14 साल की उम्र में स्वस्थ वजन बढ़ाने के लिए डाइट प्लान - #52069

🥗 Diet plan (Easy & Practical) 🌅 morning (empty stomach) 1 glass lukewarm milk 2 soaked almonds + 1 walnut + 2 raisins 👉 builds strength & nourishes tissues 🍳 breakfast (VERY IMPORTANT – don’t skip) choose ANY one: banana + milk smoothie (add peanut butter if possible) Paneer paratha + butter Poha/upma with peanuts 2 eggs + toast (if non-veg) 👉 add 1 tsp ghee/butter daily 🥤 mid-morning snack (school tiffin) banana OR chikki OR roasted peanuts OR homemade ladoo (atta/gond) 🍛 Lunch Roti + sabzi + dal 1 bowl rice with ghee Curd (if suits you) 👉 don’t eat very dry food → always add ghee 🥛 evening snack milk + banana peanut butter sandwich Boiled corn / sprouts chaat 🍽️ Dinner (light but nourishing) Khichdi + ghee Dal + rice Roti + paneer sabzi 🌙 Before sleep (VERY IMPORTANT) 1 glass milk + 1 pinch haldi or elaichi 👉 Helps weight gain + growth + sleep 💪 weight gain tips ✔️ Eat every 2.5–3 hours ✔️ Add ghee (1–2 tsp/day) ✔️ Include: banana (daily) Milk (2 times daily) peanuts / jaggery ✔️ Sleep 8 hours minimum 🚫 Avoid (important) Junk food (won’t give healthy weight) Cold drinks Skipping meals Too much tea/coffee 🌿 Ayurvedic support (safe at your age) Ashwagandha powder (very mild dose) 👉 ¼ tsp with milk at night (only if digestion is good)

morning milk + little ghee breakfast Idli/dosa/chapati + egg or peanuts Lunch Rice + dal + ghee Evening Banana + milk Dinner Chapati + dal/egg night milk