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You are here: Home / WEIGHT GAIN / 3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF)

3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF)

Last Updated on October 29, 2021 | RD, Payal Banka (Registered Dietitian) 1 Comment

We all have that one friend who has a voracious appetite and yet they manage to stay slim. We always wonder where all that food goes? Few people have a very high metabolism that utilizes all the food. Sometimes people just want to put on weight for muscle bulking or for recovery from illness. Here is a 3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF for download).

3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF)

How to Gain Weight?

Instant weight gain might have certain side effects like bloating, stomach distress, or fluid retention. High fat or carb foods can create health complications like hypertension, diabetes, dyslipidemia, or heart problems. 1 – 2 kgs per week. Gradual weight gain should be the aim.

Tips for Weight Gain

  • Avoid water before meals
  • Eat frequently
  • Eat nutrient-dense foods
  • Use big portion sizes
  • Consume full-fat milk and its products
  • Get enough sleep
  • Quit smoking

3000 Calorie Indian Diet Plan for Weight Gain

Food List For Weight Gain:

  • Cereals:

Cereals are a source of carbohydrates. They help to add bulk, calories, muscle growth, and weight gain. It also provides glycogen that is used as energy for the body. Include whole-grain cereals, millets, whole-grain bread and pasta, cereal bars (sugar-free), etc.

  • Pulses:

Dals and pulses give a good amount of proteins that will help to give bulk to the body. With the right amount of carbohydrates and strength training, they will add to the weight. Use pulses, sprouts, dals in various recipes to increase the nutrient value.

  • Nuts and seeds:

Nuts and seeds have high-fat content along with proteins and fiber. Consumption of the right amount helps in healthy weight gain. The nuts have omega 3 fatty acids that will help reduce workout inflammation. These nuts are calorie-dense and can provide high calories in small amounts. Try and include these nuts and seeds in most recipes to increase the calorie content of the recipe.

  • Milk and products:

Milk has an ideal macronutrient composition for weight gain. You can consume double-strength milk by adding skim milk powder to the milk to make it more nutrient-dense. Milk consumption after a workout gives the best result. Whole fat milk paneer or cheese in the right amounts can also compliment the weight gain.

  • Poultry and fish:

Poultry, egg, and fish are high in protein helps to increase the muscle mass in the body. Fish also contains good quality omega 3 fatty acid that is cardioprotective. Animal proteins are easily absorbed in the body and aids weight gain.

  • Vegetables and fruits:

Fruits and vegetables will not add on extra calories but will give color to food. They fulfill the vitamins and mineral requirements. Try and add starchy vegetables like potatoes, sweet potatoes, and yam to your diet. Fruits like banana, sapota, jackfruit, custard apple, avocados will help weight gain.

  • Other supplements:

Cereal bars (sugar-free), protein shakes also add to the extra protein and carbohydrates required for weight gain. These products after the workout have maximum benefits. Try to select products that have natural ingredients rather than artificial bulking agents.

Foods to Avoid during Weight gain:

3000 Calorie Indian Diet Plan for Weight Gain

  • Junk food:

It might seem the easy way out but has lots of health implications. Avoid fried, junk, and creamy desserts.

  • Refined sugars:

Excess consumption of refined sugars might lead to high triglyceride levels and lead to insulin resistance. Try and avoid unwanted sugars in your recipes.

  • Refined products:

Reined flours, bakery products, sodas, sports drinks are all empty calories. It is better to replace them with whole-grain cereals, fruits, and fruit juices.

3000 Calorie Indian Diet Plan for Weight Gain

Macronutrient distribution:

  • Total calories: 3000 kcals
  • Carbohydrates: 60 – 65 % of total Kcals – 450 – 488 gms
  • Proteins: 20 – 25 % of total Kcals – 150 gms – 188 gms
  • Fats: 15- 20 % of total calories – 50 – 67 gms

7 Days 3000 calories Indian Weight Gain Diet

Day 1:

MenuAmountIngredients
Early morning
Soaked Nuts25 gmsAlmonds, walnuts, fig, apricot, dried date
Breakfast
Avocado anjeer smoothie1 cupMilk
1 tbspSkim milk powder
½ noAvocado
2 noSoaked dry fig
1 tbspSoaked chia seeds + flaxseeds
Mid-morning
Mashed Potato and paneer 1 cupBoiled potato + Whole fat milk paneer
Lunch
Exotic stir fry Salad with pumpkin seeds1 cupZucchini + cherry tomatoes + bell peppers + Baby corn + broccoli
1 tbspPumpkin seeds
Methi thepla4 noWheat flour + Methi leaves
Peas Pulao1 cupRice + green peas
Green vegetable1 ½ cupLadies finger
Dal fry1 cupTur dal + chana dal
Mid Afternoon
Fruit1 noBanana
Evening snack
Hummus1 cupChickpea
Multigrain pita bread2 noMultigrain flour
Coffee1 cupMilk
Dinner
Chicken Biryani2 cupBrown rice + Vegetables
100 gmsChicken
Raita1 cupCurd + vegetables
Cream Tomato Soup1 cupTomatoes + cream (1 tbsp)
Bedtime
Masala Milk1 cupMilk
1 tbspSkim milk powder
 1 tbspDry fruit masala
1 tspHoney

 

Day 2:

MenuAmountIngredients
Early morning
Soaked Nuts25 gmsAlmonds, walnuts, fig, apricot, dried date
Breakfast
Masala Dosa2 no (7-inch radius)Dosa
1 cupPotato filling
Sambar1 cupTur dal + vegetables
Coconut chutney¼ cupCoconut
Filter coffee1 cupMilk + coffee powder
Mid-morning
Fruit yogurt1 cupCurd
½ cupMixed berries
1 tbspMixed seeds
Lunch
Sprout Salad1 cupSprouts + Vegetables
Whole Wheat Chapati4 noBran fortified Wheat flour
Rice1 cupRice
Green vegetable1 cupTinda
Dal1 cupMasoor dal
Curd1 cupWhole fat milk curd
Mid Afternoon
Eggs2 noBoiled Egg
OR boiled channa1   bowl
Evening snack
Vegetable Poha1 ½ cupRice flakes + vegetables
½ cupCurd
Tea1 cupMilk + Elaichi
Dinner
Vegetable Soup1 cupMix veg
Bajra Roti2 noBajra flour
Baingan Bharta1 cupBrinjal
Dal1 cupMoong dal
Lassi1 cupWhole fat milk curd
Bedtime
Almond turmeric milk1 cupMilk + Tumeric
 1 tbspAlmond powder

 

Day 3:

MenuAmountIngredients
Early morning
Soaked Nuts25 gmsAlmonds, walnuts, fig, apricot, dried date
Breakfast
Peanut butter sandwiches4 slicesMultigrain bread slices
4 tbspUnsweetened peanut butter
Cappuccino1 cupMilk
1 tspCoffee powder
1 tbspCream (Homemade)
Mid-morning
Sprout and chicken tikki½ cupSprouts
100 gmChicken
Green Chutney2 tbspCoriander + mint leaves
Lunch
Green Salad1 cupCucumber + lettuce+ tomatoes + onions
Whole Wheat Chapati4 noBran fortified Wheat flour
Khichdi1 cupRice + dal
Green vegetable1 cupTinda
Marwadi Kadhi1 cupCurd + chana flour
Curd1 cupWhole fat milk curd
Mid Afternoon
Fruit3 – 4 noMedium size plums
Evening snack
Moongdal chilla pizza (small size)3 – 4 noMoong dal
1 cupVegetables + grated cheese (3 – 4 tbsp)
Orange Juice1 cupOrange (no sugar, unstrained)
Dinner
Mix Vegetable Salad1 cupCapsicum + onion + tomatoes + carrots
Aaloo Paratha (medium)2 noWhole wheat flour + boiled potatoes
Curd1 cupWhole fat milk
Rajma1 cupBoiled Rajma
Bedtime
Cinnamon honey hot chocolate1 cupMilk + cocoa powder +cinnamon powder
 1 tbspHoney

 

Day 4:

MenuAmountIngredients
Early morning
Soaked Nuts25 gmsAlmonds, walnuts, fig, apricot, dried date
Breakfast
Sago khichdi2 cupsSago + Potato
Piyush1 cupMilk + curd + nuts + cardamom + saffron + honey or jaggery powder
Mid-morning
Fish fritters2 medium-sizeFish
Mint yogurt dip1 cupCurd + mint
Lunch
Onion Raita1 cupCurd + Onion
Nachni Roti2 noNachni + wheat flour
Jeera rice1 cupRice
Green vegetable1 cupLadies finger
Dal Tadka1 cupTur dal
Masala Chaas1 cupWhole fat milk curd
Mid Afternoon
Fruit1 noBanana (Big)
Evening snack
Vegetable Upma2 cupsRawa + Vegetables
Tea1 cupMilk + Tea Masala
Dinner
Exotic Vegetable Salad1 cupBell peppers + onion + cherry tomatoes + zucchini + broccoli + pumpkin seeds
Pesto Pasta2 cupsWhole wheat pasta + Vegetables
½ cupPesto sauce
Multigrain cheese garlic bread3 – 4 noWhole wheat bread slices + cheese + garlic
Bedtime
Double strength elaichi  milk1 cupMilk + elaichi powder
 1 tbspSkim milk Powder/ Protein powder

Day 5:

MenuAmountIngredients
Early morning
Soaked Nuts25 gmsAlmonds, walnuts, fig, apricot, dried date
Breakfast
Oats Porridge1 ½ cupMilk
1 tbspSkim milk powder
2 tbspRolled oats
15 gmsNuts powder
1 tbspSoaked chia seeds
½ cupChopped banana
Mid-morning
Cucumber sticks 1 cupCucumber
Jalapeno yogurt dip½ cupCurd + Chopped Jalapeno
Lunch
Green Salad1 cupBroccoli + tomatoes + Capsicum + Beet root + carrot + cucumber
1 tbspPumpkin seeds + sunflower seeds
Missi Roti4 noWheat flour + Methi + mint + coriander leaves
Tawa rice1 cupRice + Vegetables
Potato vegetable1 ½ cupPotatoes + tomato
Dal fry1 cupTur dal + chana dal
Mid Afternoon
Fruit1 noPear
Evening snack
Paneer vegetable Franky1 noWheat flour + vegetables
½ cupPaneer
Coffee1 cupMilk
Dinner
Neer Dosa3 – 4 noRice flour
Vegetable Korma 1 ½ cupMix vegetable + potato
Onion Tomato Chutney½ cupOnion + Tomato
Salted Lassi1 cupWhole fat milk  curd
Bedtime
Dates Milk1 cupMilk
1 tbspSkim milk powder
 2 – 3 noSoaked dates

 

Day 6:

MenuAmountIngredients
Early morning
Soaked Nuts25 gmsAlmonds, walnuts, fig, apricot, dried date
Breakfast
Paneer Club Sandwich1 noMultigrain bread + Vegetables + Paneer
Green chutney¼ cupCoriander + mint leaves
Avocado shake1 cupMilk + Avocado
Mid-morning
Granola and seeds yogurt1 cupCurd
½ cupGranola (Multigrain)
1 tbspMixed seeds
1 tbspHoney
Lunch
Deviled Eggs1 cupPotato filling
2 noBoiled eggs
Whole Wheat Chapati4 noBran fortified Wheat flour
Rice1 cupRice
Green vegetable1 cupKarela
Dal1 cupMasoor dal
Buttermilk½ cupWhole fat milk curd
Mid Afternoon
Green Salad1 cupCucumber + onion + tomato + beetroot
Evening snack
Paneer tikka 1 cupPaneer + Capsicum
½ cupCurd
Coffee1 cupMilk + Coffee powder
Dinner
Spinach Soup1 cupSpinach + onion
Jowar Roti2 noJowar flour
Pitla ( besan cooked  in buttermilk)1 cupChana flour + onion + tomato + curd
Misal1 cupMoth beans
Sol kadhi1 cupCoconut milk + kokam
Bedtime
Almond saffron milk1 cupMilk + saffron strands
 1 + 1 tbspSkim Milk powder + Almond powder

 

Day 7:

MenuAmountIngredients
Early morning
Soaked Nuts25 gmsAlmonds, walnuts, fig, apricot, dried date
Breakfast
Nachni satva1 ½ cupMilk
2  tbspNachni flour
2 + 2 noDates + Figs
1 tbspSkim Milk Powder
1 tbspAlmond powder
Mid-morning
Grilled Chicken / paneer100 gmsChicken /paneer
100 gmBell peppers
Green Chutney2 tbspCoriander + mint leaves
Lunch
Apple Vegetable Salad1 cupCucumber + apples + tomatoes + onions
Whole Wheat Paratha3 noBran fortified Wheat flour
Coriander rice1 cupRice +Coriander leaves + vegetables
Vegetable jalfrezi1 ½ cupMix vegetable
Dal1 cupTur dal
Curd1 cupWhole fat milk curd
Mid Afternoon
Fruit½ noDragon fruit
Evening snack
Khaman Dhokla10 -12 pcsChana flour
Green Chutney2 tbspMint + coriander + curry leaves
Masala milk1 cupMilk + Milk Masala
1 tbspSkim Milk powder/ Protein Powder
Dinner
Mix Vegetable Salad1 cupCapsicum + onion + tomatoes + carrots
Paneer Paratha (medium)2 noWhole wheat flour + Paneer
Onion Raita Curd1 cupWhole fat milk
½ cupOnions
Rajma1 cupBoiled Rajma
Bedtime
Hot chocolate1 cupMilk + cocoa powder
 1 tbspJaggery powder

Download the 3000 Calorie Indian Diet Plan for Weight Gain PDF.

Download Indian 3000 Cal Weight Gain diet plan pdf

Note:

  • 1 cup = 200 ml
  • You can use 40 gms paneer, 100 gms chicken/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably

 Indian Weight gain diet plans on Dietburrp

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EndNote:

Professional guidance always comes in handy to avoid any irreparable mistakes. A 3000 kcal diet that is wholesome in carbohydrates, proteins, and fats will help gain healthy weight. An exercise regimen along with the diet will help gain weight easily.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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  1. Detonutrition

    May 17, 2022 at 5:54 pm

    Very informative content! Being underweight is a big concern nowadays and can be just as bad for your health as being obese. Not just eating healthy but doing regular exercise, taking proper sleep and stressing less can also help in gaining weight.

    Reply

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