you need to increase your calories in order to gain weights, so that’s why you have to eat more than three times a day more than normal people if you want to gain weights.
I recommend you stop eating sugar and sweet things instead use more nuts and find some veggie stuff with more protein to eat as a snack.
drink art least 10 glasses of water a day and reduce the amount of alcohol.
its hard to write the veggie diet cus I don’t know if everything is easy to find over there ?
Monday
- Breakfast: Oatmeal with fruit and flaxseeds
- Lunch: Grilled veggie and hummus wrap with sweet potato
- Dinner: Tofu banh mi sandwich with pickled slaw
Tuesday
- Breakfast: Scrambled eggs with tomatoes
- Lunch: Zucchini stuffed with veggies and feta with tomato soup
- Dinner: Chickpea curry with basmati rice
Wednesday
- Breakfast: Greek yogurt with chia seeds and any fruit
- Lunch spiced lentil soup rice
- Dinner: Chickpea curry with basmati rice
- Thursday
- Breakfast: Tofu scramble with sauteed peppers, onions and spinach
- Lunch: Burrito bowl with brown rice, beans, salsa and veggies
- Dinner: Vegetable paella with a side salad
Friday
- Breakfast: Whole-wheat toast with avocado and nutritional yeast
- Lunch: Marinated tofu pita pocket with Greek salad
- Dinner: Chickpea curry with basmati rice
Saturday
- Breakfast: Smoothie of kale, berries, bananas, nut butter and almond milk
- Lunch: Red lentil veggie burger with avocado salad
- Dinner: Flatbread with grilled garden vegetables and pesto
Sunday
- Breakfast: Kale and sweet potato hash
- Lunch: Bell peppers stuffed with tempeh with zucchini fritters
- Dinner: Chickpea curry with basmati rice
