The key to effective weight gain lies in creating a calorie surplus while maintaining balanced nutrition. One convenient and efficient way to achieve this is by using a meal replacement shake. In this guide, we will explore how Primal Health Science Meal Replacement Shake, when consumed with milk and natural food source, can help increase daily calorie intake and support healthy, sustainable weight gain without relying on unhealthy foods.

Here’s a simple, practical diet plan for healthy weight gain using a meal replacement shake

Daily Diet Plan for Healthy Weight Gain

Morning (7–8 AM)

Primal Slim Fit Meal Replacement Shake one scoop (40 grams) + 250–300 ml full cream milk

 

• • Add 1 banana (optional for extra calories)

• • Calories: ~350–500 kcal

Kickstarts calorie intake early

Breakfast (9–10 AM)

Choose one:

 

• • 3–4 whole eggs (boiled/omelette) + 2 brown bread

• • OR paneer bhurji 150 grams + 2 roti

• • OR peanut butter toast + 250 ml milk

Calories: ~400–600 kcal

Mid-Morning Snack (11:30 AM)

 

• • Handful of almonds + walnuts

• • OR 100 grams fruit + one spoon peanut butter

Calories: ~200–300 kcal

Lunch (1–2 PM)

Balanced high-calorie meal:

 

• • 2–3 roti + rice

• • Dal (small bowl) / chicken / paneer (150 grams)

• • Vegetables + salad (one bowl)

• • 1 tsp ghee or butter

Calories: ~600–800 kcal

Evening Snack (4–5 PM)

Options:

 

• • Banana shake / smoothie with 250 ml Milk

• • Sprouts chaat

• • Boiled corn / roasted chana

Calories: ~200–300 kcal

Post-Workout (If Applicable)

Primal Slim FIt Meal Replacement Shake one scoop (40 grams) + 250 ml milk

 

• • Helps muscle recovery

• • Adds extra calories

Dinner (8–9 PM)

 

• • 2–3 roti + sabzi

• • Paneer 100 grams / chicken 100 grams / dal (small bowl)

• • Salad

Calories: ~500–700 kcal

Before Bed (Optional but Powerful)

Warm milk (200 ml)

 

• • 1 tsp peanut butter or handful nuts

BASICS FOR HEALTHY WEIGHT GAIN

Calories IN > Calories OUT (calorie surplus)
Focus on clean calories + high protein

Key Tips for Weight Gain

Use Full Cream Milk

 

• • Adds extra calories naturally

• • Better for weight gain vs toned milk

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Increase Frequency, Not Just Quantity

Eat every 2.5–3 hours

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Add Calorie Boosters

 

• • Peanut butter

• • Banana

• • Dry fruits

• • Ghee (in moderation)

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Don’t Skip Protein

Aim for:
1.2 – 1.6g protein per kg body weight

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Strength Training is Important

 

• • Gym / resistance training = muscle gain

• • Without it → more fat gain

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Expected Results

With this plan:

 

• • Calorie intake: 2200–2800 kcal/day

• • Weight gain: 2–4 kg/month (healthy range)

Track your calories

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Important Reminder

 

• • Shake should support your diet, not replace all meals

• • Stay consistent for 4–6 weeks minimum

Disclaimer:
The diet plans and nutritional suggestions shared on this website are intended for educational and informational purposes only. Individual results may vary depending on factors such as age, metabolism, medical conditions, physical activity, and overall diet. This information is not intended as medical advice and should not replace consultation with a qualified healthcare professional. Always consult a doctor or nutritionist before making significant dietary or lifestyle changes.