New Delhi, August 18, 2025 : Gaining weight can be just as challenging as losing it, especially for those with fast metabolism, low appetite, or uncertainty about what to eat. Content creator Sujeet Chaurasia, who transformed his body from 45kg to 87kg, recently shared his daily diet plan on Instagram, offering insights into how consistent nutrition and hydration can lead to healthy weight gain.

Sujeet’s regimen starts early. At 7:30 AM, he begins with 1 litre of water to hydrate his body, followed by a protein-rich mix of 70g black chana and 60g moong. This combination provides slow-digesting proteins and energy to kickstart the day.

Breakfast at 9:30 AM includes 100g oats for slow-releasing energy, two bananas for natural sweetness and potassium, and a tablespoon of peanut butter for healthy fats and protein. This combination helps sustain energy levels until the next meal.

By mid-morning, around 12 PM, non-vegetarians can include a protein boost of four eggs with bread or a four-egg omelette. Sujeet also recommends a nutrient-packed milkshake prepared with 250ml milk, two bananas, one tablespoon peanut butter, and dry fruits for extra calories, vitamins, and minerals.

Lunch at 3 PM focuses on a balanced mix of carbs, protein, and probiotics. Sujeet consumes 100g rice for energy, 100g dal for protein, 80g dahi for gut-friendly probiotics, and a side salad for fibre and essential vitamins.

A pre-workout snack at 6 PM consists of 80g oats and two bananas to fuel workouts, while post-workout recovery around 8 PM includes 100g of potatoes or a milkshake to replenish energy and support muscle recovery.

Dinner at 10:30 PM rounds out the day with three rotis and vegetable sabji for carbohydrates and fibre, accompanied by 100g paneer to provide protein and healthy fats.

Sujeet also emphasizes lifestyle tips to maximize results. Gradually increasing meal quantity and appetite ensures steady gains. Drinking 3–4 litres of water daily helps maintain hydration, while 7–8 hours of sleep supports recovery and muscle growth. Workouts should be kept under 1.5 hours to avoid overtraining, ensuring that the body efficiently converts nutrition into healthy weight.

Sujeet’s transformation demonstrates how a structured daily routine, balanced meals, and consistent hydration can make significant changes to body weight and health. His journey is a reminder that gaining weight healthily requires patience, discipline, and an understanding of nutritional needs.

Important Note: This article is for informational purposes only and should not replace professional medical advice. Readers should consult a doctor or certified nutritionist before making significant dietary changes.