7-Day Weight Gain Plan – Healthy & Fast Results!

Tired of being called "too skinny"? 🤦‍♀️ Want to gain weight but don’t know where to start? No worries! This 7-day weight gain plan will help you add healthy mass with the right foods, workouts, and lifestyle changes. Follow this plan, and you’ll start seeing results FAST! 💪✨

📅 Day 1 – Start with a High-Calorie Diet

Your goal is to eat more calories than your body burns. Aim for 300-500 extra calories daily.

✔ Breakfast: 2 boiled eggs, 1 banana, and a glass of full-cream milk. 🍳🍌🥛
✔ Lunch: Chicken with rice and ghee + a bowl of yogurt. 🍗🍚
✔ Snacks: Nuts (almonds, cashews) & a peanut butter sandwich. 🥜🍞
✔ Dinner: Beef or lentils with roti and salad. 🥩🍛

📅 Day 2 – Add Banana Shakes & Healthy Fats

Bananas provide instant energy, and adding them to shakes makes them a perfect weight-gain drink!

✔ Morning: Banana shake (milk + banana + peanut butter + honey). 🥤
✔ Midday: Cook food in desi ghee or olive oil for extra calories.
✔ Evening: Eat a handful of walnuts & dates for healthy fats.

📅 Day 3 – Increase Protein for Muscle Growth

Protein is key for healthy weight gain. If you don’t eat enough protein, you’ll gain fat instead of muscle.

✔ Eat 1 extra egg in breakfast.
✔ Add paneer, chicken, or lentils to lunch.
✔ Have a protein-rich snack (Greek yogurt, boiled eggs, or nuts).

📅 Day 4 – Strength Training & Workout

To gain healthy weight, start strength training (weight lifting, push-ups, squats).

✔ Gym Workout: Start with light weights and increase gradually.
✔ Home Workout: Push-ups, squats, lunges, and resistance band exercises.
✔ Post-workout snack: Banana with peanut butter. 🍌🥜

📅 Day 5 – Stay Hydrated & Improve Digestion

Water improves digestion and helps your body absorb nutrients better.

✔ Drink 8-10 glasses of water daily.
✔ Add lemon or mint to your water for digestion.
✔ Have yogurt or buttermilk after lunch to avoid bloating.

📅 Day 6 – Add More Carbs & Fats

Carbs & healthy fats fuel muscle growth and help gain weight fast.

✔ Eat whole wheat bread, oats, potatoes, and rice.
✔ Snack on avocados, cheese, and peanut butter.
✔ Cook food in healthy oils (desi ghee, olive oil, or coconut oil).

📅 Day 7 – Get Enough Sleep & Track Progress

Without 7-9 hours of sleep, all your efforts go to waste! Sleep helps your body recover & grow.

✔ Go to bed early & avoid screens before sleep.
✔ Track your weight & meal intake to stay consistent.
✔ Keep following this plan for at least a month for visible results!

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🚀 Share this with friends & family who need a simple & effective weight gain plan! 💪🍌🥛

💬 Tell me in the comments—are you starting this plan? #LifeBitsByMe