breakfast while on the weight gain diet includes granola, chopped nuts, a banana, milk and juice.

A lunch would involve 1/2 an avocado, a can of tuna in oil, two sliced tomatoes, a handful of olives, mixed salad leaves, 2 teaspoons of olive oil and a tbsp of sesame seeds, and whole grain crackers. You are also allowed snacks spaced mid-way between meals, and must eat a sensible dinner.

Tips

The key to formulating any meal for weight gain is to concentrate on a sensible blend of complex carbohydrates , lean protein , and healthy fats . When attempting to gain weight, it is often beneficial to eat multiple small meals per day, rather than a few large meals. Especially when coupled with exercise, eating multiple small meals encourages your body to use the calories to build lean tissue (muscle).

Sample 2

Breakfast: Banana and milk or banana shake or smoothie, whole-grain toast, fruits, granola, nuts. Eat more fruit and drink less juice.
Do not give milk mixed with ghee to your child. It is not healthy.

Lunch: Roti/chapatti/wholegrain bread, rice, green vegetables, paneer (cottage cheese), dal, chickpeas (chole), black-eyed beans (lobia), rajma, whole wheat pudding (dalia), etc Dinner: Similar to lunch

In-between meals:: fruit, sandwich, yogurt (curd), milk, cheese, salad

Say No To

Avoid deep fried snacks like samosa, pakodas, bhujia etc.

Avoid fast foods including donut.

Alternatively, he can get testosterone prescribed from his doctor – but without some form of muscular training, the effect will be much less, and the muscle mass gained will largely be limited to legs and support structures.