Gaining weight can be difficult for a skinny girl. So today, I will discuss Weight Gain in Challenge for Skinny Girl. By accepting this challenge, a skinny girl can easily gain weight in a month. However, gaining weight can often lead to various diseases, so it is better to gain a healthy weight.

You can gain healthy weight in a month by following the ways I will discuss in this article. Here, I am discussing the best weight gain diets and exercises. There is also a 7-day meal plan that allows you to gain a healthy weight by repeating for a month. So if you want to take Weight Gain in Challenge for Skinny Girl, read the full article.

What to do for Weight Gain in Challenge for Skinny Girl?

The importance of weight gain is immense for presenting a skinny girl beautifully to a loved one. It is everyone’s dream to have a beautiful body. However, many of us do not know what we need to do for weight gain. Weight gain is possible in just one month if we follow the proper guidelines. There are a few things to pay attention to gain weight. The following tips will help you gain weight:

  1. Eating the right foods 
  2. Exercise regularly 
  3. Follow a specific meal plan

Here, I have focused on weight gain: meals, barriers, and a proper meal plan. Below we discuss the best weight gain foods, exercise, and a 7-day meal plan that will guarantee you weight gain.

10 Best Foods for Weight Gain 

In the article Weight Gain in Challenge for Skinny Girl, we will discuss different types of weight gain tips. But the most significant way to gain weight is to eat right. So here we will discuss some of the best weight gain foods. You cannot gain weight healthily without the dietary ingredients shown here. So my advice is to try to eat the foods shown here regularly. Hopefully, you will be able to present yourself more attractive by gaining healthy weight very quickly. Let’s know about the best foods for weight gain.

1. Rice

Rice is a source of carbs which is effective in weight gain. It can cause more weight gain at a lower cost. From 1 cup cooked white rice, you can get 204 calories, 44 grams of carbs. It is a reasonably calorie-dense food ingredient that contains very little fat. As a result, it does not allow excess fat to accumulate in your body. 

It’s also easy to make, which helps you get high amounts of carbohydrates and calories. Rice also helps you eat more food. If you are very busy, you can add more protein sources. In cooked rice, you can mix butter and Parmesan cheese, broccoli, etc. It is also another way to increase calories by roasting eggs, peanuts, or cashews. One dish of rice for weight gain is the best ingredient for a healthy lunch.

2. Milk

Milk is an effective ingredient for weight gain and muscle building. It has been popular for weight gain around the world for decades. Milk can provide a good balance of protein, carbohydrates, and fats at the same time. It also contains sources of calcium, minerals, and other vitamins. Milk is the best ingredient for you if you are trying to build muscle. If you drink it every day with weightlifting, it can help you add muscle. 

One study found that milk, lentils, and casein combine to provide other proteins. One cup of milk contains 149 calories which are effective for weight gain. To achieve a healthy weight gain, drink one cup of milk daily with meals or after exercise. You can also add milk smoothies to your daily diet. However, I advise you to mix 1 cup frozen berries, 1 cup whole milk, 2 teaspoons honey, and 1 teaspoon vanilla every morning. This drink works to both increases your weight and increases muscle mass.

3. Red meats

Red meat is one of the weight gain foods that is used to build weight gain and muscle. Every 6 ounces of red meat contains about 5 grams of amino acids that stimulate muscle protein synthesis and add new muscle tissue. It also contains 456 calories and 49 grams of protein. Red meat is one of the best muscle-building supplements globally, one of the sources of creatine. Choose fatty cuts when buying meat, as they provide more calories than lean meats. 

This type of meat helps to add extra calories and weight. One study found that taking 6 ounces of red meat six days a week for six weeks resulted in lean mass. It is also capable of increasing energy by 18% and increases the muscle-building hormone IGF-1. Lean meats also contain a lot of protein, but lean meats provide more calories. So for weight gain, I suggest you eat fatty meat. Try eating 3-ounces of red meat at dinner every day for the weight gain challenge; it will give you about 300 calories.

4. Nuts and nut butter

Want an excellent for weight gain but nuts and almond butter. Each 1/4 cup of raw nuts is a good source of calories, protein, fiber, and healthy fats. It is a calorie-dense food ingredient that can quickly add hundreds of calories to your body if you eat two handfuls a day. If you feel comfortable eating raw nuts, you can add almond butter to snacks or meals. 

Adding almond butter will turn your daily snack into a high-calorie snack in no time. Whole milk peanut butter smoothie provides 270 calories. However, if you want, you can use other almond butter instead of peanuts. Always choose sugar and oil-free 100 percent almond butter. But it would be best if you could make your homemade almond butter.

5. Potatoes and starches

Potato and starchy foods provide extra calories for weight gain. Using this weight gain is easy and affordable. For healthy weight gain, you can choose quinoa, oats, corn, bacon, squash, winter vegetables, beans, and pulses. Not only does potato and other starchy foods also increase muscle glycogen stores. 

You can have breakfast with toast made of sweet potatoes every day. You can make this toast with sweet potato in just a few minutes. First, wash the potatoes, dry them, cut them into thin slices, and toast in a toaster or toaster oven. Then slather it with mashed avocado and a fried egg. It can be a perfect breakfast or workout snack for your weight gain.

6. Salmon and oily fish

Salmon or oily fish provide a lot of healthy fats. It works a lot like red meat for weight gain. Salmon and oily fish contain more omega-3 fatty acids along with other ingredients. It is a well-known food ingredient that is good for health and helps fight disease. A 6-ounce salmon provides about 250 calories and 12 grams of healthy fat. 

It also provides 37 grams of high-quality protein, which helps build muscle and gain weight. Add salmon to your daily diet for weight gain; it will give you many more benefits besides weight gain. You can make a salmon salad with a combination of greens, asparagus, and fat Greek yogurt, mayonnaise, or sour cream and add it to your daily diet.

7. Homemade protein smoothies

A homemade protein smoothie is a healthy drink that is effective in weight gain. It is a highly nutritious drink for rapid weight gain. The smoothies bought in the market contain sugar which is bad for health, so make your smoothie. Homemade smoothies have complete control over nutrition and taste. There are many smoothie recipes from which you can choose the one you like.

Chocolate Banana Almond Smoothie: To make it mix one banana, one scoop of chocolate whipped protein, and one tablespoon of almond butter.

Vanilla Berry Smoothie: You can make this smoothie by combining one cup of mixed berry, ice, 1 cup of high protein, full-fat Greek yogurt, and one scoop of vanilla whey protein.

Chocolate Hazelnut Smoothie: To make this smoothie, you’ll need one scoop of chocolate whey protein, one tablespoon of hazelnut butter, and one avocado.

Caramel Apple Smoothie: To make it, you need one slice of apple, 1 cup full-fat Greek yogurt, one tablespoon caramel, and one tablespoon sugar-free caramel sauce. Make a smoothie by mixing all the ingredients.

Vanilla Blueberry Smoothie: Mix 1 cup blueberries, one scoop of vanilla whey protein, 1 cup of Greek yogurt, and sweetener if needed to make this smoothie.

Super Green Smoothie: Make a smoothie by mixing 1 cup spinach, one avocado, one banana, 1 cup pineapple, and one scoop of vanilla whey protein.

Each smoothie shown here is capable of providing about 400-600 calories. It also contains high amounts of protein, minerals, and other essential vitamins.

8. Protein supplements

Protein supplements are a fun way to gain weight. There are numerous protein supplements, including gram, soy, and egg, and pea protein. Whey protein supplements are a straightforward and affordable strategy for strength training and weight gain. This supplement is the best drink for you if you are training for weight gain. It plays a role in weight gain by meeting your daily protein needs. It contains essential amino acids like meat and other animal products. 

For weight gain, you can take it every day after a workout and at any other time of the day. Add protein powder to your diet to your breakfast every morning. This smoothie ensures you get a balanced diet throughout the day. If you can make it at home, it will be better for your health. If you are an extreme girl, try the whey Shake recipe for breakfast every day. For extra protein, you can add almond butter or flaxseed.

9. Dried fruit

Dried fruit is a high-calorie food that provides the body with antioxidants and micronutrients. There are different types of dried fruits that are effective in weight gain. Dried fruits naturally contain high sugar content, which makes aphids great for weight gain. The dried fruit contains food ingredients and is very tasty to eat. Many people think that dried fruits have fewer nutrients. It is their misconception; however, that dried fruit is more nutritious than fresh fruit. 

It is rich in fiber and vitamins, and minerals. Add your favorite dried fruit to your daily diet for weight gain. You can also make a dried fruit milkshake and drink it, the best drink for weight gain. For this, you can follow our dry fruits milkshake for a weight gain article. Dried fruits will solve your body’s various malnutrition problems and increase your body’s resistance to disease.

10. Avocados

Avocado is a popular fruit that contains lots of healthy fats. It is a calorie-dense fruit that is an excellent food for weight gain. A large avocado can provide about 322 calories, 29 grams of fat, and 14 grams of fiber. It also contains vitamins, minerals, and various beneficial plant compounds. You can include it in your weight gain diet. 

However, the most popular dish is avocado toast. This recipe will be made by mashing some avocado and spreading it on your regular toast. You can also eat avocado in more different ways. It is very popular with salads, soups, sandwiches, etc. So definitely add this fruit to the weight gain challenge.

6 Exercises for Weight Gain 

A person cannot gain weight healthily just by eating nutritious food. Everyone should exercise properly with the right food. Exercise is effective in both weight gain and weight loss. Regular exercise is necessary to gain weight healthily. It is vital for Weight Gain in Challenge for Skinny Girl. Below I have discussed some of the exercises that will help a Skinny Girl to gain weight fast in a healthy way.

 1. Push-ups

Weight Gain in Challenge for Skinny Girl

Push-ups are a brilliant exercise for weight gain. It is effective for increasing the weight of your upper body. You can easily do this exercise at home without any equipment. Push-ups to do this exercise properly follow the steps below:

  • To do the exercise, first, lie on your stomach on a mat.
  • Now plan to level up by keeping your hands on the ground with the width of your shoulders.
  • Now lift your body upwards with the help of hands.
  • During this time, keep your legs and back straight, and extend the arms ideally.
  • Then bend your elbows and slowly lower your body and return to the previous position.
  • Do not touch any part of the body except the toes and hands during this time.
  • Repeat this procedure 15 times in 3 sets

 2. Pull-Ups

Weight Gain in Challenge for Skinny Girl

This is an exercise to help the wrists and neck. To do this, you will need a pull-up bar.

This exercise is effective for shaping the biceps, Trapezius, Forearms, and Deltoid Muscles. To do this, follow the steps below:

  • Hold the palm firmly on the pull-up bar and place the hand on the shoulder.
  • Now pull your body upwards and remove it entirely from the ground.
  • Keep pulling the body until your chin reaches the pool bar.
  • Then slowly lower the body by keeping the arms straight and returning to the lower position again.
  • Repeat this process ten times in 2 sets

 3. Bench Press

Weight Gain in Challenge for Skinny Girl

It is beneficial in shaping the back, triceps, trap, and anterior deltoids. A weight bar is required for this exercise. A trained person is recommended to do this exercise. Follow these steps to complete this exercise:

  • Keep your body relaxed and lie on a bench.
  • Now slowly lift the weight bar by extending the arms by holding the upper bar and extending the hand’s fingers.
  • Bend your arm 90 degrees as you lower the bar.
  • Repeat this process 4-5 times.

4. Bench Dips

Weight Gain in Challenge for Skinny Girl

This exercise helps in forming the triceps, but this exercise is not for those who have back or neck problems. When doing the exercise, pull the shoulder blades back and swell the chest. Below are the steps of this exercise:

  • Choose a stable and wide bench to do the exercise.
  • Lean your back against the bench in an extended position.
  • Now make a vertical position by bending the waist with the legs forward.
  • Now slowly lower your buttocks and breathe.
  • Then bend your elbows and push the body to create a vertical position on the floor.
  • Now straighten your arms, lift your torso and return to the starting position and exhale when you arrive.
  • Do this process 4-5 times.

 5. Lunges

Weight Gain in Challenge for Skinny Girl

Increasing muscle mass can also be achieved through lunges. Never lean back while doing this exercise. This exercise is beneficial in building your buttocks, quadriceps, hamstrings, and core. You can perform this exercise by following these steps:

  • To start the exercise, stand straight with your hips lined up.
  • Now take a deep breath by connecting your core.
  • Take the left leg one step forward and start the exercise by keeping the right knee vertical on the ground.
  • Now lift back your body by pressing the back of the ankle and return to the starting position.
  • If you want to get better results, hold some weight while doing the exercise.
  • Repeat this process 20 times daily.

 6. Squats

Weight Gain in Challenge for Skinny Girl

Squats are an excellent exercise that is a significant weight gain for both women and men. You can do this in many different variations. It helps in gaining weight as well as improving posture. Here are the correct methods for this exercise:

  • Stand up straight with your hips to do the exercise.
  • Now extend your arm forward with a vertical position on the ground.
  • Then, join the palm in front of the chest and keep the whole body stiff.
  • Now lower your buttocks to a position and take a deep breath. Come to a position where you are sitting in a chair.
  • Hold the position for a few seconds with your thighs parallel to the ground.
  • Return to the starting position in the same process again.
  • Repeat this process ten times.

7 Days Meal Plan for Weight Gain in Challenge for Skinny Girl

Here I have created a seven-day meal plan that will give you the best results for weight gain. If you follow this for only one month, you will be able to reach your desired goal. Let’s take a look at the list.


Meal TimeFoodAmount of Calories
Breakfast1 serving Almond-Honey Power Bar 1 cup strawberries704 calories
Morning Snack1 serving Almond-Honey Power Bar246 calories
LunchTwo servings Vegetable & Tuna Pasta Salad1 cup mango chunks649 calories
Evening SnackOne large apple1 Tbsp. natural peanut butter200 calories
Dinner1 serving Sheet-Pan Maple-Mustard Pork Chops and Carrots1- 1/2 cups Easy Brown Rice716 calories


Meal TimeFoodAmount of Calories
Breakfast1 serving Raspberry Peach Mango Smoothie BowlOne hard-boiled egg430 calories
Morning Snack15 baby carrots3 Tbsp. hummusOne medium orange192 calories
Lunch1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower GnocchiOne slice whole-wheat toast with 1 tsp. unsalted butter648 calories
Evening Snack1 serving Homemade Microwave PopcornOne large bananaEight unsalted almonds265 calories
DinnerTwo servings Philly Cheese Steak Sloppy JoesTwo cups fresh spinach & 1 cup shredded carrots topped with ½ Tbsp. Olive oil & ½ Tbsp. balsamic vinegar951 calories


Meal TimeFoodAmount of Calories
BreakfastTwo servings Maple-Nut Granola1 cup 2% milk646 calories
Morning SnackOne slice of Swiss cheeseEight whole-wheat crackers267 calories
Lunch1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower GnocchiOne slice whole-wheat toast with 1 tsp. unsalted butter648 calories
Evening Snack6 oz. 2% plain Greek yogurt1 cup strawberries1 Tbsp. honey234 calories
DinnerTwo servings Creamy Chicken, Brussels Sprouts and Mushroom One-Pot Pasta709 calories


Meal TimeFoodAmount of Calories
BreakfastTwo servings Maple-Nut Granola1 cup 2% milk646 calories
Morning Snack15 carrot sticks1/4 cup hummusOne medium orange218 calories
Lunch1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower GnocchiOne slice whole-wheat toast with 1 tsp. unsalted butter648 calories
Evening SnackFour graham crackersOne medium apple335 calories
Dinner1 serving Southern Style Oven-Fried Chicken1 serving Greek Potato Salad651 calories


Meal TimeFoodAmount of Calories
Breakfast1 serving Raspberry Peach Mango Smoothie BowlTwo hard-boiled eggs507 calories
Morning SnackTwo servings Almond-Honey Power Bars492 calories
Lunch1 serving Roasted Butternut Squash & Root Vegetables with Cauliflower GnocchiOne slice whole-wheat toast with 1 tsp. unsalted butter648 calories
Evening SnackTwo servings Homemade Microwave Popcorn165 calories
DinnerTwo servings Green Goddess Salad with ChickenOne slice whole-wheat toast with 1 tsp. unsalted butter697 calories


Meal TimeFoodAmount of Calories
Breakfast1 serving Raspberry Peach Mango Smoothie BowlOne medium orangeTwo hard-boiled eggs569 calories
Morning SnackOne medium apple1 Tbsp. peanut butter214 calories
LunchTwo servings Creamy Avocado and White Bean Wraps1 cup strawberries738 calories
Evening SnackFour graham crackers241 calories
DinnerTwo servings Tortilla Chip Flounder with Black Bean Salad722 calories


Meal TimeFoodAmount of Calories
Breakfast1 serving Vegan Freezer BurritosOne medium banana2 Tbsp. peanut butter644 calories
Morning Snack6 oz. 2% plain Greek yogurt½ cup blueberries1 Tbsp. honey230 calories
LunchTwo servings Creamy Avocado and White Bean Wraps692 calories
Evening Snack1 serving Almond-Honey Power Bar246 calories
Dinner1 serving Creamed Spinach-Stuffed SalmonTwo servings Garlicky Green Beans3/4 cup Easy Brown Rice665 calories

Things to Avoid for Weight Gain in Challenge for Skinny Girl

Weight gain is not impossible if we practice the right ways to gain weight. However, many people do things for which they cannot gain weight even if they try a hundred times. Here are a few things that Weight Gain in Challenge for Skinny Girl should avoid.

Giving up too fast

Healthy weight gain requires patience along with proper diet and exercise. If you give up after trying for a while, you will never succeed in Weight Gain in Challenge for Skinny Girl. Many people succeed in the challenge of weight gain in a short time, and many people take a little more time. So try not to give up.

Insufficient cardiovascular exercise

Some people stop doing cardiovascular exercise during the weight gain diet. They may not know it is essential for maintaining a healthy heart, lungs, and brain. Running, swimming, and cycling are great ways to do this exercise. Try to gain weight three times a week for 20 minutes without completely stopping cardiovascular exercise.

A diet low in vegetables

Many vegetables are low in calories which is why many people avoid them in their weight gain diet. However, for weight gain, these vegetables should be eaten as before weight gain diet. Vegetables are an essential source of vitamins and minerals, leading to malnutrition if not eaten in the right amounts.

5 Tips to Weight Gain in Challenge for Skinny Girl

Here are some great tips that can be helpful for Weight Gain in Challenge for Skinny Girl. Following these tips will make your weight gain challenge more fun. Let’s take a look at the tips!

1. Create a goal

To achieve success, you should clearly understand how much weight you want to gain at what time. It will help you tackle the challenge of gaining weight. If you know a specific goal, you can determine the amount of weight gain in your day.

2. Diet Plan

Fatigue and constant tiredness will follow weight loss. Create a diet plan for the duration of your weight gain challenge. Add extra calories to this diet. You can add some more snacks to your diet days for faster weight gain. Since your goal is to gain a healthy weight, you must include healthy foods in your diet.

3. Calorie intake

Caloric intake needs to be calculated according to your current weight. It is essential to know the number of calories to gain weight. Weight gain requires more calories than needed.

4. Weigh yourself

You should measure your weight every day while facing the weight gain challenge. From this, you can understand if you are gaining weight properly. Fatigue and constant tiredness will follow weight loss. So weigh yourself every day.

5. Find motivation

Many people like you have taken up the challenge of gaining weight. It will inspire you to share your progress with them more often. Also, during this time, associate with people who can help you reach your goals.

Frequently Asked Question

Question: What is the recommended amount of calories you should consume per day for weight gain?

Answer: A 16-18-year-old needs to consume 3200 calories per day for proper weight, and a 19-25-year-old needs 2000-2200 calories.

Question: How does exercise help you gain weight?

Answer: Exercise helps the human body absorb nutrients by increasing oxygen and blood circulation. It also helps to improve stamina and increase appetite, which helps in weight gain.

Question: What kind of food should be eaten for rapid weight gain?

Answer: Calories are the most effective food ingredient for weight gain. It would be best to eat 500-600 more calories per day than the number of calories lost in your body. These calories are your daily food; you can get them from rice, fish, meat, pulses, seeds, vegetables, fruits, eggs, milk.

Question: How much sleep do I need per night for healthy weight gain?

Answer: Excessive sleep can lead to an increase in obesity. People who sleep 6 hours a night can gain 12% more weight than those who sleep more.

Question: What is the importance of protein shakes in weight gain?

Answer: Protein shakes are one of the best ingredients for weight gain. It helps to gain weight quickly and efficiently.


We have just discussed a few effective ways to gain weight for a skinny girl. We hope you find this ‘Weight Gain in Challenge for Skinny Girl’ article helpful for your weight gain. If you have found something useful in the topic we have discussed here; please share it with your friends. If you have any questions based on our information, you can let us know by commenting. On my site, you will also find an article on the One Week Weight Gain Challenge. Also, visit our site to get various information related to health.

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