Are you a beginner looking to gain weight and improve your overall health? In this comprehensive guide, we’ll walk you through a day’s diet plan specially tailored for beginners aiming to increase muscle mass and gain weight. This diet plan focuses on natural, homemade foods without relying heavily on supplements, except for an optional inclusion of whey protein. Follow these dietary guidelines, stay committed, and observe the remarkable changes in your body after 90 days.
- Morning Routine: Kickstart your day with a refreshing boost:
- 1 glass of lukewarm water with half a lemon’s juice and half a spoon of liquorice powder to strengthen digestion, respiratory system, and immunity.
- Breakfast: A wholesome meal rich in carbohydrates and protein:
- 5 dates, 2 walnuts, 1 banana, and 150 ml of milk for antioxidants, bone strength, and Omega 3 intake.
- Boiled eggs (with yolk), 50 grams of oats, along with 30 grams each of raw black gram and soybean, seasoned with salt, pepper, and lemon.
- Mid-Morning Snack: Fuel your body with healthy options:
- 150 grams boiled potato, handfuls of roasted grams and raw peanuts for a nutritious snack.
- Lunch: A fulfilling meal for energy:
- 150 grams of chicken (or paneer for non-meat eaters) cooked in 1 spoon of oil with onion tomato gravy.
- 250 grams of white rice, a bowl of cooked green vegetables, beetroot, and a glass of lassi for improved digestion.
- Pre-Workout Meal: Prepare your body for exercise:
- 2 chapatis with peanut butter spread, topped with a banana for extra energy before workout sessions.
- Post-Workout Meal: Recover and replenish your body:
- 250 grams of white rice mixed with a scoop of whey protein (or 5 egg whites and a banana) for a delicious and recovery-enhancing meal.
- Dinner: A balanced end-of-day meal:
- Choose between 50 grams boiled oats or four chapatis with 150 grams of chicken (or paneer) and a bowl of vegetable curry.
- Before-Bed Drink: Boost your weight gain while you sleep:
- Consume a glass of milk boiled with raw turmeric, crushed almonds, raisins, and a teaspoon of Ashwagandha powder for added health benefits.
Conclusion: Follow this meticulously planned diet for beginners aiming to gain weight and muscle mass, sans unhealthy options like fast food and sweets. Subscribe to our channel for more insightful videos like this, promoting a healthy lifestyle through homemade, natural food choices.