Diet Plan For Underweight BMI (1 to 18.5)

These Are Quick Health Tips For The Person Suffering From Underweight Should Include This In Your Diet Plan:

Heavy food items that are more in calories.
Frequent consumption of food items which are rich in nutrients, it could be snacks, shakes or juices, or proper meals.
Adding extra ingredients that are high in calories to regular diet, for example, including eggs and bananas in morning breakfast, etc., can help in increasing the weight.
Consume protein supplements along with adequate amount of vegetables and fruits.
Eating calorie dense food and maintaining a balanced diet will help in gaining the weight.
However, the diet shouldn’t be started drastically and instead, should be implemented gradually so that the body is accustomed with it.

Diet Chart For Underweight Person

Sunday

Breakfast (8:00-8:30AM) 2 egg brown bread sandwich + green chutney + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts

Mid-Meal (11:00-11:30AM) 1 cup banana shake

Lunch (2:00-2:30PM) 1 cup arhar dal + 1 cup potato curry + 3 chapatti + 1/2 cup rice + 1/2 cup low fat curd + salad

Evening (4:00-4:30PM) 1 cup strawberry smoothie + 1 cup vegetable poha

Dinner (8:00-8:30PM) 1.5 cup chicken curry + 3 chapatti + salad

Monday

Breakfast (8:00-8:30AM) 3 onion stuffed parantha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts

Mid-Meal (11:00-11:30AM) 1 cup mango shake

Lunch (2:00-2:30PM) 1 cup moong dal/ chicken curry + 1 cup potato and caulifllower vegetable + 3 chapatti + 1/2 cup rice + salad

Evening (4:00-4:30PM) 1 cup pomegranate juice + 2 butter toasted bread

Dinner (8:00-8:30PM) 1 cup beans potato vegetable + 3 chapatti + salad

Tuesday

Breakfast (8:00-8:30AM) 3 paneer stuffed besan cheela + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts

Mid-Meal (11:00-11:30AM) 1 apple smoothie with maple syrup

Lunch (2:00-2:30PM) 1 cup masoor dal + 1 cup calocasia + 3 chapatti + 1/2 cup rice + 1 cup low curd + salad

Evening (4:00-4:30PM) 1 cup tomato soup with bread crumbs + 1 cup aloo chaat

Dinner (8:00-8:30PM) 1 cup carrot peas vegetable +3 chapatti + salad

Wednesday

Breakfast (8:00-8:30AM) 1.5 cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts

Mid-Meal (11:00-11:30AM) 1 cup ripe banana with 2 tsp ghee

Lunch (2:00-2:30PM) 1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad

Evening (4:00-4:30PM) 1 cup vegetable juice + 1 cup upma

Dinner (8:00-8:30PM) 1.5 cup parwal vegetable + 3 chapatti + salad

Thursday

Breakfast (8:00-8:30AM) 2 cucmber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 cshews + 2 walnuts + 4 almonds

Mid-Meal (11:00-11:30AM) 1 cup buttermilk + 1 cup sweet potato chaat

Lunch (2:00-2:30PM) 1 cup white chana/ fish curry + 3 chapatti + 1/2 cup rice + salad

Evening (4:00-4:30PM) 1 cup almond milk + banana

Dinner (8:00-8:30PM) 1 cup cauliflower potato vegetable + 3 chapatti + salad

Friday

Breakfast (8:00-8:30AM) 2 cup vegetable poha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts

Mid-Meal (11:00-11:30AM) 2 cups watermelon juice

Lunch (2:00-2:30PM) 1 cup chana dal + 1 cup bhindi vegetable + 3 chapatti + 1/2 cup rice + salad

Evening (4:00-4:30PM) 1 cup sprouts salad + 2 potato cheela + green chutney

Dinner (8:00-8:30PM) 1 cup peas mushroom vegetable + 3 chapatti + salad

Saturday

Breakfast (8:00-8:30AM) 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts

Mid-Meal (11:00-11:30AM) 1 cup coconut water + 1 cup pomegrate

Lunch (2:00-2:30PM) 1 cup mix dal + 1 cup soybean curry + 3 chapatti + 1/2 cup curd + salad

Evening (4:00-4:30PM) 1 cup fruit salad + 4 pc vegetable cutlets + green chutney

Dinner (8:00-8:30PM) 1 cup karela vegetable + 3 chaptti + salad

Underweight Diet Restrictions: Food Items To Limit

Whole Eggs. Once feared for being high in cholesterol, whole eggs have been making a comeback. ...
Leafy Greens.
Salmon.
Cruciferous Vegetables.
Lean Beef and Chicken Breast
Boiled Potatoes.
Tuna.
Beans and Legumes.

Do's And Don'ts While Following Diet Plan for Underweight

In Underweight condition, you can start making some simple changes in your lifestyles and food habits which are mentioned below, along with the diet plan mentioned above:

Do's:

Eat more often
Drink Milk
Try Weight gainer shakes
Use Bigger Plates
Add cream to your coffee
Take Creatine
Get Quality Sleep
Eat your protein first and vegetables last

Don'ts:

Drink water before meals
Smoke

Food Items You Can Easily Consume in Underweight Diet Plan

Lean Red Meat: Steak contains a ton of protein and iron. Red meat is high in cholesterol, so most food professionals don’t recommend it as part of a healthy diet more than a few times per week.
Real Nut Butters: Natural peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight the healthy way. One tablespoon contains around 100 calories and has 4 grams of protein.
Whole Fat Milk: Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. It’s only 60 calories more a glass as the fat is left in.
Tropical Fruit: Fruits like mango, papaya, bananas, and pineapple are amazing choices according to food experts. They are full of natural sugars and can give you great energy.
Avocado: These delicious green vegetables are an excellent way to add heart-healthy fats to your diet. One half of an avocado contains 140 calories, but also contain high levels of potassium, folic acid, and vitamin E.
Natural Granola: Natural granola with no added refined sugar is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and healthy fats (like nuts and coconut oil). More dried fruit and nuts can also be added.
Whole Wheat Bread: Nutritionists say that eating healthy bread products is a great way to start gaining weight. If you’re adding bread to your diet, look for whole grains. Nuts: Nuts are a great snack for gaining weight. They are full of fat and nutrients, but also contain a great deal of fiber. Eating only a handful of nuts can keep you full for hours. Not all nuts are equal for fiber though.
Cheese: Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.

You Can Follow Above Diet Plans Or Below Diet Plan But Follow One In Both.

Diet Plan for Weight Gain

If you are trying to lose weight, here is a diet plan that can help you in choosing the food groups for each day. Follow this plan and see if it helps you in gaining some weight.