Q. How to improve weight and muscle mass through diet?

Answered by
Dr. Sugandh Garg
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Sep 05, 2022

Hi doctor,

I am 25 years old with a weight of 60 kg and 173 cm in height. I need to improve my weight, and I want more muscle mass. Kindly suggest some protein powders and a complete food list to improve my weight.

Thank you.



Welcome to

I understand your concern.

You may take Nutrigain powder (a nutritional drink), but I would like to suggest a few diet modifications in the first place.

Firstly get yourself investigated to rule out any medical or surgical conditions. So, get a complete hemogram, check your blood sugar levels, take a thyroid function test, etc. Also, I suggest you to take a balanced, nutritional, and healthy diet.

1. Follow a diet rich in carbohydrates to gain weight. It would help if you also remembered to balance the quantity as an excess of anything is wrong. Carbohydrate-rich diet includes potato, sweet potato, rice, palm fruit, egg, whole grains, and apple. It also includes watermelon, citrus fruits, dry fruits, homogenized milk full cream, corn, cakes and cookies, jam, honey, etc.

2. Include a lot of green vegetables, fresh fruits, juices, soups, and salads in your diet.

3. Exercise regularly or go for walks. You can also practice yoga as health permits and start gradually.

4. For breakfast, take four boiled or scrambled eggs or omelets. The white part of the egg mainly contains albumin, which is a protein, and the yellow yolk is calorie rich which will help you gain weight. Next, take a glass of milk, a total of at least one liter of whole cream milk, split as per your convenience with two to three scoops of protein powder (if you want to add muscle mass as well).

5. During midday, have a bowl of chicken soup or vegetable soup with a spoonful of cream.

6. For lunch, eat a big bowl of either black gram, green gram, other pulses, cottage cheese, fresh paneer, soybean, fish, chicken, or mutton. Also, include three to four chappatis (which may increase your appetite) made from multi-grain or whole grain flour. Also, take a bowl of curd or a glass of buttermilk.

7. In the evenings, drink a glass of juice and eat snacks made of besan or gram flour which is also rich in protein.

8. Take a bowl of chicken, mutton, or vegetable soup a few minutes before dinner.

9. For dinner, eat more vegetables, as mentioned earlier, and take two to three chapatis made with multi-grain flour and a bowl of curd.

10. You may try different recipes with high protein vegetables like soybeans, pulses, and besan.

11. Take soya milk which will give you extra proteins.

12. Take fish that is rich in omega-3 fatty acids.

13. Kindly be cautious not to overdo the proteins, as they break down during digestion and appropriate levels of uric acid should be maintained in the body.

14. Also, while making fresh paneer, the leftover water is protein-rich and can be used in various ways.

15. Various recipes can be made from hung curd and are protein-rich.

The foods mentioned earlier, like a carbohydrate-rich diet, may also be included in the chart as per your taste, liking, or convenience.

Kindly follow up for more details.

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