हिन्दी: 30 दिनों के स्वस्थ वजन बढ़ाने के लिए कैलोरी-भरे लेकिन संतुलित नाश्ते।
ଓଡ଼ିଆ: ୩୦ ଦିନରେ ସୁସ୍ଥ ଭାବେ ଓଜନ ବଢ଼ାଇବା ପାଇଁ ସନ୍ତୁଳିତ ଜଳଖିଆ।
Healthy weight gain still needs protein, carbohydrates, fats and micronutrients. Use these breakfasts as a 30-day starting pattern and scale portions to your needs.
Oatmeal with nut butter and banana
½ cup rolled oats, 1 cup milk, 1–2 tbsp nut butter, 1 banana, optional honey and seeds or crushed nuts.
Greek yogurt parfait
1 cup full-fat Greek yogurt, ½ cup granola, ½ cup berries, honey or agave.
Egg, spinach and avocado toast
2 slices whole-grain bread, 2 eggs, ½ avocado, salt, pepper and chilli flakes.
Smoothie bowl
Blend full-fat yogurt or milk, banana, frozen berries, honey and optional protein powder. Top with almonds, coconut and fruit.
Whole-grain pancakes
Serve with Greek yogurt, maple syrup and fruit.
High-calorie smoothie
Whole milk, banana, peanut butter, oats, honey and optional protein or mixed-nut powder.
Talk to a clinician or dietitian before a structured gain plan. Food plus training plus rest works better than calories alone.