Time Menu Key Nutrient
On Waking Warm Water + Black Jeera Powder Antioxidant
Your Convenience Milk With Honey Carbohydrates, Protein, Fat
Before 9.00 Am Pongal With Ghee

Green Gram Sambar


Carbohydrates, Protein, Fat and Fiber
11.00 Am Fig, Dates, Almonds milkshake Carbohydrates, Fiber, Protein
1.00 Pm Rice

Thick Ghee Sambar/ Mutton Gravy/ Prawn masala

Brinjal and Tomato masala

Carbohydrates, Protein, Fat
4.30 Pm Coconut Poli/ Bread Omelette with Cheese

Cashew nut burfi

Carbohydrates, Protein, Fat, Fiber, Antioxidants
6.30 Pm Thick Milk With Almonds Carbohydrates, Protein, Omega 3
7.30 Pm Masala Dosa

Sambar / Mutton Gravy/ Prawn masala

Beetroot and Carrot salad

Banana & Pomegranate with Dates and Nuts Salad

Carbohydrates, Protein, Fat, Antioxidants, Vitamins
Bed Time Milk With Sugar Carbohydrates, Protein, Fat

Note : 

The free weight gain diet plan given below is just an illustration and not for following without a nutritionist’s guidance. Wootu Nutrition always promotes customized diet plans for every individual as one diet plan does not suit everyone and on dietary terms it is not recommended also. If you want to follow a weight gain diet, please contact our nutritionists here who will help you get a tailor made diet chart designed for you considering your anthropometric, bio-chemical, clinical and dietary patterns including your likes, dislikes, allergies etc.,


  • Whole grains like Unpolished Rice, Rice Flakes, Rolled Oats, Whole-Wheat Flour, Ragi, and Barley
  • Pulses and legumes as Sundal, Ladoo, Payasam or Halwa
  • Roots and Tubers can be included for all Meals
  • All varieties of Fruits as Whole Fruit Juices, Milkshakes or Salads
  • Dried fruits like Dates, Raisins, Prunes, Apricots, And Nuts Like Almonds, Cashews, Walnuts, Pistachios
  • Coconut can be taken along with Snacks, or can be added to Fruit Juices, to Curries and also taken as Coconut Milk with Cardamom
  • Pumpkin Seeds, Sunflower Seeds, Chia Seeds, Flax Seeds for Omega 3 Fatty Acids and Fiber
  • Vegetarians can include Paneer, Cheese, Cream and on a regular basis.
  • Milk and milk products like Milk, Paneer, Cheese, Curd, Yoghurt, Buttermilk
  • Sweets like Paal Khoa, Green Gram Dhal Ladoo, Maa Ladoo, Semiya Payasam, Paruppu Payasam, Almond Halwa, Flavoured Yoghurt
  • All types of Non Veg foods like Egg, Chicken, Fish, Prawn, Crab
  • 7-8 teaspoons of Ghee, Butter and Cold pressed Oil


  • White Rice, maidha, Processed foods like Noodles, Pasta, Bread, Cereal Flakes, Instant Oats, Semiya and Ravai
  • Bakery foods, Deep fried foods
  • Salty foods like mixture, Murukku, Pakoda, Salt Biscuits, Cheese ,Pickles, Papads, Dried Fish
  • Processed foods with Preservatives and Artificial flavors
  • Canned foods (Tuna in Brine ,Minced Meat, Bacon, Olive in Brine Etc )
  • Red Meat, Organ Meat(Kidney, Liver), Salami, Sausage, Dry Fish
  • Sauces (Soy Sauce, Ketchups, Barbeque Sauce etc)
  • Salad dressing (Mayonnaise, Thousand Island Dressing, Ranch ,Caesar Dressing etc )
  • Large quantities of Tea, Coffee, Alcohol, Soft Drinks, Fruit Juices and Other Beverages