Here's a general outline for a weight gain diet plan

 If you're looking to gain weight in a healthy and controlled manner, it's important to focus on nutrient-dense foods that provide a balance of macronutrients and micronutrients. Consult with a healthcare professional or a registered dietitian to create a personalized plan based on your individual needs and health status. Here's a general outline for a weight gain diet plan:

Breakfast:

Option 1: Whole grain toast with avocado and poached eggs.
Option 2: Greek yogurt parfait with granola, nuts, and berries.
Option 3: Oatmeal topped with sliced bananas and a spoonful of almond butter.

Mid-Morning Snack:

Option 1: A smoothie with whole milk, banana, protein powder, and a handful of oats.
Option 2: Trail mix with mixed nuts and dried fruits.
Option 3: A whole-grain muffin with peanut butter.

Lunch:

Option 1: Grilled chicken or tofu sandwich with whole-grain bread, lettuce, and tomato.
Option 2: Quinoa salad with chickpeas, mixed vegetables, and a vinaigrette dressing.
Option 3: Brown rice bowl with black beans, guacamole, and salsa.

Afternoon Snack:

Option 1: Cottage cheese with pineapple chunks.
Option 2: Greek yogurt with honey and a handful of walnuts.
Option 3: Sliced apple with cheese or peanut butter.

Dinner:

Option 1: Baked or grilled salmon with sweet potatoes and steamed broccoli.
Option 2: Stir-fried tofu or lean beef with mixed vegetables served over quinoa.
Option 3: Whole wheat pasta with tomato sauce, lean ground turkey, and a side of mixed greens.

Evening Snack (if needed):

Option 1: A protein smoothie with whole milk, banana, and a scoop of protein powder.
Option 2: A bowl of whole-grain cereal with milk.
Option 3: A handful of almonds with dried apricots.

Hydration:

Drink fluids throughout the day, but avoid excessive consumption before meals to maintain appetite.

General Tips:

Include healthy fats such as avocados, nuts, and olive oil in your meals.
Choose whole-grain carbohydrates for added fiber and nutrients.
Prioritize protein-rich foods like lean meats, poultry, fish, eggs, and plant-based protein sources.
Eat frequent, balanced meals and snacks throughout the day.
Consider incorporating resistance training exercises to build muscle mass.

Remember, it's essential to focus on gaining weight in a gradual and healthy way. Consult with a healthcare professional to ensure your weight gain plan aligns with your specific health goals and needs.