FITNESS MANIA

                                   HOW TO GAIN 10 KG IN 15 DAYS

 Struggling to gain weight in a healthy way? We give you one month challenge to gain healthy weight with this meal plan. Farah Vora, Dietician and Fitness Instructor with F2 Fitness, Mumbai shares a 30 day meal plan and tips on how to gain weight.

Tips:

1. Eat more than your usual calorie intake as this is the simplest way to gain extra kilos.
2. Eat a lot of protein rich food, dairy products, starchy food, eg. beans, pulses, eggs, fish, and meat and also potato, almonds, low-fat cheese and yoghurt.
3. Never skip meals.
4. Avoid fats like red meat, margarine etc as they are bad for the health of your heart.

Morning: 

Breakfast : 
2-3 eggs + 2 toast + 1 bowl of full milk with cereal 
OR a bowl oats/poridge 
OR stuffed parathas/upma/poha

Mid morning / snack: 
1 fruit + yoghurt can add granalo + nuts
OR fruit juice 
OR smoothie

Lunch: 

2-3 rotis + veggie + 1 bowl pulses (dal) + 1 serving of non-veg (chicken/ fish or egg) if don’t have non-veg add a bowl of yoghurt or paneer + 1 bowl of rice 
Or grilled chicken / paneer sandwich + salad with dressing can add potatoes
OR veg / non-veg Pasta with either olive oil / dressing / red or white sauce

Evening snack: 

Vegetable / non veg sandwich can add cheese / mayo 
OR Milkshake

Night dinner: 

Same as lunch 
Can avoid Rice
Or 
2 toast with Roast / grilled / tandoori Chicken 
Or
Baked fish with potatoes
OR
Veg sandwich / grilled veg burger (paneer/ potato)
A glass of milk before going to sleeping