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Sample Daily menu to gain weight

Under-weight persons need to consume 2200 to 2400 calories per day to help gain weight

 

Menu Ideas to gain weight

For an underweight adult, one needs to intake 2200 to 2400 calories per day. The calories are increased by adding instant fat free dry milk, nuts, and dried fruits. Use 6 teaspoons of oil for cooking.

 

Grains: 7 to 8 ounce; Vegetables: 3 Cups; Fruits: 2 Cups; Milk: 3 Cups; Meat/Beans: 6 to 6.5 oz

 

Breakfast

100% fruit juice: 1cup
Dalia or Oats: cup
Milk: 1 cup + 2 Tablespoons Instant dry milk stirred in
Coffee or tea

Mid Morning Snack

Moong Crunch: cup
Cold water: 1 Cup

 

Lunch

Meat (Skinless chicken or Fish): 1oz  OR For Vegetarians: Dry roasted Almonds (24)
Cooked Brown Rice: cup
Vegetable: cup Aloo Gobi
Fruit: cup
Raita (Dahi with live culture: cup, Cucumber: Cup, Stir in 1 TBL Instant dry milk)
Cold water: 1 Cup

 

Mid-Afternoon

Almond Butter or Peanut Butter Butter Sandwich with honey or jelly (Whole wheat bread slice: 2, Peanut butter or Almond butter: 2 TBL)
Dried fruits (Raisins): Cup
Cold water: 1Cup

 

Dinner

Meat: 3 oz  OR For Vegetarians: Cup Cholay or Rajma
Gajar Methi (Carrots & Fenugreek leaf): cup
Mustard Greens Saag: cup
Whole wheat Phulka: 2
Raita (Dahi with live culture: cup, Cucumber: Cup, Stir in 1 TBL Instant dry milk)
Cold water: 1Cup

 

Night cap

Milk: 1 cup + 2 TBL Instant dry milk stirred in
Almond Butter or Peanut Butter Butter Sandwich with honey or jelly (Whole wheat bread slice: 2, Peanut butter or Almond butter: 2 TBL)

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