What daily diet should I follow to gain weight?

If you're looking to gain weight, it's important to focus on consuming a balanced diet that includes a surplus of calories along with adequate protein, carbohydrates, and healthy fats. Here's a sample daily diet plan to help you gain weight:

Breakfast:

• 2-3 whole eggs scrambled or boiled
• 2 slices of whole grain toast with peanut butter or avocado
• 1 banana
• 1 cup of whole milk or a fruit smoothie made with milk, yogurt, banana, and a handful of nuts or seeds

Mid-Morning Snack:

• Greek yogurt with honey and mixed nuts
• 1-2 slices of whole grain bread with cheese or hummus

Lunch:

• Grilled chicken or tofu sandwich with whole grain bread, lettuce, tomato, and avocado
• Side salad with olive oil dressing
• Brown rice or quinoa salad with mixed vegetables and chickpeas

Afternoon Snack:

• Protein shake made with milk, protein powder, banana, and nut butter
• Whole grain crackers with cheese or nut butter

Dinner:

• Baked or grilled salmon, steak, or tofu
• Sweet potato or brown rice
• Steamed vegetables drizzled with olive oil
• Mixed bean salad with olive oil and lemon dressing

Evening Snack:

• Cottage cheese with pineapple or berries
• Handful of mixed nuts or trail mix

Before Bed:

• A glass of whole milk or a protein-rich snack like Greek yogurt or a protein bar

In addition to following this meal plan, make sure to stay hydrated by drinking plenty of water throughout the day. Also, consider incorporating strength training exercises into your routine to help build muscle mass along with your increased calorie intake. It's essential to consult with a healthcare professional or a dietitian before making significant changes to your diet, especially if you have any underlying health conditions.

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