Recommended Foods for Weight Gain
Protein-Rich Foods (Muscle Mass & Strength)
Eggs (boiled, scrambled, or in omelets with cheese)
Lean meats (chicken, turkey, beef, fish like salmon and tuna)
Dairy (whole milk, yogurt, cheese, paneer)
Legumes (lentils, chickpeas, beans)
Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
Protein shakes (milk, banana, peanut butter, and protein powder)
Healthy Carbohydrates (For Energy & Weight Gain)
Whole grains (brown rice, oats, quinoa, whole wheat bread)
Starchy vegetables (potatoes, sweet potatoes, pumpkin)
Fruits (bananas, mangoes, dates, avocados)
Dried fruits (raisins, dates, apricots, figs)
Healthy Fats (For Extra Calories)
Avocados (as a spread or in salads)
Olive oil and ghee (added to cooking)
Nuts and nut butters (peanut butter, almond butter)
High-Calorie Drinks
Milkshakes and smoothies (blend milk, banana, yogurt, honey, and nuts)
Full-fat milk
Buttermilk and lassi
Meal and Snack Tips
Eat more frequently with five to six small meals a day
Increase portion sizes gradually
Add calorie boosters such as cheese, olive oil, or nuts to meals
Avoid drinking water before meals to prevent reduced appetite
Sample Meal Plan for Weight Gain
Breakfast
Two boiled eggs or an omelet with cheese
Two slices of whole wheat toast with butter or ghee
One banana or avocado
One glass of full-fat milk or a smoothie (milk, banana, honey, peanut butter)
Alternative:
Oatmeal with full-fat milk, almonds, and honey
One glass of fresh fruit juice (mango or orange)
A handful of dry fruits (dates, walnuts, raisins)
Mid-Morning Snack
A bowl of curd or yogurt with chopped nuts
One banana or apple
Alternative:
Peanut butter sandwich
One glass of buttermilk or lassi
Lunch
One to two bowls of rice or chapati
One serving of dal, lentils, or paneer curry
One serving of vegetables (potatoes, carrots, spinach)
A bowl of curd
A spoon of ghee on rice or chapati
Alternative:
Chicken or fish with rice and vegetables
One glass of lemon juice or smoothie
Evening Snack
A glass of milkshake (banana, mango, or dates)
Two biscuits or a handful of nuts
Alternative:
Sprouts chaat or boiled chickpeas with lemon
One glass of fresh fruit juice
Dinner
One to two chapatis with dal, vegetable curry, and paneer
A bowl of curd or yogurt
A glass of warm milk with honey
Alternative:
Grilled fish or chicken with mashed potatoes
A bowl of vegetable soup
A handful of nuts before bed
Bedtime Snack (Optional)
Warm milk with almonds and honey
A handful of walnuts or dates
Gaining weight in a healthy manner requires a consistent intake of nutrient-rich, high-calorie foods while ensuring the body gets enough protein, carbohydrates, and healthy fats. Including small, frequent meals with calorie-dense foods, increasing portion sizes gradually, and incorporating light exercise can help in building strength and muscle mass. Avoiding junk food and focusing on whole, natural ingredients will support overall health while preventing any nutritional deficiencies. By following this meal plan and dietary recommendations, elderly men can achieve sustainable weight gain while maintaining good health and vitality.
