While obesity receives widespread attention, the World Health Organization (WHO) estimates that nearly 462 million adults worldwide are underweight. Undernourishment can lead to weakened immunity, fatigue, decreased bone density, and fertility issues. “Not everyone wants to shed pounds. Many people—especially young adults and women—struggle with maintaining a healthy body weight,” explains Chauhan in a recent interview.
Experts echo her sentiment, emphasizing that hasty, unhealthy weight gain through junk food leads to increased visceral fat and chronic disease risks. Instead, nutritionists advocate for a balanced approach: “Smart weight gain involves increasing muscle, not just fat. That’s why proper meal planning and exercise are vital,” says Dr. Meera Kapoor, a clinical nutritionist in Delhi.
Shubhangi Chauhan’s Healthy Weight Gain Day Plan
Chauhan’s day-long blueprint is engineered for gradual, healthy gains with an emphasis on whole foods, protein, and calorie-dense yet nutritious options. Here’s a comprehensive look at her recommendations:
Morning Ritual
Start with Soaked Nuts & Seeds
“Nuts offer healthy fats and protein; soaking them enhances nutrient availability,” Chauhan notes. She recommends a handful of soaked almonds, walnuts, and pumpkin seeds.
Power Breakfast
Scrambled eggs or paneer (cottage cheese) bhurji
Two whole wheat parathas or multigrain toast
A glass of full-fat milk or a banana smoothie
Tip: Add a tablespoon of peanut butter for extra calories.
Mid-Morning Snack
Energy-Boosting Options:
Greek yogurt with honey and chopped fruits
Dry fruit and seed mix
“Small, frequent meals help increase calorie intake without overwhelming your digestion,” Chauhan advises.
Nutritious Lunch
Balanced, Wholesome Plate:
Brown rice or millet
Dal (lentils) or rajma (kidney beans)
Stir-fried seasonal vegetables with olive oil
Ghee atop rice or dal for extra calories
Sliced avocado or paneer salad
Protein-rich pulses help build muscle, and healthy fats encourage calorie surplus.
Afternoon Snack
Mini-Meal to Maintain Energy:
Whole grain sandwich with hummus and veggies
Handful of roasted chickpeas
A glass of buttermilk or lassi
Chauhan highlights the importance of including protein and carbs in snacks to avoid energy slumps.
Evening Workout & Recovery
Exercise for Lean Mass:
Chauhan recommends moderate resistance training or yoga for muscle building. “Exercise stimulates appetite and enhances muscle gain when paired with the right foods,” she says.
Post-Workout Snack:
Protein shake with dates
Peanut butter and banana sandwich
Hearty Dinner
Well-Rounded Meal:
Grilled chicken or tofu with quinoa
Steamed broccoli and carrots
Sweet potato mash
Drizzle of olive or coconut oil
Use herbs and spices to boost flavor and digestion.
Nighttime Nutrition
Light Pre-Bed Snack:
Warm milk with turmeric and soaked figs or dates
“Protein before bed aids muscle repair and sustains you through the night,” Chauhan notes.
Key Tips for Healthy Weight Gain
Eat Every 3-4 Hours: Frequent, well-balanced meals provide a steady influx of nutrients and calories.
Prioritize Protein: Ensure every meal has a protein source—eggs, dairy, legumes, tofu, or lean meats.
Healthy Fats Are Essential: Use nuts, seeds, ghee, avocados, and good oils to boost calories.
Stay Hydrated (but Wisely): Avoid drinking lots of water before meals to prevent premature fullness.
Monitor Progress: “Track your weight and energy levels,” Chauhan says. “Consult a health professional if needed.”
Expert Perspectives: Common Pitfalls and How to Avoid Them
Many attempting to gain weight resort to highly processed or sugar-laden foods. Dr. Kapoor warns, “These lead to fat gain, not healthy muscle. Focus on whole, unprocessed foods for lasting, healthy results.”
Clinical psychologists also stress the mental health aspect, noting that body image struggles affect all directions of weight management. Supportive, informed communities are vital to help individuals achieve their health goals without stigma.
The Takeaway
Shubhangi Chauhan’s Healthy Weight Gain Day Plan is more than a meal chart—it’s a blueprint for holistic wellness. By prioritizing nutrition, exercise, and mindful habits, those seeking to gain weight can do so with confidence and balance.
“As with any health journey, patience and consistency are key. Choose foods that nourish you from within and celebrate your body’s progress,” Chauhan concludes.