Weekly Diet for Healthy Weight
If you a person concern that you are thin, you may follow this diet chart to gain healthy weight.
Day | Breakfast | Food | Snack | Dinner |
Saturday | 1 coffee with skimmed milk, churros and 1 orange juice. | Potatoes cooked to taste, baked fish with salad and 2 tangerines. | Bread with olive oil and tomato and 1 cup low-fat milk. | Mashed potatoes, filets and 1 slice pineapple. |
Sunday | 1 coffee with skimmed milk, 1 slice of bread and 1 fruit juice. | Seafood paella, salad and 1 custard. | 1 yogurt with nuts. | Tortilla soup, baked fish with potatoes and 1 pear. |
Monday | 1 plain yogurt with honey or sugar, cereals, seasonal fruit or nuts. | Lentil soup, eggs any style with lettuce and cheese. | 1 serrano ham sandwich. | Cream of carrot, cod nuggets and 1 fruit juice. |
Tuesday | 1 cup low-fat milk with chocolate, toast with olive oil and tomato juice and 1 fruit. | Avocado salad and dumplings with vegetables. | Plantain chips with hot chocolate. | Julienne, fried chicken with tomato and grapes. |
Wednesday | 1 coffee with skimmed milk, biscuits with jam and 1 orange juice. | Rice with vegetables, chicken with apple and 1 fruit yogurt. | 1 bread with paté and 1 fruit juice. | Kiwi and strawberries with cream cheese, roma calamari and 1 pear. |
Thursday | 1 coffee with skimmed milk, toast with butter and honey and 1 fruit juice. | Vegetable salad with a serving of meat and cheese and peach in syrup. | Fruit plate with yogurt. | Egg and spinach with tomatoes and 1 sherry custard. |
Friday | 1 plain yogurt, cereal and 1 banana. | Vegetable salad, salmon with mashed potatoes and 1 kiwi. | Cottage cheese with honey. | Chicken breast and vegetables and low-fat milk 1 cup. |
Also include those:
- Drink plenty of water, at least 8 glasses a day.
- Add bread to the main meals.
- Avoid to eat fast food.
- Sleep at least 6 hours in a day.
- Regular physical exercise.
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