diet plan to gain weight
High-energy diet for the underweight. Here is an example of a diet that will provide you with sufficient energy to assist with weight gain: Foods that should be included every day: Full-cream milk: 750 - 1000 ml (3 to 4 cups) Meat, fish, eggs and other protein foods: 3-5 servings (90 to 150 g)
Carbs are needed to gain weight but include healthier options like banana, potato, mango, whole grains, rice, etc. instead of sugar-rich foods, chocolates, and other junk foods. In order to increase your muscle mass, it is essential to do weight training 4-5 times a week for an hour.
1. Lean Red Meat. If you are trying to gain weight, enjoy some lean red meat. Steak contains a ton of protein and iron. But food experts warn that not all steak cuts are made equal. You want the fatty cuts where the meat is marbled.