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Designing a Diet Plan for Weight Gain: Macronutrient Ratios and Meal Timing - Genetic Nutrition

Designing a Diet Plan for Weight Gain: Macronutrient Ratios and Meal Timing

, by Genetic Nutrition, 6 min reading time

For some individuals, gaining weight can be similarly as troublesome as losing it. A successful nutrition plan is fundamental whether you want to acquire muscle, recover from an illness, or get more fit. This blog will walk you through the essentials of planning a weight-gain diet plan, with a focus on meal timing and macronutrient proportions.

Understanding Weight Gain

Your ability to gain a healthy weight can be incredibly influenced by the type of your food and the time of your meals.  At the point when you eat a larger number of calories than your body expels, you gain weight. But not every calorie is made equal.  

Eat Frequently

You can ingest the extra calories expected for weight gain by eating as often as possible. By adopting this technique, you can try not to overeat and keep a predictable admission of supplements. Three principal meals and a few snacks should make up your everyday objective of five to six meals. 

Incorporate Calorie-dense Foods

For instance, consider avocado products and their dietary benefits. Select meals that are high in supplements and calories per unit of area. It is, therefore, simpler to consume more calories without feeling unduly full. 

Balance Your Meals

A good overall arrangement of fats, carbs, and proteins ought to be included in every meal. This keeps you feeling full and stimulated, as well as gives your body the nutrition it needs. For example, cereal with fruits, almonds, and yoghurt on the side could make for a well-balanced breakfast.

Stay Hydrated

Drink water rather than calorie-rich fluids like milk, smoothies, or 100 per cent natural fruit juices over the day. In spite of the fact that it's significant to have lots of water, avoid drinking too much water or liquids before any meal. Your hunger might decrease subsequently. 

Read Also: Trouble gaining weight? Try these tips

Sample Meal Plan for Weight Gain

Making a sample weight gain meal plan will make the process of reaching your goals simpler. This is an example of a meal intended to get you started on the path to weight gain. You can maintain a consistent calorie surplus by including well-balanced, nutrient-rich meals and snacks over the day. 


To begin your day with an impact of L-ascorbic acid, match this with a glass of squeezed orange. Enjoy a significant breakfast of one cup of oats with whole milk and one tablespoon of peanut butter for added protein and healthy fats. Top with cut banana for added potassium and normal sweetness. 


Enjoy a barbecued chicken breast for lunch, along with a healthy quinoa salad prepared with cucumber, tomato, and chickpeas and finished off with olive oil. Throw in a full avocado on the side for a rich texture and a decent serving of fats. This dish is balanced, filling, and ideal for helping you in accomplishing your weight gain targets. 


Relish baked salmon for dinner with some brown rice and steamed broccoli. This blend gives the perfect proportion of protein, healthy fats, and indispensable supplements to assist you with gaining weight. Serve this healthy dish with a side plate of mixed greens that has crunchy pecans, blended greens, and a zesty vinaigrette. 

Meal Timing for Optimal Weight Gain

Effective weight gain requires cautious thought of meal times. Eating the right food varieties at the ideal times can increase calorie consumption, help energy levels, and advance muscle building. Here are a few fundamental pointers to assist you with planning your meals and snacks for the most ideal results with weight growth.

Pre-workout Nutrition

Have a balanced lunch one to two hours before working out. This should have protein to support muscles and carbs for energy. For example, a peanut butter and banana sandwich on whole-grain bread can be an extraordinary choice.

Post-workout Nutrition

Try to eat within 30 to an hour of completing your exercise. Smoothies made with protein powder, fruits, and milk after an exercise can be quick and beneficial. Protein will assist muscles with recovering, and carbs will top off glycogen stores during this meal. 

Before Bed

Pick a snack like Greek yoghurt with almonds or a protein shake with milk that contains protein and healthy fats. Eating before bed can give you the nutrition you want for daily muscle repair and assist you with keeping a calorie excess. 

Read Also: Setting Bench Press Goals: What's a Good Weight in Kilograms?


You can upgrade your overall well-being and accomplish your optimal load with responsibility and the appropriate plan. It's important to carefully assess your calorie needs, macronutrient proportions, and meal timing while creating an eating routine schedule for weight gain. You might gain weight healthily and sustainably by eating frequently, focusing on supplement-rich food varieties, and arranging your meals. Remember to monitor your turn of events and change your plan as needed. Get the best nutrition supplements only on Genetic Nutrition, which will assist you in your fitness journey. 


  1. How many calories should I consume to gain weight?

If you consume more calories than you expel, you gain weight. This slow increase limits fat increase and empowers muscle development, permitting you to put on weight at a healthy rate. Tracking down your Total Daily Energy Expenditure (TDEE) and adding an everyday calorie surplus of 250-500 is a good place to begin. 

  1. How often should I eat to gain weight?

To ensure a steady admission of calories and supplements and to help nonstop weight gain, eat three principal meals and a few snacks every day. You can eat more calories without becoming excessively full by spreading out your meals over the day into five or six more modest meals. 

  1. What types of food should I focus on for a healthy weight gain?

Focus on food sources high in calories and supplements.  These food sources give you essential nutrients and make it more simple for you to arrive at your calorie targets. Add complex starches (whole grains, organic fruits, and vegetables), lean proteins (fish, poultry, and tofu), and healthy fats (olive oil, almonds, and seeds).


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