What to Eat in a Day for Healthy Weight Gain: Shubhangi Chauhan's Guide

Gaining weight in a healthy way involves more than just eating more food. It's about nutrient-dense meals, healthy fats, and regular lifestyle choices. Shubhangi Chauhan, a yoga instructor and wellness advocate, shares a practical food plan to help you gain weight sustainably.

Morning Routine

Start with a glass of lukewarm ajwain water to boost digestion.
Follow with soaked dry fruits (2 cashews, 4 almonds, 1 walnut, 5 raisins, and 1 anjeer) for a nutrient-rich start.

Breakfast

Paneer or vegetable sandwich made with multigrain bread, providing protein, fiber, and complex carbs.

Mid-Morning Snack

2 bananas or a bowl of seasonal fruits, rich in vitamins, minerals, and natural sugars.

Lunch

2 whole wheat rotis or moong cheelas with paneer, curd, and salad, providing a balanced mix of protein, fiber, and gut health support.

Evening Snack

Boiled chickpeas or black chana, or a glass of fresh seasonal juice for hydration.

Dinner

Balanced plate with vegetable rice, paneer or tofu, boiled spinach, and salad.

Before Bed

Warm turmeric milk without sugar to soothe the body and promote restful sleep.

Lifestyle Tips

To support healthy weight gain, incorporate these habits into your daily routine:

• Strength training 3-4 times a week
• Eating small meals every 3 hours
• Including good fats like ghee, seeds, and nuts
• Managing stress
• Practicing yoga or pranayama
• Ensuring 6-7 hours of quality sleep

View this post on Instagram

A post shared by Shubhangi Chauhan | Yoga (@shubhangi_chauhan__)

By following this food plan and lifestyle tips, you can achieve healthy weight gain and improve your overall well-being.