Gaining weight may sound easy just eat more, right But anyone who has tried it knows it’s not that simple. If you’re someone struggling with a fast metabolism or underweight issues, a well-structured 10 kg weight gain diet chart can help you bulk up in a healthy, sustainable way.
Whether you’re looking for a 10 kg weight gain diet chart for men or a 10 kg weight gain diet chart for female, this guide will walk you through everything from how to gain 10kg in a month, to crafting the perfect diet chart for weight gain that works with your body and lifestyle.
Why Gaining Weight Can Be Hard for Some People
Before jumping into the diet for weight gain in 7 days, let’s understand the science.
Some people have a naturally high metabolic rate, burning calories faster than others. This makes it tough to put on weight, even when eating a lot. Add to that stress, hormonal imbalances, or poor diet choices, and you’ve got yourself a weight gain challenge.
That’s why a customized 10 kg weight gain diet chart is not just about overeating it’s about eating the right foods in the right way.
How to Gain 10 Kg Weight Safely?
Let’s get realistic. Gaining 10 kg in a month is possible for some, but not everyone. However, with dedication, calorie surplus, strength training, and the right diet, significant changes can be achieved within 15 to 30 days.
So if you’re asking, how to gain 10 kg weight or how to weight gain in 15 days, this article is your full roadmap.
Key Rules of a 10 Kg Weight Gain Diet Chart
To see real progress, your 10 kg weight gain diet chart must follow these rules:
- High-Calorie Foods: Choose nutrient-rich, high-calorie meals.
- Frequent Meals: Eat 5–6 times a day including snacks.
- Protein First: Include 1.5–2g protein/kg of body weight daily.
- Healthy Fats & Carbs: Don’t shy away from fats; they are calorie-dense and help gain weight.
- Strength Training: Combine your diet with workouts to convert extra calories into muscle, not fat.
10 Kg Weight Gain Diet Chart for Men (Sample Plan)
Here’s a complete 10 kg weight gain diet chart for men. This plan can be followed for 30 days, with 7-day meal cycling to avoid boredom and keep nutrients balanced.
Early Morning (7:00 AM)
- 1 glass warm milk with 5-6 soaked almonds & 2 bananas
- 1 spoon peanut butter or ghee
Breakfast (9:00 AM)
- 4 whole wheat parathas with butter
- 1 bowl curd or 2 boiled eggs
- 1 glass of full cream milk
Mid-Morning Snack (11:30 AM)
- 1 handful mixed dry fruits
- 1 banana shake or mango shake (depending on the season)
Lunch (1:30 PM)
- 2 cups rice or 3 chapatis
- 1 cup dal or paneer
- 1 cup mixed vegetables
- 1 bowl curd
- 1 teaspoon ghee
Evening Snack (4:30 PM)
- 1 boiled potato or sweet potato
- 1 cheese sandwich or egg sandwich
- Black coffee or tea with jaggery
Pre-Workout (6:30 PM)
- 1 banana or dates with peanut butter
Dinner (8:30 PM)
- 3 chapatis or 1.5 cups rice
- 1 cup chicken curry / soyabean curry / paneer
- Salad with olive oil
Bedtime Snack (10:00 PM)
- 1 glass warm milk with turmeric or honey
- 2 dates or 1 spoon nut butter
Follow this diet consistently to gain 10kg in a month or at least see massive progress in 30 days.
10 Kg Weight Gain Diet Chart for Female
Women often have different caloric and hormonal needs. Here’s a 10 kg weight gain diet chart for female that is gentle on the stomach yet effective.
Early Morning (7:30 AM)
- 1 cup warm water with soaked raisins
- 1 banana and 5 soaked almonds
Breakfast (9:00 AM)
- 2 stuffed parathas with butter or cheese toast
- 1 glass milk with a spoon of protein powder or dry fruit powder
Mid-Morning (11:00 AM)
- 1 fruit smoothie or mango lassi
- 1 small bowl makhana roasted in ghee
Lunch (1:00 PM)
- 2 chapatis with paneer or dal
- 1 cup rice with rajma or chole
- 1 bowl curd with sugar
Evening Snack (4:00 PM)
- 1 banana or boiled potato
- 1 slice of fruit cake or peanut chikki
Dinner (7:30 PM)
- 2 chapatis with ghee
- 1 bowl sabzi or paneer curry
- 1 small bowl rice
Bedtime (9:30 PM)
- 1 glass warm milk with jaggery
- 2 dates or 1 tablespoon ghee on toast
This diet for weight gain in 7 days starts showing results within a week, especially when paired with light weight training or yoga.
Foods to Include in a Weight Gain Diet
If you want to gain 10 kg weight, these are your best friends:
Food | Why It Works |
Full-fat milk & dairy | High in protein, calcium & calories |
Bananas | Easy-to-digest carbs & natural sugar |
Nut butters | High-calorie & healthy fats |
Rice & whole grains | Complex carbs for energy |
Avocados | Healthy fats, fiber & vitamins |
Potatoes & starchy veggies | Carbohydrate-rich for calorie boost |
Eggs | Protein & fat combo |
Paneer, tofu | Ideal for vegetarians |
Ghee, olive oil | Easy calorie addition to meals |
These foods will boost your caloric intake without junk or processed options.
How to Weight Gain in 15 Days: Pro Tips
Trying to see faster results? Here’s how to accelerate your 15-day weight gain journey:
- Track Calories: Eat 500-700 calories more than your TDEE daily.
- Drink High-Calorie Shakes: Add milk, banana, nuts, oats, honey.
- Don’t Skip Meals: Even one missed meal sets you back.
- Sleep Well: Growth hormones peak during deep sleep.
- Lift Weights: Resistance training adds muscle mass—not fat.
Weekly Meal Plan: Diet for Weight Gain in 7 Days
Here’s a sample diet for weight gain in 7 days to kickstart your transformation:
Day | Highlights |
Mon | Milk + banana, paneer paratha, rice & rajma, peanut smoothie |
Tue | Ghee toast, fruit salad, aloo curry, protein shake |
Wed | Eggs, rice + dal, lassi, oats with peanut butter |
Thu | Poha with nuts, mango shake, soyabean curry, milk + honey |
Fri | Upma, sweet potato, curd rice, dry fruits |
Sat | Stuffed chapati, paneer tikka, chole rice, warm milk |
Sun | Milkshake, idli with sambhar, butter paneer, ghee roti |
Repeat this 4 times to gain 10kg in a month!
Mistakes to Avoid While Gaining Weight
Even with the best 10 kg weight gain diet chart, you might hit a plateau. Here’s what not to do:
- Skipping meals or eating inconsistently
- Depending on junk food
- Not sleeping enough
- Avoiding exercise
- Not tracking progress
Consistency is key! Whether you’re looking for a 10 kg weight gain diet chart for men or a 10 kg weight gain diet chart for female, the principles remain the same: eat more, eat smart, train right, and rest well.
Now that you know exactly how to gain 10kg in a month, it’s time to get started. Use this diet chart for weight gain as your blueprint and modify it based on your preferences and body response.
Frequently Asked Questions
Yes, with a high-calorie, protein-rich diet and proper training, some people can gain 10kg in a month.
A 10 kg weight gain diet chart for female includes calorie-dense foods like dairy, nuts, bananas, and home-cooked meals enriched with ghee or butter.
Follow a diet for weight gain in 7 days with 5–6 high-calorie meals a day, including shakes, rice, ghee, paneer, and dry fruits.
Use home workouts, eat a calorie-surplus diet, and include milk, potatoes, bananas, eggs, and healthy fats in every meal.
For most, gaining 10 kg in 30 days is aggressive but possible with expert supervision. Focus on muscle, not just fat.
