eating more; it's about eating smart, with foods that fuel lean mass and strength.
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Peanut, almond, or cashew butter offers healthy fats, protein, and calories in a small serving. Spread on toast or blend into shakes.
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Rich in calories and potassium, bananas fuel workouts and digestion. Pair with nut butter or add to smoothies for a delicious bulk-up snack.
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Easily digestible and high in carbs, rice pairs well with dals, curries, and veggies to increase meal size and energy intake.
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Paneer, full-cream milk, cheese, and curd are packed with protein, fat, and bone-friendly calcium, a must in any weight gain diet.
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Each egg contains high-quality protein and healthy fats, whether scrambled, boiled, or added to parathas for a high protein meal.
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Loaded with fiber, monounsaturated fats, and vitamins, avocados can be added to salads, toast, or smoothies for clean weight gain.
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Blend milk, oats, banana, nut butter, and whey protein. Sip post-workout or as a mid-day meal to add 300-500 calories easily.
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Root veggies like aloo and shakarkandi offer starchy carbs, fibre, and B vitamins. Ideal for active women and gym-goers.
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Aim for 5–6 balanced meals a day. Focus on calorie-dense snacks like trail mix, dates, chikkis. One can also opt for gainer supplements, to increase the overall calorie intake.
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Weight gain for women isn't about junk or bulk; it's about nourishing your body, building strength, and enhancing vitality from within.
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