Weight gain menu in 7 days
Weight gain menu in a week helps you improve your weight efficiency due to nutritious and reasonable meal plans.
Nutrition plays an important role in weight gaining process, you should eat 5 – 6 small meals in a day instead of 3 main meals. You must ensure to supply enough nutrition and calories – rich foods.
Notes before building meal plans:
- 3 main meals: need enough protein, starch, fat, vitamins and minerals because this is a good time for you to enhance nutrition.
- Breakfast: is every important meal in a day. It helps you have the energy and good spirits to work. You can eat eggs, milk, bread; vermicelli or noodles cereal with milk…
- Lunch: You should eat rice with at least 1 bowl of soup and 2 dishes. Lunch will compensate you for lost energy.
- Dinner: should eat foods such as cereals, milk, porridge, seaweed, rice ... so you will not get a full stomach, insomnia.
Here are menus in 1 week you can refer to:
1/ Menu 1:
Breakfast: 1 plate of rice noodle roll + 1 mango
Lunch: 3 bowls of rice + fried beef + vegetable soup + 2 segments of a grapefruit.
Dinner: 2 bowls of rice + duck cooked with sauce + tomatoes soup + 1 jar of yogurt.
2/ Menu 2:
Breakfast: bread + cereal + banana
Lunch: 3 bowls of rice + 100g of stewed pork with caramel + vegetable soup + 100g of black grapes.
Dinner: 2 bowls of rice + bitter melon soup + fish cooked with sauce + 1 glass of milk.
3/ Menu 3:
Breakfast: noodles + 1 glass of milk.
Lunch: 3 bowls of rice + 100g of stewed pork with caramel + papaya and pork soup + 2 bananas.
Dinner: bread with chicken curry + custard cake + cereal + banana.
4/ Menu 4:
Breakfast: 1 plate of bibs broken rice + 1 glass of milk.
Lunch: 2 bowls of rice + mushroom and pork soup + 1 plate of fried squid + 1 apple.
Dinner: 2 bowls of rice + 1 bowl of vegetable soup + fried fish + 1 jar of yogurt.
5/ Menu 5:
Breakfast: 1 bowl of crab vermicelli + 1 glass of milk + 1 banana.
Lunch: 3 bowls of rice + vegetable soup + boiled pork + 200g of longan.
Dinner: 2 bowls of rice + boiled vegetable + fried egg + 1 glass of milk.
6/ Menu 6:
Breakfast: bread with egg + 1 glass of milk + 2 bananas.
Lunch: 3 bowls of rice + vegetable soup + fish cooked with sauce + 2 bananas.
Dinner: fried noodles + vegetables + cereal.
7/ Menu 7:
Breakfast: noodles + 1 glass of milk + 1 banana.
Lunch: 3 bowls of rice + sweet and sour shrimp + pork sauteed cauliflower soup + 200g black grapes.
Dinner: 2 bowls of rice + fish soup with vegetables + fried squid + 1 glass of milk.
Basic principles to gain weight that you need to remember is: "To gain weight, your caloric intake per day must be greater than the calories you consume."
Before bedtime, you should eat cake, cookies.
Combine exercise to improve health and gain weight. Exercise will help you get toned bodies.
Avoid jogging, cycling ... because it will make you lose energy a lot make you lose weight.
*** Good luck ***