Diet for weight gain

Name - Naveen Adhikari
Age - 23 years old
Height - 5.10/177cm
Weight - 63kg
Lifestyle - sedentary
Income - - - - - - - - - - 
Physical activity - No physical activity                                           (student)
Underweight - yes

Any other health issue : No
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Note:-  Hello Naveen,
Your Height is 5ft 10inch/177cm and your weight is 63 kg. According to your height your weight is not enough, your weight should be 77kg. You should gain 14 kg weight.
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If you want to gain weight you should 
Take good protein diet for balanced amount of muscle mass.
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          YOUR HEALTHY DIET PLAN

                     BREAKFAST :-                                 
Your breakfast should be heavy and healthy. 
1. Khajoor 4+ milk (250ml)+ 5 Almonds

2.Banana 1 +milk (250ml)+10 raisins

3.full cream milk (200ml+jaggery + spinach paratha(medium size)

4.oats 50g +full cream milk(250 ml) (you can mix banana,
pomegranate, grapes, Apples etc in your oats).

5. Daliya 50g + (2 teaspoon sugar) full cream milk (250ml)+2 bananas.

6. Poha 1 bowl +orange juice/carrot juice 250 ml

7. Full cream milk (250ml)+ 2 egg +1tsp flex seeds

8. Tea 1 cup with 1 teaspoon sugar, plain paratha midum



             Post breakfast 1(11:00) :-

11bj
1. Poha+1 Apple

2. 250ml Fresh fruit juice

3. 1 Toast with peanut butter.

4. Omelet 1

5. 2 bolied egg

6. Sprouts + chea seeds/flaxseed /sunflower seed.

7. Idli 2

8. Dosa 1

  12:00

1. Dry fruits only 5

2. Roasted seeds (you can roast flex seeds, sunflower seeds, chea seeds) take one tsp  daily.

                       LUNCH 1:00.                                  

Your lunch should be lighter than your breakfast. 

1.Dal +ghee+  whole grain chapati + salad. 

2. Roasted chicken + butter+raita + salad. 

3.Dal +ghee+ 1 chapati + rice +salad. 

4. Pulao + raita +salad. 

5. Roasted fish + chapati. (Avoid milk when                                                 you eat fish) 

6. Rajma + chawal + salad + raita. 

7. Fresh salad +chapati 4 medium (100g )
    Curd (1 bowl 125 g), green vegetables        250g 2 bowls).



                    After lunch 4:00.                            

1. Tea a small cup

2.coffee a small cup

3. Bhelpuri 

4. Roasted tomato

5. Masala chane

                                6:00.                                        

1. Sprout 

2. Toast with butter 

3. sandwich 

4. Shake- banana shake, strawberry shake,
                 Khjoor shake, Mango shake. 


                             Dinner.                                      

1.same as lunch.

                                 Bedtime                                

⏺️Milk 200 ml.



                                Healthy tips.                         

Drink more water 

Avoid bad fat

Exercise regular 

Remove your strees

Take healthy food

Avoid junk food