Effective Vegetarian diet for weight gain:

In this article, we will tell you how you can gain weight with a good high-calorie meal and nutritious food. We will also give you a list of some high-calorie and protein meals and when you should make those commitments in a whole day all while staying within your budget for an effective vegetarian diet for weight gain.

Introduction:

If your weight is not increasing and you are thinking about which diet you should take, then in this article we will give you a full-day diet plan for weight gain which will also be within your budget and will have high-calorie and high-protein meals that will be healthy and vegetarian and will tell you what mistakes you should not make and how you can digest that diet so that it gives you energy.

Important terms for gaining weight :

Consume a high amount of calories during weight gain diet :

To increase weight it is necessary to eat food with high calories because initially, the body uses the calories for energy as per its immediate need and stores the remaining excess fuel as fat. Excessive calorie foods are dark chocolate, potatoes, dry fruits, milk, curd, lassi, whole grains, avocado, peanut butter, nuts butter with brown bread, etc. These are having enough nutrition which give energy to the body and help in gaining weight

Consume high protein or high nutrition foods:

Eat foods with a high amount of protein available because it increases your energy and agility and helps you grow your muscles and weight quickly. High-protein meals include Milk, Curd, Eggs (Non-Veg), Paneer, soy chunks (a Cheap source of protein), Lassi, and many others.

Veg diet plan for weight gain:

Morning meal no. 1 : ( weight gain diet )

Weight gaining shake: This weight gain shake provides enough calories which will help you in gaining weight. Take a shaker:

. Add 150-200 ml milk.

. Add 100 ml water to reduce the thickness of the shake.

. Add 1 cup of oats

. Add dry fruits

. Add nut seeds

. Add 1 Banana

. Add 1 spoon of Peanut Butter

Make a shake of all these and drink it. It gives you 700-800 calories.

Instead of this meal eat porridge add 1 spoon of Peanut butter or some dry fruits to the porridge. It will give you the same benefits.

Meal no 2 :

In this meal, eat boiled potatoes with curd which provides fiber, vitamins, minerals, and protein. If you do not like these options, then you can eat ( Sakar-Gandhi ) instead of this, it will also provide same benefits.

Meal no 3 :

3 Roti + 200 gram paneer.
3 Roti + 200 gram tofu (optional)
3 Roti + 50 gram soya chunks ( optional)
3 Roti + Chicken ( Non-veg)

Meal no 4 : ( Pre-workout meal)

A pre-workout meal should be light so that there is no bloating while exercising. So in this we will apply peanut butter on the bread and add a slice of banana in the middle. This meal will be healthy and tasty as well which will provide us with a good amount of protein.

Meal no 5 : (Post-workout meal)

Whey protein + 1 fruit

Eggs (Non-veg)

Meal no 6:

For this meal, you have to eat only home-cooked food like vegetable rice and green vegetables. If you are non-vegetarian then you can also take eggs along with vegetable rice. This meal will give you complete nutrition and will be your healthy choice for you.

Last meal:

Your last meal is before going to bed to sleep take 1 glass of milk with half a spoon of turmeric plus dry fruits. This meal provides a high level of energy in your muscles and helps in bulking.

Absorption and digestion of diet tips:

Early in the morning drink 1 glass warm water:

Drink 1 glass of warm water as soon as you wake up in the morning which detoxes your body, cleans all the dirt inside and helps in digesting food.

Proper strength-building workout:

Do a proper strength workout by going to the gym. The calories that you have eaten have to be burned so that they can be digested by the body and it can provide energy and you can gain weight.

Common Mistakes People Make While Gaining Weight:

1. Skipping Key micro-nutrients:

Along with macro nutrients, micro nutrients should also be taken because it is also beneficial for the immune system and recovering muscles.

2. Consuming low protein meal:

If you eat low protein meals, then it will not be so effective for weight gain and your muscles will not be able to grow, due to which weight will not increase.

3. Consuming low calorie meal:

Low calorie meals are not that useful for increasing weight, so focus more on high calorie meals so that weight can increase.

Conclusion :

A vegetarian diet will help you gain weight. If you give high priority to that meals who have high protein, calories, and fiber amounts. Anyone can increase their weight by following the right diet consistently.