सुबह:-
कुछ बादाम (5-6), अंजीर (5-6) और किशमिश (1/5th Of a Cup) रात भर पानी में भिगोएँ । इसे अगले दिन सुबह में खाएं। इसे दो भागों में विभाजित करें और दो बार रोजाना खाएं। एक सुबह में, एक शाम के समय में।
नाश्ता:-
एक गिलास दूध के साथ केला का मिल्कशेक या साधारण केला। एक कटोरा सब्जी वाला दलिया या जई। गेहूं की चोकर के दो टुकड़े या बहु अनाज की रोटी।
यदि आप मांसाहारी हैं तो आप एक उबला हुआ अंडा या दो चिकन स्तन के साथ 30 ग्राम पनीर खा सकते हैं। एक गिलास गर्म दूध का जरूरी है।
मध्य सुबह:-
एक गिलास लस्सी / छाछ / नारियल के पानी के साथ एक फल।
दोपहर का भोजन:-
दो चपाती या दो कटोरे चावल के साथ एक कटोरी सब्जी, एक कटोरी दाल और एक कप दही।
शाम:-
एक गिलास केले के शेक के साथ भुने हुए चनो की एक कटोरी या उपमा की एक कटोरी। आप आम का शेक भी ले सकते हैं। आप एक ग्रील्ड सैंडविच खा सकते हैं। आप एक कटोरी सब्जी या चिकन सूप भी ले सकते हैं।
रात का खाना:-
दो - तीन चपाती, एक कटोरी सब्जी के साथ, एक कटोरी दाल या चिकन / अंडा / मछली (यदि आप मांसाहारी हैं)। एक कप दही भी लें।
सोते समय:-
एक गिलास दूध में, एक चुटकी हल्दी और शहद भी डालें। रातभर भिगोए हुए बादाम, अंजीर और किशमिश को लें।
वजन बढ़ाने के लिए फल अच्छे हैं:-
केले, आम, एवोकैडो, अंगूर, खजूर, खुबानी, अनानस, जैतून और बेरी (रास्पबेरी और ब्लूबेरी)। आप अपने दही में बेरी डाल सकते हैं।
वजन में वृद्धि के लिए सब्जियां अच्छी हैं:-
आलू, मशरूम, पालक, टमाटर, शिमला मिर्च, प्याज, सलाद पत्ता, गाजर, फलियां और अन्य हरी पत्तेदार सब्जियां।
वजन में वृद्धि के लिए अन्य खाद्य उत्पाद अच्छे हैं:-
अलसी के बीज, कद्दू के बीज, मूंगफली, सूखे फल और सोया उत्पाद।
दूध के उत्पाद:-
पनीर, दही, कॉटेज पनीर।
मांसाहारी:-
मछली - एक सप्ताह में मछली दो बार खाएं। आप मछली जैसे मैकेरल, झील ट्राउट, हेरिंग, सार्डिन और सैल्मन ले सकते हैं। अंडे और चिकन।
क्या नहीं खाना है:-
हालांकि अस्वास्थ्यकर खाना जैसे कि पिज्जा, बर्गर, सोडा, चिप्स और कैंडी, ये सभी कैलोरी में उच्च हैं। लेकिन वजन बढ़ाने के लिए उन्हें खाना आम तौर पर कोई अच्छा विकल्प नहीं होता। क्योंकि वे चीनी और वसा में उच्च होते हैं और कम लाभकारी पोषक तत्वों के साथ पैक होते हैं। तो बेहतर है, इनसे बचें।
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