Biodata:
Name: Mr. Bilal Ahmed
Age: 26
Sex: Male
Anthropometry:
Height: 6ft. 2 Inch Weight: 60kg BMI :17
Case: He wants to gain some weight
WEEK 1
Day 1
Breakfast: 8am
• 2 boiled eggs +Tea/coffee
Snack: 1:11am
• Smoothie
Ingredients:
• 1 cup milk
• 1 scoop protein powder (plant based)
• 4 almonds
• 2 dates
• 1 spoon honey
• 1 tea spoon chia seeds.
Lunch 2pm
• Chick pea salad (1 bowl.)
• 300g grilled chicken/fish
Snack: 2:05pm
• Tea+ 3-4 fibre biscuits
Dinner: 8.30pm
• 1 bowl rice
• 200g grilled fish/prawns
Day2
Breakfast: 8am
• 1 whole wheat flat bread
• 1 cheese omelet
• 1.cup tea
Snack: 1:11am
• Vegetable salad/sandwich (SUBWAY)
Lunch 2pm
• 300g mutton chops+1, 2 flat bread
Snack 2:05pm
• Hand full of dry fruits
Dinner: 8.30pm
• 500g grilled fish/prawns
Day 3
Breakfast: 8am
• 3 French toast
• Tea
Snack: 1:11am
• Smoothie
Ingredients:
• 1cup milk
• 8-10 raspberries
• 1 tb. Spoon peanut butter
• 1 tb. Spoon honey
Lunch 2pm
• Biryani (1 plate)
Snack 2.05pm
• 1 bowl mixed fruit salad
Dinner: 8.30pm
• 1 lamb/chicken shawarma.
• 11pm (before bed)
• 1 glass milk
Day 4
Breakfast: 8am
1 mushroom omelette
2 slice whole wheat bread
Tea
Snack: 1:11am
Strawberry shake
Lunch 2pm
• Chicken+vegetables salad (1bowl)
Snack 2.05pm
• Tea + whole wheat biscuit
Dinner: 8.30pm
• 1 bowl daal
• 1 plate boiled rice
Day 5
Breakfast: 8am
• 2 boiled eggs
• 2 french toasts
• 1 cup tea
Snack: 1:11am
• 1 glass fresh juice
• 1 chicken sandwich
Lunch 2pm
• Curry + 2 flat bread
Snack 2:05pm
• Smoothie
Ingredients:
• 1 banana
• 4 almonds
• 1 scoop protein powder
• 1 cup milk
• 1 tb. spoon honey
Dinner: 8.30pm
• Chicken steak + rice
Day 6
Breakfast: 8am
• 1 cheese omelet (2 eggs)
• 1 paratha
• 1 cup tea
Snack: 1:11am
• 4 chicken nuggets
Lunch 2pm
• Beef rice
Snack 2.05pm
• 2 banana
• 1 apple
Dinner: 8.00pm
2 kebabs
1 roti
Day 7
Cheat day
WEEK 2
Day 1
Breakfast: 8am
• 2 boiled eggs +Tea/coffee
Snack: 1:11am
• Smoothie
Ingredients:
• 1 cup milk
• 1 scoop protein powder (plant based)
• 4 almonds
• 2 dates
• 1 spoon honey
• 1 tea spoon chia seeds.
Lunch 2pm
• Chick pea salad (1 bowl.)
• 300g grilled chicken/fish
Snack: 2:05pm
• Tea+ 3-4 fibre biscuits
Dinner: 8.30pm
• 1 bowl rice
• 200g grilled fish/prawns
Day2
Breakfast: 8am
• 1 whole wheat flat bread
• 1 cheese omelet
• 1.cup tea
Snack: 1:11am
• Vegetable salad/sandwich (SUBWAY)
Lunch 2pm
• 300g mutton chops+1, 2 flat bread
Snack 2:05pm
• Hand full of dry fruits
Dinner: 8.30pm
• 500g grilled fish/prawns
Day 3
Breakfast: 8am
• 3 french toast
• Tea
Snack: 1:11am
• Smoothie
Ingredients:
• 1cup milk
• 8-10 raspberries
• 1 tb. Spoon peanut butter
• 1 tb. Spoon honey
Lunch 2pm
• Chicken and corn soup (1 serving)
• 1 chicken sandwich
Snack 2.05pm
• 1 bowl mixed fruit salad
Dinner: 8.30pm
• 1 lamb shawarma.
• 11pm (before bed)
• 1 glass milk
Day 4
Breakfast: 8am
1 mushroom omelette
2 slice whole wheat bread
Tea
Snack: 1:11am
Strawberry shake
Lunch 2pm
• Chicken+vegetables salad (1bowl)
Snack 2.05pm
• Tea + whole wheat biscuit
Dinner: 8.30pm
• 1 bowl daal
• 1 plate boiled rice
Day 5
Breakfast: 8am
• 2 boiled eggs
• 2 french toasts
• 1 cup tea
Snack: 1:11am
• 1 glass mint margarita
• 1 chicken sandwich
Lunch 2pm
• Curry + 2 flat bread
Snack 2:05pm
• Smoothie
Ingredients:
• 1 banana
• 4 almonds
• 1 scoop protein powder
• 1 cup milk
• 1 tb. spoon honey
Dinner: 8.30pm
• Chicken steak + rice
Day 6
Breakfast: 8am
• 1 cheese omelet (2 eggs)
• 1 paratha
• 1 cup tea
Snack: 1:11am
• 4 chicken nuggets
Lunch 2pm
• Beef rice
Snack 2.05pm
• 2 banana
• 1 apple
Dinner: 8.00pm
2 kebabs
1 roti
Day 7
Cheat day
WEEK 3
Day 1
Breakfast: 8am
2 boiled eggs +Tea/coffee
Snack: 1:11am
• Smoothie
Ingredients:
• 1 cup milk
• 1 scoop protein powder (plant
based)
• 4 almonds
• 2 dates
• 1 spoon honey
• 1 tea spoon chia seeds.
Lunch 2pm
• Chick pea salad (1 bowl.)
• 300g grilled chicken/fish
Snack: 2:05pm
• Tea+ 3-4 fibre biscuits
Dinner: 8.30pm
• 1 bowl rice
• 200g grilled fish/prawns
Day2
Breakfast: 8am
1 whole wheat flat bread
• 1 cheese omelet
• 1.cup tea
Snack: 1:11am
• Vegetable salad/sandwich (SUBWAY)
Lunch 2pm
• 300g mutton chops+1, 2 flat bread
Snack 2:05pm
• Hand full of dry fruits
Dinner: 8.30pm
• 500g grilled fish/prawns
Day 3
Breakfast: 8am
• 3 french toast
• Tea
Snack: 1:11am
• Smoothie
Ingredients:
• 1cup milk
8-10 raspberries
• 1 tb. Spoon peanut butter
• 1 tb. Spoon honey
Lunch 2pm
• Homemade curry+ flat bread 1 or 2
Snack 2.05pm
• 1 bowl mixed fruit salad
Dinner: 8.30pm
• 1 plate boiled rice with grilled
chicken
• 11pm (before bed)
• 1 glass milk
Day 4
Breakfast: 8am
1 mushroom omelette
2 slice whole wheat bread
Tea
Snack: 1:11am
Strawberry shake
Lunch 2pm
• Chicken+vegetables salad (1bowl)
Snack 2.05pm
• Tea + whole wheat biscuit
Dinner: 8.30pm
• 1 bowl daal
• 1 plate boiled rice
Day 5
Breakfast: 8am
• 2 boiled eggs
• 2 french toasts
• 1 cup tea
Snack: 1:11am
• 1 glass mint margarita
• 1 chicken sandwich
Lunch 2pm
• Curry + 2 flat bread
Snack 2:05pm
• Smoothie
Ingredients:
• 1 banana
• 4 almonds
• 1 scoop protein powder
• 1 cup milk
• 1 tb. spoon honey
Dinner: 8.30pm
• Chicken steak + rice
Day 6
Breakfast: 8am
• 1 cheese omelet (2 eggs)
• 1 paratha
• 1 cup tea
Snack: 1:11am
• 4 chicken nuggets
Lunch 2pm
• Beef rice
Snack 2.05pm
• 2 banana
• 1 apple
Dinner: 8.00pm
2 kebabs
1 roti
Day 7
Cheat day
WEEK 4
Day 1
Breakfast: 8am
• 2 boiled eggs +Tea/coffee
Snack: 1:11am
• Smoothie
Ingredients:
• 1 cup milk
• 1 scoop protein powder (plant based)
• 4 almonds
• 2 dates
• 1 spoon honey
• 1 tea spoon chia seeds.
Lunch 2pm
• Chick pea salad (1 bowl.)
• 300g grilled chicken/fish
Snack: 2:05pm
• Tea+ 3-4 fibre biscuits
Dinner: 8.30pm
• 1 bowl rice
• 200g grilled fish/prawns
Day2
Breakfast: 8am
• 1 whole wheat flat bread
• 1 cheese omelet
• 1.cup tea
Snack: 1:11am
• Vegetable salad/sandwich (SUBWAY)
Lunch 2pm
• 300g mutton chops+1, 2 flat bread
Snack 2:05pm
• Hand full of dry fruits
Dinner: 8.30pm
• 500g grilled fish/prawns
Day 3
Breakfast: 8am
• 3 french toast
• Tea
Snack: 1:11am
• Smoothie
Ingredients:
• 1cup milk
• 8-10 raspberries
• 1 tb. Spoon peanut butter
• 1 tb. Spoon honey
Lunch 2pm
• Homemade any curry with roti
Snack 2.05pm
• 1 bowl mixed fruit salad
Dinner: 8.30pm
• 1 lamb/chicken shawarma or sandwich
• 11pm (before bed)
• 1 glass milk
Day 4
Breakfast: 8am
1 mushroom omelette
2 slice whole wheat bread
Tea
Snack: 1:11am
Strawberry shake
Lunch 2pm
• Chicken+vegetables salad (1bowl)
Snack 2.05pm
• Tea + whole wheat biscuit
Dinner: 8.30pm
• 1 bowl daal
• 1 plate boiled rice
Day 5
Breakfast: 8am
• 2 boiled eggs
• 2 french toasts
• 1 cup tea
Snack: 1:11am
• 1 glass mint margarita
• 1 chicken sandwich
Lunch 2pm
• Curry + 2 flat bread
Snack 2:05pm
• Smoothie
Ingredients:
• 1 banana
• 4 almonds
• 1 scoop protein powder
• 1 cup milk
• 1 tb. spoon honey
Dinner: 8.30pm
• Chicken steak + rice
Day 6
Breakfast: 8am
• 1 cheese omelet (2 eggs)
• 1 paratha
• 1 cup tea
Snack: 1:11am
• 4 chicken nuggets
Lunch 2pm
• Beef rice
Snack 2.05pm
• 2 banana
• 1 apple
Dinner: 8.00pm
2 kebabs
1 roti
Day 7
Cheat day
Weight Gain Salads
1. Greek salad Makes 2 servings Prep time: 10 min
Ingredients:
• 3 cups romaine lettuce
• 6 oz grilled chicken breast
• 1 red bell pepper, cored and seeded
• 1 green bell pepper, cored and seeded
• 1/2 medium cucumber
• 2 stalks celery, ends trimmed
• 6 Kalamata olives, pitted
• 2 Tbsp bottled reduced-fat Greek or Mediterranean
dressing
• 3 Tbsp reduced-fat feta cheese How to make it?
Chop lettuce, chicken, peppers, cucumber, celery, and olives. Add to
large bowl. Just before serving, add dressing and toss using salad
tongs, two forks, or two wooden spoons. Top with feta.
2. Spinach salad Makes 2 servings Prep time: 10 min
Ingredients:
• 5 cups chopped baby spinach (or regular spinach with stems
removed)
• 6 oz. lean grilled turkey breast (or turkey deli meat), chopped
• 1 Tbsp. real bacon bits
• 2 Tbsp. reduced-fat crumbled blue cheese
• 2 hard-boiled egg whites, chopped
• 1 small tomato, cored and chopped
• 4 black olives, chopped
• 2 Tbsp. reduced-fat blue cheese dressing How to make it?
Put all ingredients except dressing in a large bowl. Just before eating
salad, add dressing and toss using salad tongs, two forks, or two
wooden spoons.
3. Thai salad
Makes 2 servings
Prep time: 10 min
Ingredients:
• 3 cups Napa cabbage, finely sliced
• 1 cup red cabbage, finely sliced
• 2 green onions (green and white parts), ends trimmed, finely
chopped
• 1/2 cup mung bean sprouts
• 3 Tbsp reduced-fat thai, peanut, or ginger salad dressing
• 6 oz medium or large grilled or steamed shrimp
• 1 Tbsp dry-roasted peanuts How to make it?
Mix cabbages, onions, and sprouts in a large bowl. Just before
serving, add dressing and toss using salad tongs, two forks, or two
wooden spoons. Top with shrimp and peanuts. Serve immediately.
4. Kale salad
Makes 2 servings
Prep time: 10 min
Cook time: 5 min.
Ingredients:
• 1 Tbsp salt-free Mexican or southwest seasoning, or to
taste
• 6 oz 96% lean ground beef
• 3 cups kale leaves, finely slivered
• 1/4 cup canned no-salt-added black beans, rinsed and
drained
• 3 Tbsp fresh or no-salt-added canned corn, rinsed and
drained
• 1/2 green bell pepper, cut into bite-size pieces
• 1/4 small avocado (optional)
• 1/3 cup fresh pico de gallo, or salsa, drained
• 2 Tbsp reduced-fat southwest or ranch salad dressing
• 1 oz low-fat cheddar cheese
• 6 baked tortilla chips, broken How to make it?
Mix seasoning with beef. Toss kale, beans, corn, bell pepper, and
avocado in a bowl.
Place a frying pan over medium heat and “crumble” the beef into it.
Cook until no longer pink, about 5 minutes.
Add Pico de Gallo and dressing to the veggie bowl and toss. Top with
cheddar, chips, and beef. Serve immediately.
5. Salmon salad
Makes 2 servings
Prep time: 10 min
Cook time: 10 min.
Ingredients:
• 6 sun-dried tomatoes
• 4 cups arugula
• 1 cup asparagus pieces
• 1 oz. low-fat mozzarella cheese, cubed
• 1 roasted red pepper, cut into bite-size strips
• 2 Tbsp. reduced-fat roasted red pepper, balsamic, or Italian
dressing
• 6 oz. grilled salmon (either fresh or pre-prepared) How to make
it?
Rehydrate sun-dried tomatoes, if necessary, by placing them in a
small soup pan and covering with water. Place pan over high heat.
Boil until soft, approximately 6 minutes. Drain and run tomatoes
under cold water.
Meanwhile, mix the arugula, asparagus, mozzarella, and roasted red
pepper in a large bowl. Chop the sun-dried tomatoes and add them.
Just before serving, add dressing and toss using salad tongs, two
forks, or two wooden spoons. Top with salmon. Serve immediately.
Believe in yourself you can do it.
____________
Dn. Laraib Zahra
