Many may find it difficult to develop a diet to gain weight in a week of 3 kilos, so we have developed a healthy diet schedule to gain weight quickly, suitable for both men and women.
You can start treating thinness within a week by using a daily diet program to gain weight that will provide you with 4000 calories every day. The diet works to increase muscle mass and weight in a healthy way.
Diet schedule to gain weight in a week 3 kg
A diet to gain weight that takes into account gender, weight, body mass index, and effort during the day will be the perfect solution as we mentioned in the topic of ways to gain weight very quickly.
Some find it difficult to change eating habits and build their own diet at first, so we have developed a diet for weight gain that takes into account health standards and provides ideas on how to establish a healthy diet schedule to gain weight that is right for you.
Weight gain diet: Day 1
Breakfast
: 1.5 cups of oats.
1 cup of milk.
½ cup of dried cranberries or raisins.
1 tablespoon of natural flax oil.
Nutrients and calories:
750 calories.
35 grams of protein.
90 grams of carbohydrates.
18 grams of fat.
Mid-morning snack
1 cup whole milk.
fruit fruit.
1 tablespoon of peanut butter.
1 tablespoon of mozzarella cheese.
Nutrients and calories:
500 calories.
30 grams of protein.
30 grams of carbohydrates.
18 grams of fat.
Lunch
: Egg salad with two whole-grain breads.
Banana fruit.
Nutritional value and calories:
600 calories.
74 grams of protein.
16 grams of carbohydrates.
30 grams of fat.
Afternoon meal
1 cup of low-fat yogurt.
The amount of 1 cup of fat-free cheese.
1 cup berries (preferably blueberries)
2 tablespoons of wheat germ.
1 tablespoon of honey.
Nutritional value and calories:
600 calories.
38 grams of protein.
80 grams of carbohydrates.
2.5 grams of fat.
Dinner
: 150 grams of salmon.
1 large sweet potato.
1 cup of green beans.
1 cup of low-fat milk.
Nutritional value and calories:
700 calories.
45 grams of protein.
70 grams of carbohydrates.
20 grams of fat. Peanut Butter Shake
Snack (Sliced banana with milk and peanut butter). Nutritional value and calories: 600 calories. 30 grams of protein. 35 grams of carbohydrates. 16 grams of fat.
Weight gain diet: Day 2
Breakfast 4 waffles (made with whole grains). 2 tablespoons of maple syrup. The amount of 1 cup of low-fat cheese. 1 cup of strawberries Nutritional value and calories: 625 calories. 40 grams of protein. 90 grams of carbohydrates. 6 grams of fat.
Mid-morning snack
2 whole-grain bread.
2 tablespoons of peanuts.
Banana fruit.
2 tablespoons of natural honey.
2 cups of low-fat milk.
Nutritional value and calories:
600 calories.
25 grams of protein.
85 grams of carbohydrates.
18 grams of fat.
Lunch
: 1 plate of pasta with vegetables.
1 cup of low-fat milk.
Nutritional value and calories:
700 calories.
25 grams of protein.
125 grams of carbohydrates.
11 grams of fat.
Afternoon meal
Milkshake with fruits (a glass of milk, with a glass of fruit, plus two tablespoons of flax oil)
Nutritional value and calories:
650 calories.
50 grams of protein.
45 grams of carbohydrates.
28 grams of fat.
Dinner
: 225 grams of chicken breast.
Two large sweet potatoes.
1 cup of vegetable soup, the main ingredient of which is cabbage.
Nutritional value and calories:
700 calories.
55 g of protein.
95 grams of carbohydrates.
5 grams of fat.
Snack A
serving of pudding
Nutritional value and calories:
400 calories.
40 grams of protein.
45 grams of carbohydrates.
5 grams of fat.
Weight gain diet: Day 3
Breakfast
Egg omelette with vegetables (2 whole eggs, 2 egg whites, ½ cup cheese, ½ cup vegetables).
2 whole grain bread.
1 cup of low-fat milk.
A fruit (preferably an orange)
Nutritional value and calories:
700 calories.
30 grams of protein.
60 grams of carbohydrates.
20 grams of fat.
Mid-morning snack
1 can of tuna.
2 cups of brown rice.
1 plate of salad.
A plum or peach fruit.
Nutritional value and calories:
700 calories.
40 grams of protein.
100 grams of carbohydrates.
5 grams of fat.
Lunch
: Chicken sandwiches with cheese, consisting of the following:
2 whole grain bread.
225 grams of chicken breast.
2 slices of provolone cheese.
Mustard, lettuce, tomato.
A small plate of grapes.
Nutritional value and calories:
650 calories.
55 g of protein.
80 grams of carbohydrates.
10 grams of fat.
Afternoon meal
, milkshake with fruits.
1 cup of low-fat milk.
2 cups of chopped fruit.
Nutritional value and calories:
675 calories.
50 grams of protein.
80 grams of carbohydrates.
18 grams of fat.
Dinner
: 170 grams of grilled lamb.
fruit fruit.
2 cups of brown rice.
Nutritional value and calories:
650 calories.
38 grams of protein.
43 grams of carbohydrates.
14 grams of fat.
Protein shake snack
(dietary supplement).
A large fruit.
2 cups of brown rice.
Nutritional value and calories:
458 calories.
32 grams of protein.
42 grams of carbohydrates.
18 grams of fat.
Weight gain diet: Day 4
Breakfast a large waffle. 1 cup of low-fat milk. Nutritional value and calories: 615 calories. 49 grams of protein. 71 grams of carbohydrates. 15 grams of fat. Mid-morning snack, protein shake (dietary supplement).
1 cup of low-fat milk.
2 pieces of fruit.
Nutritional value and calories:
658 calories.
40 grams of protein.
84 grams of carbohydrates.
18 grams of fat.
Lunch : A
tuna sandwich with cheese consists of the following: One
or two slices of whole-grain toast.
125 grams of tuna.
Two slices of cheddar cheese.
Mayonnaise, tomato, lettuce.
1 pear
Nutritional value and calories:
610 calories.
44 grams of protein.
77 grams of carbohydrates.
14 grams of fat.
The afternoon meal is a
protein shake (a food supplement).
1 cup of low-fat milk.
2 pieces of fruit.
Nutritional value and calories:
658 calories.
40 grams of protein.
84 grams of carbohydrates.
18 grams of fat.
Dinner :
Chilean chicken dish
Nutritional value and calories:
389 calories.
40 grams of protein.
27 grams of carbohydrates.
14 grams of fat.
Protein shake snack
(dietary supplement).
The fruit of the fruit.
Nutritional value and calories:
458 calories.
32 grams of protein.
42 grams of carbohydrates.
18 grams of fat.
Diet for weight gain: the fifth day,
breakfast is a buckwheat pancake. 2 cups of low-fat milk.
A cup of berries.
Nutritional value and calories:
615 calories.
49 grams of protein.
71 grams of carbohydrates.
15 grams of fat.
Mid-morning snack,
protein shake (dietary supplement).
1 cup of low-fat milk.
Two fruits of the fruit.
Nutritional value and calories:
658 calories.
40 grams of protein.
84 grams of carbohydrates.
18 grams of fat.
Lunch : A
lamb and cheese sandwich consisting of the following:
125 grams of grilled lamb.
One or two whole-grain toast slices.
Two slices of Swiss cheese.
Mustard, lettuce, tomato.
1 apple
Nutritional value and calories:
610 calories.
44 grams of protein.
77 grams of carbohydrates.
14 grams of fat.
The afternoon meal is a
protein shake (a food supplement).
1 cup of low-fat milk.
Two fruits of the fruit.
Nutritional value and calories:
658 calories.
40 grams of protein.
84 grams of carbohydrates.
18 grams of fat.
Dinner
burger sandwich (with sliced cheese, whole-grain bread)
1 cup of low-fat milk.
Nutritional value and calories:
450 calories.
34 grams of protein.
52 grams of carbohydrates.
20 grams of fat.
Snack
Protein shake (dietary supplement).
1 piece of fruit.
Nutritional value and calories:
458 calories.
32 grams of protein.
42 grams of carbohydrates.
18 grams of fat.
Weight gain diet: Day 6
Breakfast 2 sandwiches of egg burrito. Fruit (preferably orange or grapefruit) Nutritional value and calories: 761 calories. 51 grams of protein. 88 grams of carbohydrates. 20 grams of fat. Mid-morning snack Two pieces of cake Nutritional value and calories: 495 calories. 12 grams of protein. 108 grams of carbohydrates. 3 grams of fat. Lunch 2 sandwiches of beef burrito. Medium sized carrot.
Nutritional value and calories:
620 calories.
20 grams of protein.
101 grams of carbohydrates.
16 grams of fat.
The afternoon meal is a
peanut butter and banana sandwich consisting of the following:
3 slices of bread.
3 tablespoons of peanut butter.
2 bananas
A cup of beans (preferably black beans)
Nutritional value and calories:
625 calories.
19 grams of protein.
77 grams of carbohydrates.
27 grams of fat.
Dinner
: 170 grams of tuna.
1 cup pasta (whole wheat pasta is preferred)
1 cup low-fat.
Nutritional value and calories:
674 calories.
36 grams of protein.
50 grams of carbohydrates.
13 grams of fat.
Protein shake snack
(dietary supplement).
2 cups of low-fat milk.
2 small cups of fruit.
1 tablespoon of flax oil.
Nutritional value and calories:
736 calories.
66 grams of protein.
71 grams of carbohydrates.
16 grams of fat. Breakfast is a whole grain bread. 125 grams of salmon. 2 tablespoons of easy cheese spread. A pear fruit. Nutritional value and calories: 640 calories. 43 grams of protein. 77 grams of carbohydrates. 18 grams of fat. Mid morning snack
Adequate amount of crackers made of whole grains.
1 cup of low-fat cottage cheese.
orange fruit
Nutritional value and calories:
348 calories.
26 grams of protein.
44 grams of carbohydrates.
8 grams of fat.
Lunch The
grilled meat sandwich with cheese is made with the following ingredients:
170 grams of grilled lamb.
2 slices of toast, or bread.
Two slices of cheese.
Tomato, mustard, lettuce
1 cup of low-fat milk.
A bowl of fruit and vegetable salad, a
protein shake (a dietary supplement).
2 cups of low-fat milk
2 small cups of fruit
1 tablespoon of flax oil
Nutritional value and calories:
590 calories.
62 grams of protein.
55 grams of carbohydrates.
12 grams of fat.
The afternoon meal is a
protein shake (a food supplement).
2 cups of low-fat milk
2 small cups of fruit
1 tablespoon of flax oil
Nutritional value and calories:
736 calories.
66 grams of protein.
71 grams of carbohydrates.
16 grams of fat.
Dinner
The grilled lamb sandwich with cheese is made with the following ingredients:
170 grams of grilled lamb.
2 slices of toast, or bread.
Two slices of cheese.
Tomato, mustard, lettuce
burger sandwich (with sliced cheese, whole grain bread)
2 cups of sauteed vegetables
and a sweet potato.
1 cup of low-fat milk.
Nutritional value and calories:
680 calories.
52 grams of protein.
97 grams of carbohydrates.
8 grams of fat. Grilled lamb sandwich with cheese
snack is made with the following ingredients: 170 grams of grilled lamb. 2 slices of toast, or bread. Two slices of cheese. Tomato, mustard, lettuce. 1 cup of low-fat milk.. 1 cup of fruit salad. Nutritional value and calories: 241 calories. 24 grams of protein. 28 grams of carbohydrates. 4 grams of fat.
Estimated quantities may vary from person to person, so it must be taken into account that the nutritional value and calories in a diet to gain weight in a week of 3 kilos have been calculated in an estimation
. Your own schedule for weight gain as per your preference.
Thinness may be linked to some diseases such as appetite disorders, thyroid problems, diabetes, and infections, so you should consult your doctor if you do not make adequate progress by the end of the week.