I am 23 male and i want to gain weight? please recommend a proper diet plan.

Weight Gain: Maintain a plant based diet similar to the mediterranean diet, supplement with a protein drink with at least 15 grams of protein and begin an exercise program which involved aerobic exercise and weight training at least three times a week. Make sure to do no more than 6 to 8 repetitions, work to fatigue each muscle group and don't wait much between sets. My best.

See below: Increase protein intake and do more weight training to build muscle. That will increase weight in a healthy way - do not increase your fat or sugar intake. Continue eating fruits, veggies, whole grains, and proteins like nuts, beans, lentils, and fish or poultry if you eat that. Drink lots of water and get 8 hrs/night sleep. It will take time.

Add protein: The simplest method I use with my patients who want to beef up is add a protein shake to each meal of the day. You can get a whey protein shake at walmart or checkout www.Leanerliving.Com for some others. This along with a good resistance training program will help you add some weight.