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

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).

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:

• 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:

Menu	Amount	Ingredients
Early morning
Soaked Nuts	25 gms	Almonds, walnuts, fig, apricot, dried date
Breakfast
Avocado anjeer smoothie	1 cup	Milk
	1 tbsp	Skim milk powder
	½ no	Avocado
	2 no	Soaked dry fig
	1 tbsp	Soaked chia seeds + flaxseeds
Mid-morning
Mashed Potato and paneer	1 cup	Boiled potato + Whole fat milk paneer
Lunch
Exotic stir fry Salad with pumpkin seeds	1 cup	Zucchini + cherry tomatoes + bell peppers + Baby corn + broccoli
	1 tbsp	Pumpkin seeds
Methi thepla	4 no	Wheat flour + Methi leaves
Peas Pulao	1 cup	Rice + green peas
Green vegetable	1 ½ cup	Ladies finger
Dal fry	1 cup	Tur dal + chana dal
Mid Afternoon
Fruit	1 no	Banana
Evening snack
Hummus	1 cup	Chickpea
Multigrain pita bread	2 no	Multigrain flour
Coffee	1 cup	Milk
Dinner
Chicken Biryani	2 cup	Brown rice + Vegetables
	100 gms	Chicken
Raita	1 cup	Curd + vegetables
Cream Tomato Soup	1 cup	Tomatoes + cream (1 tbsp)
Bedtime
Masala Milk	1 cup	Milk
	1 tbsp	Skim milk powder
	1 tbsp	Dry fruit masala
	1 tsp	Honey

 

Day 2:

Menu	Amount	Ingredients
Early morning
Soaked Nuts	25 gms	Almonds, walnuts, fig, apricot, dried date
Breakfast
Masala Dosa	2 no (7-inch radius)	Dosa
	1 cup	Potato filling
Sambar	1 cup	Tur dal + vegetables
Coconut chutney	¼ cup	Coconut
Filter coffee	1 cup	Milk + coffee powder
Mid-morning
Fruit yogurt	1 cup	Curd
	½ cup	Mixed berries
	1 tbsp	Mixed seeds
Lunch
Sprout Salad	1 cup	Sprouts + Vegetables
Whole Wheat Chapati	4 no	Bran fortified Wheat flour
Rice	1 cup	Rice
Green vegetable	1 cup	Tinda
Dal	1 cup	Masoor dal
Curd	1 cup	Whole fat milk curd
Mid Afternoon
Eggs	2 no	Boiled Egg
OR boiled channa	1   bowl
Evening snack
Vegetable Poha	1 ½ cup	Rice flakes + vegetables
	½ cup	Curd
Tea	1 cup	Milk + Elaichi
Dinner
Vegetable Soup	1 cup	Mix veg
Bajra Roti	2 no	Bajra flour
Baingan Bharta	1 cup	Brinjal
Dal	1 cup	Moong dal
Lassi	1 cup	Whole fat milk curd
Bedtime
Almond turmeric milk	1 cup	Milk + Tumeric
	1 tbsp	Almond powder

 

Day 3:

Menu	Amount	Ingredients
Early morning
Soaked Nuts	25 gms	Almonds, walnuts, fig, apricot, dried date
Breakfast
Peanut butter sandwiches	4 slices	Multigrain bread slices
	4 tbsp	Unsweetened peanut butter
Cappuccino	1 cup	Milk
	1 tsp	Coffee powder
	1 tbsp	Cream (Homemade)
Mid-morning
Sprout and chicken tikki	½ cup	Sprouts
	100 gm	Chicken
Green Chutney	2 tbsp	Coriander + mint leaves
Lunch
Green Salad	1 cup	Cucumber + lettuce+ tomatoes + onions
Whole Wheat Chapati	4 no	Bran fortified Wheat flour
Khichdi	1 cup	Rice + dal
Green vegetable	1 cup	Tinda
Marwadi Kadhi	1 cup	Curd + chana flour
Curd	1 cup	Whole fat milk curd
Mid Afternoon
Fruit	3 – 4 no	Medium size plums
Evening snack
Moongdal chilla pizza (small size)	3 – 4 no	Moong dal
	1 cup	Vegetables + grated cheese (3 – 4 tbsp)
Orange Juice	1 cup	Orange (no sugar, unstrained)
Dinner
Mix Vegetable Salad	1 cup	Capsicum + onion + tomatoes + carrots
Aaloo Paratha (medium)	2 no	Whole wheat flour + boiled potatoes
Curd	1 cup	Whole fat milk
Rajma	1 cup	Boiled Rajma
Bedtime
Cinnamon honey hot chocolate	1 cup	Milk + cocoa powder +cinnamon powder
	1 tbsp	Honey

 

Day 4:

Menu	Amount	Ingredients
Early morning
Soaked Nuts	25 gms	Almonds, walnuts, fig, apricot, dried date
Breakfast
Sago khichdi	2 cups	Sago + Potato
Piyush	1 cup	Milk + curd + nuts + cardamom + saffron + honey or jaggery powder
Mid-morning
Fish fritters	2 medium-size	Fish
Mint yogurt dip	1 cup	Curd + mint
Lunch
Onion Raita	1 cup	Curd + Onion
Nachni Roti	2 no	Nachni + wheat flour
Jeera rice	1 cup	Rice
Green vegetable	1 cup	Ladies finger
Dal Tadka	1 cup	Tur dal
Masala Chaas	1 cup	Whole fat milk curd
Mid Afternoon
Fruit	1 no	Banana (Big)
Evening snack
Vegetable Upma	2 cups	Rawa + Vegetables
Tea	1 cup	Milk + Tea Masala
Dinner
Exotic Vegetable Salad	1 cup	Bell peppers + onion + cherry tomatoes + zucchini + broccoli + pumpkin seeds
Pesto Pasta	2 cups	Whole wheat pasta + Vegetables
	½ cup	Pesto sauce
Multigrain cheese garlic bread	3 – 4 no	Whole wheat bread slices + cheese + garlic
Bedtime
Double strength elaichi  milk	1 cup	Milk + elaichi powder
	1 tbsp	Skim milk Powder/ Protein powder

Day 5:

Menu	Amount	Ingredients
Early morning
Soaked Nuts	25 gms	Almonds, walnuts, fig, apricot, dried date
Breakfast
Oats Porridge	1 ½ cup	Milk
	1 tbsp	Skim milk powder
	2 tbsp	Rolled oats
	15 gms	Nuts powder
	1 tbsp	Soaked chia seeds
	½ cup	Chopped banana
Mid-morning
Cucumber sticks	1 cup	Cucumber
Jalapeno yogurt dip	½ cup	Curd + Chopped Jalapeno
Lunch
Green Salad	1 cup	Broccoli + tomatoes + Capsicum + Beet root + carrot + cucumber
	1 tbsp	Pumpkin seeds + sunflower seeds
Missi Roti	4 no	Wheat flour + Methi + mint + coriander leaves
Tawa rice	1 cup	Rice + Vegetables
Potato vegetable	1 ½ cup	Potatoes + tomato
Dal fry	1 cup	Tur dal + chana dal
Mid Afternoon
Fruit	1 no	Pear
Evening snack
Paneer vegetable Franky	1 no	Wheat flour + vegetables
	½ cup	Paneer
Coffee	1 cup	Milk
Dinner
Neer Dosa	3 – 4 no	Rice flour
Vegetable Korma	1 ½ cup	Mix vegetable + potato
Onion Tomato Chutney	½ cup	Onion + Tomato
Salted Lassi	1 cup	Whole fat milk  curd
Bedtime
Dates Milk	1 cup	Milk
	1 tbsp	Skim milk powder
	2 – 3 no	Soaked dates

 

Day 6:

Menu	Amount	Ingredients
Early morning
Soaked Nuts	25 gms	Almonds, walnuts, fig, apricot, dried date
Breakfast
Paneer Club Sandwich	1 no	Multigrain bread + Vegetables + Paneer
Green chutney	¼ cup	Coriander + mint leaves
Avocado shake	1 cup	Milk + Avocado
Mid-morning
Granola and seeds yogurt	1 cup	Curd
	½ cup	Granola (Multigrain)
	1 tbsp	Mixed seeds
	1 tbsp	Honey
Lunch
Deviled Eggs	1 cup	Potato filling
	2 no	Boiled eggs
Whole Wheat Chapati	4 no	Bran fortified Wheat flour
Rice	1 cup	Rice
Green vegetable	1 cup	Karela
Dal	1 cup	Masoor dal
Buttermilk	½ cup	Whole fat milk curd
Mid Afternoon
Green Salad	1 cup	Cucumber + onion + tomato + beetroot
Evening snack
Paneer tikka	1 cup	Paneer + Capsicum
	½ cup	Curd
Coffee	1 cup	Milk + Coffee powder
Dinner
Spinach Soup	1 cup	Spinach + onion
Jowar Roti	2 no	Jowar flour
Pitla ( besan cooked  in buttermilk)	1 cup	Chana flour + onion + tomato + curd
Misal	1 cup	Moth beans
Sol kadhi	1 cup	Coconut milk + kokam
Bedtime
Almond saffron milk	1 cup	Milk + saffron strands
	1 + 1 tbsp	Skim Milk powder + Almond powder

 

Day 7:

Menu	Amount	Ingredients
Early morning
Soaked Nuts	25 gms	Almonds, walnuts, fig, apricot, dried date
Breakfast
Nachni satva	1 ½ cup	Milk
	2  tbsp	Nachni flour
	2 + 2 no	Dates + Figs
	1 tbsp	Skim Milk Powder
	1 tbsp	Almond powder
Mid-morning
Grilled Chicken / paneer	100 gms	Chicken /paneer
	100 gm	Bell peppers
Green Chutney	2 tbsp	Coriander + mint leaves
Lunch
Apple Vegetable Salad	1 cup	Cucumber + apples + tomatoes + onions
Whole Wheat Paratha	3 no	Bran fortified Wheat flour
Coriander rice	1 cup	Rice +Coriander leaves + vegetables
Vegetable jalfrezi	1 ½ cup	Mix vegetable
Dal	1 cup	Tur dal
Curd	1 cup	Whole fat milk curd
Mid Afternoon
Fruit	½ no	Dragon fruit
Evening snack
Khaman Dhokla	10 -12 pcs	Chana flour
Green Chutney	2 tbsp	Mint + coriander + curry leaves
Masala milk	1 cup	Milk + Milk Masala
	1 tbsp	Skim Milk powder/ Protein Powder
Dinner
Mix Vegetable Salad	1 cup	Capsicum + onion + tomatoes + carrots
Paneer Paratha (medium)	2 no	Whole wheat flour + Paneer
Onion Raita Curd	1 cup	Whole fat milk
	½ cup	Onions
Rajma	1 cup	Boiled Rajma
Bedtime
Hot chocolate	1 cup	Milk + cocoa powder
	1 tbsp	Jaggery 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

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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.