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Weight Gain Diet Sample: 120

A weight gain diet for a 13 years old girl with 33 kg of weight and 153 cm of weight is adjusted. Her parents are worried about their daughter being underweight. Based on the WHO growth chart she is underweight, and her BMI is 14.1, so we create a personalized weight gain diet plan for him.

Personal information for online diet adjustment

Gender: Female
: 13 years old
: 33 kg
: 153 cm

Illness: None
: None
Food allergies
: None
Activity level
: Sedentary

Caution: This diet is adjusted based on this patient's particular conditions and should not be used in similar cases.

Diet plan menu

Day 1

Day 2

Day 3

Click here to get your personal Diet Plan.

Click here to get your personalized diet plan.


• This diet plan considers the minimum amount of foods you should eat; you can eat more than these in your weight gain diet.
• Add some nuts or seeds powder to your foods to get extra calories.
• Don't skip your meals.
• Don't eat any foods or drinks 1.5 hours before main meals.
• Add natural appetizers like apple cider vinegar, spices, etc., to your meals.

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Weight Gain Diet Tips

Just overeating does not make you gain weight; you should find the causes of being underweight and then eliminate them. After that you can start your weight gain diet plan.
Your weight gain diet must consist of nutrient-dense foods, whole grains, dairy products, protein foods, fruits, vegetables, and healthy fats. Eating various meals with the proper amount of mentioned foods is essential for a weight gain diet plan. The number of calories you should eat in the weight gain diet depends on your sex, age, size, activity level, etc. You should eat more calories than you burn. To calculate the exact amount of calories you need, consult a dietitian.

Below are the most important tips you should do in a weight gain diet:
• Diversify your weight gain diet: Eating different food groups will help compensate for nutrient deficiency, increase appetite in the long run, and increases the tendency to consume food.
• Increase the number of meals: In a weight gain diet plan you should increase the number of meals to provide the body with proper energy during the day.
• Get adequate protein in your diet: You can eat high-quality protein foods such as meat, eggs, milk and dairy products, fish, soybean, etc., or plant proteins such as legumes, nuts, and seeds. You must get 15-20% of your total daily calories from protein foods.
• Use healthy fats in your weight gain diet: Use unsaturated fats including vegetable oils, mainly olive and canola, and omega-3 sources such as fatty fish or nuts and seeds.
• Do exercise: Exercising in underweight people regulates the body's hormones and causes the secretion of particular hormones in your body that increase your appetite, which causes ultimately increases your weight.
• Use a larger plate: Using a larger plate inadvertently encourages you to consume more food and ultimately causes gaining weight.

Sometimes in some persons taking weight gain supplements besides a weight gain diet can help you to increase your weight faster.

Let us know if you have any questions or comments.