7-Days Diet Plan for Women to Gain Weight

on January 2025

Have you tried different weight-gain strategies but still haven’t seen the results you want? You’re not alone. Many women believe gaining weight is easier than losing it, but this isn’t always true. For some women, gaining weight can be just as challenging as losing it. The key to a successful weight gain journey is understanding the importance of calories. It’s also important to remember that building muscle, mass, and weight takes time. This blog is dedicated to women looking for a simple yet effective weight gain diet plan.

In this blog, we will list out the top foods that will certainly help the women in gaining weight or muscles along with a week’s diet plan in a way that suits them.

How Many Calories Do Women Need To Gain Weight?

Before attempting to gain weight, women must come to know the fact that the existing weight, age, gender, metabolism, and the degree of exercise affect how many calories are required. The following measures will prove to be helpful in gaining weight:

Calculating Maintenance Calories:
These are the calories that your body will burn when maintaining your weight. Calculate the value by referring to a Total Daily Energy Expenditure, which estimates through a formula according to BMR and activity.

Add a Caloric Surplus:
A surplus of 300–500 calories per day is ideal for gradual weight gain, while a 500–1,000 calorie surplus may result in faster weight gain but could lead to more fat accumulation.
Monitor and Adjust:
Track your progress weekly. If you're not gaining weight after a couple of weeks, increase your calorie intake by 200–300 calories per day.
Focus on Quality Calories:
Opt for nutrient-dense foods like lean proteins, healthy fats, whole grains, and high-calorie snacks like nuts, seeds, and avocados to ensure balanced nutrition while gaining weight.

Top 5 Foods for Women To Gain Weight

The top 5 food items that are easily available for gaining weight in females are as follows:

Paneer (Cottage Cheese):
High in protein and calories, paneer is excellent for muscle building and weight gain. Include it in curries, parathas, or salads.

Full-Fat Milk and Dairy Products:
They are rich in protein and healthy fats. Add milk to smoothies or consume with cereals.
Rice:
A staple in Indian households, rice is a rich source of carbohydrates and calories. Combine it with dal, curry, or ghee for added nutrition.
Bananas:
Bananas are calorie-dense and loaded with essential nutrients. Eat them as snacks or blend them into milkshakes.
Eggs:
Eggs are recognised as versatile and protein rich food that is easily available and affordable. They contain healthy fats and essential nutrients.

7 Days Diet Plan For Gaining Weight In Women

Day 1:

Meal	Menu
Breakfast	2 boiled eggs + 1 slice of whole-grain bread with peanut butter. 1 glass of full cream milk with 1 tsp honey.
Mid-Morning	1 banana + some almonds (10 pieces).
Lunch	1 cup steamed rice + 1 cup dal (lentils) + 1 cup paneer with vegetables. 1 small bowl of curd.
Dinner	2 rotis + 1 cup chicken curry or tofu curry. 1 small bowl of salad.

Day 2:

Breakfast	1 vegetable omelet (2 eggs) + 1 paratha with ghee. 1 glass of orange juice.
Mid-Morning	1 apple + 1 serving of mass gainer.
Lunch	1 cup rice + 1 cup rajma (kidney beans) curry. 1 small bowl of cucumber raita.
Dinner	2 rotis + 1 cup fish curry or mixed vegetable curry. 1 small bowl of curd.

Day 3:

Breakfast	1 bowl of oats cooked in milk 1 boiled egg.
Mid-Morning	1 glass of mass gainer with milk/cold water
Lunch	1 cup biryani with chicken or vegetables. 1 bowl of green salad.
Dinner	2 rotis + 1 cup palak paneer 1 small bowl of dal.

Day 4:

Breakfast	2 idlis with coconut chutney and sambhar. 1 glass of fresh fruit juice.
Mid-Morning	1 serving of mass gainer + Some roasted peanuts.
Lunch	1 cup brown rice + 1 cup chana masala + 1 bowl of curd.
Dinner	2 rotis + 1 cup egg curry 1 small bowl of salad.

Day 5:

Breakfast	1 bowl of poha with peanuts and vegetables. 1 glass of buttermilk.
Mid-Morning	1 serving of mass gainer + banana
Lunch	1 cup rice + 1 cup dal tadka + 1 bowl of vegetables. 1 small bowl of curd.
Dinner	2 rotis + 1 cup chicken curry or mixed vegetable curry. 1 bowl of salad.

Day 6:

Breakfast	1 vegetable sandwich with cheese. 1 boiled egg.
Mid-Morning	1 serving of mass gainer.
Lunch	1 cup pulao (vegetable/chicken). 1 bowl curd.
Dinner	2 parathas with paneer/potato stuffing. 1 small bowl of dal.

Day 7:

Breakfast	1 bowl of upma with vegetables. 1 glass of fresh fruit juice.
Mid-Morning	1 serving mass gainer + 10 almonds.
Lunch	1 cup rice + 1 cup rajma curry. 1 bowl salad.
Dinner	2 rotis + 1 cup fish curry or paneer curry. 1 small bowl of cucumber raita.

Conclusion:

Healthy and sustainable weight gain needs a well-planned diet that is followed in a consistent and patient manner. A structured diet chart for the women covering 7 days can lead towards weight gain when calorie rich, nutrient-rich foods with required vitamins and essential minerals that can be obtained by the intake of mass gainer are incorporated in the diet. Moreover, women must consume healthy fats and lean proteins along with complex carbohydrates over too much junk food and empty calories.