How to gain a few kilograms

Fitness queries answered by Leana Mogre.

I am a 21-year-old girl, my weight is 51 kgs and my height is 5'7". Please suggest a healthy vegetarian diet that would help me gain weight.
Swati Rokade

Hi Swati, according to your height, your ideal weight should be 60-65 kgs. You can follow this diet in order to increase your weight.

Breakfast (8 am): A glass of milk + 1 tsp sugar + proteinex 1 scoop + a plate of potato poha or two thalipith
Mid-morning (11 am): A glass of fresh fruit juice + a handful of mixed dried fruits
Lunch (2 pm): Two or three chapatis + one cup of rice + one bowl of dal or one cup of usal + one cup of vegetables + one cup of curd or yogurt or banana shrikhand + one bowl of vegetable or fruit salad
Evening snacks (5 pm): Chickoo milkshake or lassi + a whole wheat sandwich or a sago khichdi
Dinner (8 pm): Two chapatis + one cup of rice + a portion of paneer
Bed-time snack (11 pm): Some bhurji or rajma, one cup of vegetables + fruit salad with custard.