Q. Can you give me a custom meal plan for weight gain?

Answered by
Dr. Shakti Mishra
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Aug 26, 2017

Hello doctor,

I am a 23 year old male, slightly underweight for my height. I believe I eat enough to satiate my appetite but, I still do not gain weight. The quality of my food is good too but, I am just worried about the distribution of nutrients, that is if I am taking a balanced diet or not. I am taking anti-hypertensives.



Welcome to icliniq.com.

  • As you are into hypertensive medication, you are bound to face some weight issues.
  • Take four small meals per day.
  • Never starve yourself.
  • Try to include a lot of milk and dairy products in your diet.
  • Breakfast should be heavy with sandwiches or milk and oats or fruits like banana and apple.
  • Have a heavy lunch but, avoid taking too much salt.
  • In the evening, you can take soups or juices.
  • At dinner, include lots of protein-rich foods like cereals and pulses.
  • Have your dinner at least two hours before bedtime.

For more information consult a nutritionist online --> https://icliniq.com./ask-a-doctor-online/nutritionist

Thank you doctor,

Can I get a customized diet plan for myself? That is what I am looking for.



Welcome back to icliniq.com.

  • According to your age, height, and weight, this would be a suitable diet plan:
  1. For breakfast you can have two slices of bread with half a liter of milk or two slices of bread with 10 g of butter or 30 g of Poha that includes chiwda 5 g, vegetable 20 g, and oil or butter or two boiled eggs with a glass of milk or a glass of fresh fruit juice.
  2. For lunch, you can have one full bowl of rice with a tablespoon of ghee added to it, along with a full bowl of vegetable stir fry that includes drumsticks and potato or rice with 20 g of paneer curry. Also take a salad that includes carrot, tomato, and cucumber. If you are a non-vegetarian, you can have three pieces of fish or half a plate of chicken or half a plate of mutton (bone pieces and breast pieces). 
  3. For the evening snack, have a full bowl of soup preferably tomato or chicken or mixed vegetable, along with three to four almonds and walnuts or two slices of bread with one boiled egg and four to five peanuts.
  4. For dinner have a complete bowl of cereals and pulses (dal) of all variety, along with two to three roti or three to four puri. Have a full glass of warm milk before you go to bed.
  5. Drink at least two to three liters of water per day.
  6. A simple way to put on weight is to add 50 g to what you currently take.
  7. Include good carbohydrates like mango, sweet potato, and salmon fish in your diet.
  8. Avoid fast foods but, you can have fried food that is prepared at home thrice a week.

All the best.

For more information consult a nutritionist online --> https://icliniq.com./ask-a-doctor-online/nutritionist

Was this answer helpful?


Related Questions:
I want to lose my belly fat. Please give me a solution.

Maintain disciplined lifestyle, rest and also daily few free hand exercises has to be practiced ... You can take green tea and lemon in the morning with rigorous exercises ...   Read full

I need a diet chart that includes high-fiber foods. Please help.

Hello doctor,I am suffering from fissure, PCOD, and I need to include high-fiber in my diet ... I need a diet chart for seven days a week which includes high-fiber food ...   Read full

Kindly suggest a diet chart for a kidney transplanted patient?

Please explain me the diet chart ... I am initially guiding you, but I always advise you to take a personalized diet plan ...   Read full

Also Read Answers From:

Comprehensive Medical Second Opinion.Submit your Case

Related Questions & Answers

Does Orlistat help in losing weight?

Query: Hi doctor, I am an unmarried 23 year old female. My height and weight are 5'6" and 105 kg respectively. Till now I do not have any medical issue. From childhood, I am a bit fat. So I would like to know, is there any tablet which can help me lose weight along with diet? I heard that Xenical (Orlista...  Read Full »

How to gain weight?

Query: Hi doctor, I am very thin. I want to gain more mass and weight. For that I am consuming multivitamin tablets and protein powder, but no use. I have a doubt that whatever I am taking is not 100% digesting to supply that energy to my body? What do I do?  Read Full »

How to gain weight as I am underweight and more vulnerable to climate change?

Query: Hello doctor, I am 32 years old. I am underweight and my BMI is low (below 18). I do not have any other medical issues. But, I used to get vulnerable cold and cough to climate change.  Read Full »

Also Read

Sinusitis - Causes, Symptoms and Treatment
Sinusitis is the infection of the air cavities within the nasal passages. Normally, the healthy sinuses are filled with ...  Read more»
Asthma and Its Rising Incidence
This article explains about asthma and its causes. It also focuses on the benefits of starting early treatment to lead a...  Read more»
Parkinson's Disease: Historical Aspects and Current Treatment Approaches
This article discusses the historical aspects of Parkinsonism and, the evidence based approaches currently available for...  Read more»

Ask your health query to a doctor online?

Ask a Nutritionist Now

* guaranteed answer within 4 hours.

Disclaimer: All health Q&As published on this website are not intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek the advice from your physician or other qualified health-care providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website.