A Simple Recipe for Weight Gain and Muscle Building

A Simple Recipe for Weight Gain and Muscle Building

If you are looking to gain weight and build muscle, then this recipe is for you. It is a simple and tasty meal that requires no cooking or fancy equipment. With just five simple ingredients, you can easily make this recipe and achieve your fitness goals faster.

The Ingredients

  • 40 grams of rolled oats: Oats are an excellent source of complex carbohydrates, providing about 173 calories.
  • 200 grams of curd: Curd is a primary source of protein, providing about 145 calories.
  • Medium-sized banana: Bananas are high in calories and are ideal for muscle building and weight gain.
  • Five pitted dates: Dates are known to increase bone weight and strength.
  • One handful of unsalted roasted peanuts: Peanuts are a source of healthy fats, providing about 170 calories.

The Recipe

To make this recipe, take a bowl and put 40 grams of rolled oats in it. Add 200 ml of curd and mix well so that the oats are properly soaked in the curd. Once this is done, top one half of it with a layer of freshly cut banana pieces and the other half with pitted dates. Finally, sprinkle a handful of unsalted roasted peanuts onto it. That's it. Your tasty muscle-building meal is now ready.

This recipe is perfect for muscle building and weight gain, as it provides 703 calories in just one small meal. It is also practical and convenient, as it hardly takes one minute to make. Plus, it is purely vegetarian.

When to Have It

This recipe can be enjoyed at almost any time of the day. You can include it for breakfast, lunch, or dinner. However, it is recommended to have it in between meals, such as a pre-workout meal. If you work out in the evening, you can have it a few hours before your workout. If you work out in the morning, you can have it as an evening snack. Having it once a day is good enough, but you can have it up to twice a day if desired.


Can rolled oats be eaten without cooking.

Yes, rolled oats can be easily eaten without cooking. You can add them in shakes, smoothies, or mix them with curd, as we did in this recipe. They will taste absolutely fine, especially when combined with other ingredients.

How long should I have this meal to see visible results.

It is recommended to have this meal for at least 15 consecutive days to see some visible results. However, consistency is key when it comes to gaining weight and building muscle.

Can I change any of the ingredients in this recipe.

It is advised not to change any of the ingredients, as they are all naturally high in calories and contribute to the effectiveness of the meal. However, if you are allergic to peanuts, you can replace them with almonds, cashews, or walnuts. If you are vegan, you can replace curd with plant-based yogurt like soy yogurt.

Will this meal help me gain muscle or fat.

This meal can help you gain weight in the form of muscle if combined with regular workouts. It is important to stay in a calorie surplus and engage in weight training or resistance training to build muscle.

Is there any difference in nutrition for males and females.

When it comes to nutrition, there is no difference between males and females. The only difference is the quantity. If 700 calories is too much for you in one serving, you can consume a reduced quantity to get about 500 calories from the meal.

Can I increase the protein content of this meal.

This meal already contains about 20 grams of protein. If you want to increase the protein content, you can add half to one scoop of protein powder depending on your muscle maturity.

I hope this recipe and information have been helpful to you. Enjoy your muscle-building journey.

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