Meal Plan For Lean Weight Gain For You

By: Stephanie Hoffnung
You're gaining weight-out … But eat forever and still not gain weight is not fat, ” despite eating a lot and eat constantly, but weight remains the same. “
Do not worry because below, we will show you summarize the most effective weight gain from nutrition experts.

Just apply the menu to gain weight in one week below certainly will increase by at least 4 kg / 1 month whether you lean body or organ of people difficult to absorb nutrients.

Just follow the instructions below only. Now BellyFatZone invites you to refer to this article together!

Formula build menu for lean weight gain efficiency

1. Calorie intake must be greater than calories consumed

When applied a menu for lean people gains weight, you need to pay attention to calculating calories consumed.

meal plan for lean weight gain
Meal plan for lean weight gain

It must be calculated for the greater calorie intake of calories consumed.

For example, one day you consume 1,000 calories, you have to load into the 1500 calories => This will help you gain weight efficiently.

2. Eat enough nutrients

Whether you are male or female, the weight gain diet should always be full of different nutrition groups.

Ensure that the basic 4 must-haves in your diet gain weight (starch, fat, Vitamins, and Minerals) because one of the shortfalls of nutrients will cause the body to become sick more love.

Eat all the nutrients will help you gain weight faster
Eat all the nutrients will help you gain weight faster.

3. Increase to 6 meals in 1 day

Sure, the meal is needed to build a diet to gain weight for skinny people. For if the skip meals, the body becomes starved for calories and slows the rise of apartments.

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Eating here is not much. You eat more in one meal but split into several meals in one day.

Increased 6 meal menu weight gain
Increased 6 meal menu weight gain

In the weight loss menu for lean people that we were going to share below. You should be divided into 6 meals in 1 day, each meal less, and only eat enough “not to eat” to keep the body absorb nutrients.

Especially those hard to absorb nutrients.

Read more: Why Do I Feel Hungry After Eating a Big Meal?

4. Nutrition for breakfast

Menu weight loss for men and women, you know that breakfast is always the most important. Therefore, breakfast can not be ignored anyway “if you want to gain weight.”

Breakfast will provide enough nutrients for one day of work. Because sleep at night time, the body has absorbed the nutrients in one day. Therefore, breakfast will help you gain weight more effectively.

Complement menu foods weight gain following: eggs, milk, banana + Vermicelli, vermicelli attached fat.

5. Nutrition gained weight for lunch

It would help if you used antennas rice with meat, fish, soup, fat, protein, and fiber (found in vegetables). After each meal should be served with 1 to 2 bananas and vitamin containing foods such as fruits, smoothies, juice …

6. Dinner gain weight for skinny

This is the last meal on your weight loss menu. Should still be getting enough essential nutrients 4 nhé! Do not eat a lot of the body would be difficult to absorb. Eat enough and fit to support better digestion.

After eating 20 minutes, add 2 banana eat fruit … Special + should not drink milk before going to sleep!

Read more: Do Artificial Sweeteners Cause Weight Gain? What Are The Side Effects On You?

7. Three snacks weight loss menu

Snacks are also important in the diet of lean people to gain weight since this will be the decisive factor of fast or slow weight gain.

If you want to gain weight fast and Express, please add 3 meals a day.

Eating fast food, snacks properly, on time. Eat at 9.30 am at 3 pm and 9 pm.

Food particles sub-menu for weight gain
Food particles sub-menu for weight gain

You choose foods such as milk, bread or pastries, sausage, banana, fruit, vitamins … It should not be too full to eat just slightly. Because the body is difficult to absorb nutrients, you eat a lot harder than the body absorbs more.

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Done: Here is the menu for causing weight gain in the first week we want to share with you. You can change the flexibility to suit your daily activities. But always remember to meet the 4 groups on nutrition.

Read more: What is The Paleo Diet Plan?

7 menu details for the skinny on weight in one week effective

The menu Day 1

Weight gain meal with beef noodle bowl morning (internet image source)
Weight gain meal with beef noodle bowl morning (internet image source)
  • Breakfast: 1 bowl of beef noodle soup, 1 egg, 1 cup of milk (20 minutes add 1 banana)
  • Snacks 1: 1 pack nutritional bowls of cereal
  • Lunch: two bowls of rice, pumpkin soup cooked meat, 100g of beef stir fry, 1 banana.
  • Snacks 2: 1 fruit plate
  • Dinner: 2 cups rice, stuffed bitter melon, pork three only 100g, fruit juice.
  • Snack 3: 1 bowl of chicken noodle, 1 banana.

The menu Day 2

Meat for breakfast rolls rising need, full of nutrients (internet image source)
Meat for breakfast rolls rising need, full of nutrients (internet image source)
  • Breakfast: Bread Roll meat, 1 banana, milk 1.
  • Snacks 1: 1 cup smoothies, pastries
  • Lunch: 2 cups rice, fish sauce, crab soup, cooked spinach, 1 banana
  • Snacks 2: 1 cup of chicken soup.
  • Dinner: 2 cups rice, tofu stuffed with meat, vegetables, and meat soup, 1 banana
  • Snack 3: Bun with minced pork cooked tomatoes.
Fish noodle provide 1 large calorie for weight gain
Fish noodles provide 1 large calorie for weight gain.
  • Breakfast: 1 bowl of fish noodles, 1 cup milk, 2 bananas.
  • Snacks 1: 1 cup of corn nutrition.
  • Lunch: 2 cups rice, poached or fried sea fish, 1 soup bone stew, beef 100g, 1 banana
  • 2 snacks: sweet bread, 1 box of milk
  • Dinner: 2 cups rice, Fry Fish, 100g beef, shrimp soup cooked vegetables, 1 banana.
  • Snacks: 1 bowl of vermicelli eating

The menu Day 4

Beef noodle rolls for breakfast nutrition weight gain
Beef noodle rolls for breakfast nutrition weight gain
  • Breakfast: 1 bowl of beef noodle rolls, 1 egg, 1 cup of milk.
  • Snacks 1: 1 bowl of porridge, 1 banana.
  • Lunch: 2 cups rice, sour fish soup, marketing minced tomato sauce, 1 banana.
  • Snacks 2: 1 glass of orange juice.
  • Dinner: 2 cups rice, 100g of beef, chicken soup, mixed vegetables 1 small, 1 banana.
  • Snack 3: 1 cup chicken or shrimp soup.

The menu Day 5

Menu weight day 5 with enough nutrients 4 groups
Menu weight day 5 with enough nutrients 4 groups
  • Breakfast: 1 rib plate, 1 banana, 1 cup of milk.
  • Snacks 1: 1 cup of cereal nutrition
  • Lunch: 2 cups cooked rice, meat 200g dried shrimp, fish soup cooked tomato, 1 banana.
  • 2 snack: bread + milk
  • Dinner: 2 cups rice, 200g of beef stir-fry, vegetable soup nets to cook meat, 100g of fine grapes.
  • Snack 3: Bread + sweet bananas.
Weight loss menu Day 6
Weight loss menu Day 6
  • Breakfast: egg sandwiches, 1 banana, 1 cup of milk.
  • Snacks 1: 2 bananas.
  • Lunch: two bowls of rice, 200g pork, 1 egg, 1 cup of vegetable soup cooking shrinkage shrimp ovule.
  • Snacks 2: 1 cup of milk.
  • Dinner: two bowls of rice, oxtail stew pepper, 1 cup of vegetable soup meat, fruit.
  • Snack 3: Noodles, beef, shrimp eggs.
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7-day menu

7th-day nutrition for weight loss
7th-day nutrition for weight loss
  • Breakfast: 1 bowl of pork noodles Crab, 1 banana
  • Snacks 1: 1 banana, 1 cup of milk.
  • Lunch: two bowls of rice, 100g of fried beef, sour fish soup cooked, 100g of fine grapes
  • Snacks 2: 2 slices of bread, 1 cup of milk.
  • Dinner: 2 cups rice, cooked pork leg sour, 1 bowl of vegetable soup meat, 1 banana.
  • Snack 3: 1 fruit plate, 1 jar of yogurt.

You wonder why the banana is an indispensable food for the weight loss menu above. Nutritionists have shown that 1 wing banana provides 90 calories to the body.

Therefore you can add bananas in between meals to gain weight faster.

Best Science-Based Diet to Build Lean Muscle


Note habits should quit when you want to gain weight.

  • Do not stay up too 11 hours.
  • Do not skip meals
  • No smoking, alcohol
  • Get enough sleep and punctuality.
  • Not be inactive

So we've just done for your diet and weight gain diet for 7 days effective.

But eating is not enough. For maximum body absorbs nutrients, you need to combine with exercise, such as gym, yoga, jogging … Help your body healthy and prevent disease effectively.

Please apply immediately diet gained weight to improve your weight in just 1 week, you will really see done markedly. Whether skinny or senior men and women, you can apply it on a diet.

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Stephanie Hoffnung
Stephanie Hoffnung is a talented writer with a deep passion for anatomy and scientific literature. She has dedicated her career to the study of the human body and the ways in which it can be rejuvenated and revitalized. Stephanie's passion for anatomy and scientific literature is evident in her writing. She is meticulous in her research and is committed to providing her readers with accurate and up-to-date information. Her attention to detail and thorough understanding of anatomy make her a valuable resource for those looking to improve their health and fitness. Aside from her scientific pursuits, Stephanie is also deeply interested in rejuvenation. She believes that the body has a remarkable ability to heal and regenerate itself, and is dedicated to exploring the many ways in which this can be achieved. Stephanie is a valued member of the team at, where she shares her expertise on anatomy and rejuvenation. Her articles are informative, engaging, and accessible, making them a valuable resource for anyone looking to improve their health and fitness.
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Albert Einstein

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