If you are looking to gain some weight in this obesity-dominant world, you have come to the right place. Here is a perfect 3000 calorie Indian diet plan for weight gain. This plan will provide you just the right calories and proteins you need for weight gain.
In this Indian diet plan for weight gain, I have given enough of options for both vegetarians and non- vegetarians… in case of any doubt, you can leave a comment at the end of this article and I will answer your queries. Before reading the plan, you must read this article on How to gain weight. This article will give you a lot of tips to incorporate in your cooking and exercising regimen so that you can achieve the maximum out of your diet and exercise.
Indian diet plan for weight gain (3000 calories)
| Food Item | Amount | Calories | Protein (gms ) |
|---|---|---|---|
| Early Morning | |||
| Milk (Add 2 tbsp skimmed milk powder ) | 1 glass | 250 | 8 |
| +Egg whites or Banana | 2 or 2 | 110 or 80 | 8 or 1 |
| + Soaked Almonds | 10 gm (6-7 pcs) | 50 | 3 |
| Breakfast | |||
| Vegetable stuffed paratha, Curd | 2 | 350 | 6 |
| 1 cup | 100 | 6 | |
| Or Masala Dosa, Sambar, Chutney | 2, 2 cups,1 spoon | 200+100+50 | 3 + 6 |
| Or mung dal chilla (pancake ) with paneer stuffing | 2 | 250 | 8 |
| Or Omlete, Toasted bread | 2 eggs 6 bread slices | 160+300 | 8 +4 |
| Mid-morning | |||
| Groundnut chikki / Dry Fruit chikki | 3-4 pcs | 150 | 8 |
| Roasted Soybean / Almonds | handful | 150 | 7 |
| Lassi | 1 glass | 150 | 6 |
| Lunch | |||
| Sprout salad | 1 cup | 100 | 6 |
| Or chicken soup | 1 bowl | 100 | 6 |
| Chapati | 2 (medium with ghee) | 200 | 3 |
| Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottle gourd/ ridge gourd/ brinjal etc) | 2 cups | 150 | 1 |
| Dal / legumes (soybean / moth/ mung etc) | 1 cup | 150 | 5 |
| Rice / biryani / pulav (veg / non veg) | 1 cup | 150 | 2 |
| Evening | |||
| Tea / Coffee | 1 cup | 100 | 1 |
| Cookies | 4 | 100 | 2 |
| Mid-evening | |||
| Groundnut chikki / DryFruit chikki | 3-4 pcs | 150 | 8 |
| Roasted Soybean / Almonds | hand full | 150 | 7 |
| Dinner same as lunch | 750 | 18 | |
| Late night | |||
| Milk (Add 2 tbsp skimmed milk powder ) | 1 glass | 250 | 8 |
| Banana | 2 | 80 | 1 |
| + Soaked Almonds | 10 gm (6-7 pcs) | 50 | 3 |
| TOTAL | – | 3210 | 95 |
You may be interested in reading
You can download the Indian diet chart for weight gain PDF. Link is mentioned at the end of this article.
Recently a Lot of readers were asking me questions on how can they gain weight with vegetarian foods and which vegetarian foods will help them in gaining muscles. We have an article for you. Please read – Top-15-Indian-vegetarian-foods-for-bodybuilding
How is this Indian diet plan for weight gain made?
Weight gain requires a person to take in more calories with good quality proteins and other nutritious food. However, it is hard to provide good quality proteins to vegetarians because of the limited sources available. But in the above-given chart, I have tried to incorporate as many good sources as possible. Addition of skimmed milk powder to your milk and vegetable gravies and also to your dough while kneading are good ways to convert the “not so nutritious food ” into ” nutritious “.
Note – this is a generalized Indian diet plan for weight gain. This Indian diet plan for weight gain may or may not be suitable to you as an individual. Although there is no harm in following this Indian diet plan for weight gain, results will be based on suitability and your personal body requirements. Don’t forget to read more information on weight gain “How to gain weight “. And do check our healthy recipes to gain good weight and not just fat weight
Download the 3000 calorie Indian diet plan PDF.
Image : Copyright (c) 123RF Stock Photos
Asparagus Caprese veggiewich
Hi mam,
I am looking for changing basic routine habits of my house. So I am looking for a general balanced diet that can be kept and followed for better health of my family. Which diet plan to follow mam?
https://www.dietburrp.com/1800-calories-indian-diet-plan-weight-loss-maintenance-health/ check this
Such a superb content and I’m very happy to read this amazing content.
Hello mam,
i am 24 years old, my height is 170cm and my weight is only 50kg. I want to gain weight but the problem is i have very low appetite and my bp also remain low 60/90( due to stress) all the time. whenever i try to eat high calorie food my bp went down after eating and i feel very tired. Plz suggest something which could help me.
have you checked your thyroid ?
yes i have gone through TSH test it is normal.
oh good then …. follow this diet plan na .. it will help
Hi Payal,
Liked your article it’s the one I was looking for. It would be good if you can suggest how much gap should I keep after and before excercise. For example, if I excercise in morning at 7:30 to 8:30 approx. Sorry to add questions in between. Is it good to start workout as soon I wake. Or does I need to wake at 6am and take some intake for energy and then start.
Also, which time is best for full exercise. Evening or Early morning.
Hi Virendra ,
how much gap should I keep after and before excercise. For example, if I excercise in morning at 7:30 to 8:30 approx.
payal – 1 hour atleast. pre and post workout mals can be ha within 30 mins period. specialy if you are taking any protein shakes after worout, you can have it immediately after the workout.
Is it good to start workout as soon I wake. Or does I need to wake at 6am and take some intake for energy and then start.
payal- you can take some ti me to brush , freshen up , drink water , take a pre workout meal for more effective muscle gain.and then start your workout
Also, which time is best for full exercise. Evening or Early morning.
Morning are good . but of you cannot workout in the morning, them something is better than nothing … so you can worout whenever possible through the day.
Hello mam
I am 28 yrs old and my weight is 40 kg…and i m underweight…tried all things to gain weight ..also my marriage is in the month of january.n i want to gain 7 kgs before tht.also i go to office at 8 am and come back at 9 pm …pls guide me.
follow the diet plan in the article na … also follow a strength training routine for best and fast results.
i guess exercising can help increase your appetite as she suggested and slowly you can improve your health! 🙂
🙂 thanks for reading at dietburrp.
Hello mam ,
I am 24 years old and my weight is 37 kg
I am arthritis patient.Can i follow this chart
yes you can.
Hello
mam
I am 42 yr n hieht5.3
What type of exercise we can do with this diet plan for weight gain
https://www.dietburrp.com/the-ultimate-workout-plan-for-weight-gain-exercises-for-male-and-females/ check this article for details on weight gain exercises.
hello mam,
im 27 years old i have pcos n thyroid n my weight is 36 ..i want to concieve also.. can i also follow this diet plan
hello mam
i have auto immune disease hashimotos ,thyroid and pcos n my wt is 36..i want to gain weight and want to concieve please guide me..
my age is 27
In hashimoto, gluten should be prohibited , please check this – https://www.dietburrp.com/indian-gluten-free-diet-plan-for-weight-gain/
yes you can.
Can I use something with milk like Horlicks or something else.and can I eat Kellogg’s chocoes any of the time .plz reply
yes you can have chocos , not that it will help you in weight gain , but then you can eat it . add a banana in it , and few nuts like almonds to make it more fulfilling and nutritious. instead of adding horlics or bournvita , you can add basic protein powder if you are aiming at weight gain
Hello maam
My daughter is 22 year old her height is 5 4″ And weight is 45 kg pls tell me that whether she should follow the directly or should start by beginning with few calories and for how many months does she have to continue this chart in order to gain healthy weight.
https://www.dietburrp.com/indian-diet-chart-for-weight-gain-in-females-girls-women-2000-2200-calories/ check this
Hi ma’am my name is tasneem.i m 29 weeks pregnant.my weight is 53.i want to increase my weight.plz give me ur suggestions.
Hi Tasneem , You must eat dry fruits like aalu bukhara , cashew , and pista . eat more of paneer , and eggs . these are protein foods and will help you.
Whether add skimmed milk powder into milk or make milk with skimmed milk powder
add skimmed milk powder to your glass of milk . this will improve the protein and calorie content. so you drink only 1 glass milk , but with double protein and calories.
Mam , i am belong to poor family so can not offered this diet . Ap dusri kuch diet batange jo ham jase log la sakhe , m 15 saal ka hu aur mara weight 45 kg h
But according to ayurved( चरक संहिता) milk should not be taken in morning only curd or lassi should be taken. Banana taken at morning reduces weight but if taken in evening it increase weight. Dry fruits increase body heat specially in pitta prakriti people. Also dinner should not be taken after 8 PM. Eggs & chicken is not for human body. All these things will create health problems in the long run. Please share your opinion.
Hi Vivek ,
It all on your belief. If you believe in Ayurveda, whatever you are talking is correct and should be followed. It is hard to combine Ayurveda and science completely .. hence i follow the essence of both, but use what is practically possible for me. Because end of the day , i am not a vaidya or a naturopath, but a dietician. Hence I follow what i have studied for 8 long years.
Mam iam 27 years old my weight is around 54.5 my height is 5.6 is this okay or not i feel that iam skinny
Hi Mohit , if you do stength training and gain 5 kgs or more , you will look healthy and fit.
Hlo ma’am am 21year old and my weight is 40kg am under weight pls give me some tips how to gain my weight
Hi Harpreet,
Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
They say Milk and Bananas do not go well together. Could you please shed some light on that.
Hi Harish,
To start with , Science and Ayurveda , are 2 complete different streams , and both follow their own basic principals. Ayurveda is more based on Vatta , pitta , kapha theory , while scirnce is purely based on the Nutrition theory . and its not one food combination , but several where these streams contradict their conclusion. Fox ex – Milk and banana combination. milk and salt combination, Palak and milk combination.
So it is upto us to follow what you feel more comfortable with. Tell me one thing , do you eat Palak paneer ? If yes , then you cannot question the milk and banana combination . Because palak panerr is one preparation which surpasses all wrongs according to ayurveda . it not only combines milk and palak, but also milk and salt . So will you give up on eating palak paneer for life ? All the fancy sabjis have milk and cream in the gravy and ofcourse salt. so will you give up ? No . You eat it according to your stomach’s digestive capacity. Which differs in all people.
Similarly, Milk and banana combination might not be suitable to somebody’d digestion . But is that somebody you ? That you need to find out on your own . And if it doesnt suit you , dont eat it . But just because it doesnt suit 1 person, doesnt mean it doesnt suit any one at all. You might have heard some people are allergic to milk , while some are allergic to wheat and gluten … but you cant take lactose free food and ask the entire population to eat that way eright ? That is why we always mentione in diest plans, that they are general plans , and some foods may or may not suit yoyu . and hence getting a personalized diet plan is always recommended.
Have you heard of the word Mutual Supplementation? It quiet a common concept especially for vegetarians. See some vegetarian foods contain a few essential amino acids, while some contain different variety of amino acid. So for the body to receive a complete Package of amino acids, we mutually supplement 2 foods and bring them together so they become wholesome nutrition. some common examples of mutual supplementation are Puran Poli , daal and chawal , and similarly milk and banana.
Milk is loaded with proteins, vitamins, and minerals like riboflavin, calcium and vitamin B12. We struggle to complete our protein requirement on a daily basis and milk can majorly help you in this regard. As not everyone can take a protein supplement.
Banana, on the other hand, is enriched with vitamin B6, manganese, vitamin C, dietary fiber, potassium, and biotin. It charges our lost energy and helps in sleeping better. and makes you mentally stronger and healthier, keeping you away from depression.
Combination of banana and Cow’s milk provides protein, fiber, calcium, vitamins, and minerals. Proteins help in muscle growth; vitamins and minerals increase metabolic rate and help the body in functioning more efficiently.
I have laid the facts in front of you. And i do not force you to follow science. If you follow Ayurveda , it is much appreciated. but in that case the entire diet must be formed on the basis of ayurveda . and unfortunately i am not a specialist in that field. My diet plans are based on the scientific stream , as that is my field of expertise. Hence , if you follow Ayurveda , i request you to seek advice of a naturopath or baidh and not a dietician.
It’s such a pleasure learning from you. Your blog post is always catchy and easy to read.
Mam i m 26 yr old and my weight is 40 kg.
Please guide so i can gain weight i have a sitting job from 9-6
Hi,
https://www.dietburrp.com/indian-diet-chart-for-weight-gain-in-females-girls-women-2000-2200-calories/
Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Really such a great information provided. Thank you
thank you 🙂
I can’t gain weight, age 23, weight 40,
I’m on gym, taking gainer, following diet, even checked with physician, no thyroid nothing.
Even physician gave up.
in gym are you doing strength training ? well all i can say that consistency is the key. if you follow the routine for 6 months straight , you will see noticeable difference.
Hi Mam,
I am type 1 diabetic patient from the age of 10. Right now my age is 25 and weight 59 height 5.10. Can I follow this diet plan to gain weight. In place of banana what can I use as substitute. Please help me.
https://www.dietburrp.com/weight-gain-diet-plan-for-indians-with-type-1-diabetes/ check this weight gain diet plan for type 1 diabetics , it is specially designed for diabetics like you .
Hello mam, I’m 32 years old and my height is 5’11.5, my weight is 90 kgs. I have recently lost 15 kgs (in past 4 months) on a 1700 Calorie diet clubbed with regular exercise(mostly cardio). Now, I wish to put on some muscle mass & hence looking for a 3000 Cal vegetarian (with eggs) diet which provides atleast 200 grms of protein, 300 grms of Carbs & rest Fats. Kindly suggest. Thanks in advance.
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ check this
Hi mam, i’m 29 years old nd my height is 5’2, my weight is 47 kg. I am very worried about my health, please suggest me diet for gaining weight in a month. I’m suffering from loss of appetite also, what can i do for this problem. Please suggest me. Thanks for advanced
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
The video in the article has some additional tips on increasing appetite
Hello Ms Banka
I am 5’11 and weigh 73.5kg and have recently started working out (40 days approx) and started taking most of the items on your diet plan (missing out on mid-morning meals and evening snacks as mentioned in your diet plan due to time constraints and being on the job) Rather i am taking breakfast post early morning items and then straight lunch followed by gap of 3hours and then pre-workout meals but despite this i have been losing weight (reduced to 73.5 kg from 79 kg in 35 days approx).
Should i make some changes in my gym routine(which as of now is 20 mins of running medium to fast speed for approx 3.5 kms and then different muscle exercises) or should i increase my food intake as
Hi Sachin, have you been following this 3000 calories chart? also, let me know if you have your previous body fat % and current body fat % .. maybe you are losing on the fat weight due to workout. we can know only with a comparison. also, it would be wise to include protein powder in your meals, especially post workout.
Hi mam
A very good article in diet .
My question to you is that
Can I follow this diet without gym
And doing moderate bodyweight exercises in home to gain good weight ?
Also I don’t like milk is there any alternative to that ?
Looking forward to your reply mam .
Hi ,
yes, you can have eggs or milk powder in your food instead of having milk. strength training workout can be done at home as well. there are a lot of videos on you tube that you will find helpful.
Good evening mam,
Mam i am 36 year old with 54kg weight (5. 4inch), mam whether i am under weight, need to put on weight or to maintain the same, please i request in you to guide in regard to it.
Hi Manjunath ,
Your BMI is 20.6 , which means ypu are in the right weight. However , if you choose to do a little strength training and gain lean body mass, it will aid in your fitness.
Good evening mam,
Thank you mam. now i am bit relax, thank you for your response mam.
🙂
How much weight can we increase by following this diet plan.
Thanks in advance mam
5 kgs in a month .
without milk what i can take because i have gerd problem so can’n take milk
Hi Suheb ,
Then you can replace milk , use milk powder in your roti four and gravies.
You give new information regularly through your blogs that regularly updates me on relevant topics. I am really very much thankful to you for updating my knowledge.
How many days we gain weight by following this above diet plan
Hii man I m 21 years old and my weight is 65 kg. I’m 6 ft tall. Can I have to gain weight??
And if yes then how many kg’s?? May I fallow the upper routine ??
Hi Rahul , yes you need to gain good weight . The above mentioned routine will help.
hlo ma’am i am 21year old and my weight is 40 kg, i totally loss my weight ,before my graduation my weight is 50 kg now am suffering from under weight can u pls give me some tips how to gain my weight pls ma’am
Mam can male try this diet plan I am 19th year old and my weight is 45kg
Hi Anil , yes you can !
Hlo mam!.
M under weight,want to gain weight,my weight is 35 kg and m about to complete my 22 years on 6 may in this year. M really worried about my health plz suggest me something .
HI Pooja ,
check this – https://www.dietburrp.com/indian-diet-chart-for-weight-gain-in-females-girls-women-2000-2200-calories/
Mam can you please include the workout time for females to gain weight as well as pre and post workout food along with this 3000 cal diet plan?
can we please get the 3000 calories diet plan pdf ???
Hi Vasishta,
You can print the diet plan directly from the article.
Thanku mam for provide proper diet plan. We going to gym but we can not follow diet plan properly bcz many coach are follow student.
If we are going gym in evenings than can we follow this diet plan.
Hi ma’am.. My weight is 39 nd my age is 22.. Im suffering from under weight… Can u pls give me some tips how to gain my weight, without gym, Pls.
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hello,
I am working in night shift from 6 pm to 3 am, moderately active 36 years old and 6.1″ feet tall, I weight around 63 Kg
Please suggest a diet plan to gain weight my weight goal is 80 kg.
Thanks
Hi Sameer , check our Indian diet plan for weight gain in night shift work. https://www.dietburrp.com/weight-gain-diet-plan-for-indian-night-shift-workers/
Hi mam I am 16 year old and my weight is 75 kg i want 100 kg weight in one month
25 kgs in 1 month is very brisk . sorry i do not have a magic formula for it. If you are up for a normal and healthy weight gain , you can use the diet plan mentioned above