To gain weight fast in 1 week, focus on a strategic plan that combines increased calorie intake, nutrient-dense foods, strength training, and proper meal timing. Here are the key steps:

How to Gain Weight Fast in 1 Week

1. Increase Calorie Intake Significantly
Consume 700-1,000 calories more than your daily maintenance calories to create a calorie surplus, which can help you gain about 0.5 to 1 kg (1-2 pounds) in a week

. Use an online calculator to estimate your maintenance calories and add the surplus. 2. Eat Calorie-Dense, Nutrient-Rich Foods
Choose foods high in calories and nutrients to maximize intake without feeling overly full. Examples include:

• Nuts and nut butters (almonds, walnuts, peanut butter)
• Full-fat dairy products (whole milk, cheese, paneer, yogurt)
• Healthy oils and fats (ghee, olive oil, avocado)
• Starchy foods (potatoes, sweet potatoes, whole grains like oats and brown rice)
• Protein-rich foods (chicken, fish, eggs, legumes, tofu)

3. Eat Frequently and Don’t Skip Meals
Have 5-6 smaller meals or snacks spaced every 2-3 hours to increase calorie intake steadily throughout the day

. 4. Include Protein in Every Meal
Protein supports muscle growth and helps ensure that weight gained is muscle rather than fat. Aim for about 1.5-2.2 grams of protein per kilogram of body weight daily. Sources include meat, dairy, eggs, legumes, and protein supplements like whey

. 5. Strength Training
Engage in resistance training 3-4 times a week focusing on compound lifts such as squats, deadlifts, bench presses, and pull-ups. This promotes muscle growth and helps convert extra calories into muscle mass rather than fat

. 6. Use High-Calorie Supplements and Beverages
Add weight gainer shakes, smoothies with fruits, oats, and nut butters, or full-fat milk to increase calories without large meal volumes

. 7. Limit Cardio
Reduce or limit cardiovascular exercise during this period as it burns calories that you need for weight gain. Keep cardio sessions short and low intensity if you do them

Sample Foods and Meal Ideas

• Breakfast: Banana shake with full-fat milk and peanut butter toast
• Lunch: Rice with dal, potato curry, and full-fat curd
• Snacks: Dry fruits, nuts, paneer cubes, or peanut butter sandwiches
• Dinner: Chicken or paneer curry with chapati and salad
• Bedtime: Warm milk with walnuts or dates

Summary

• Eat 700-1,000 calories above maintenance daily
• Focus on calorie-dense, nutritious foods
• Eat every 2-3 hours, including protein in every meal
• Strength train regularly to build muscle
• Use high-calorie shakes and reduce cardio

Following this plan can help you gain weight healthily and noticeably within one week