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 tsp 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 (pan cake ) with paneer stuffing | 2 | 250 | 8 |
| Or Omlette,Toasted bread | 2 eggs 6 bread slices | 160+300 | 8 +4 |
| Mid morning | |||
| Groundnut chikki / Dry Fruit chikki | 3-4 pcs | 150 | 8 |
| Roasted Soyabean / 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 / bottlegourd/ ridgegourd/ brinjal etc) | 2 cups | 150 | 1 |
| Dal / legumes (soyabean / 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 Soyabean / Almonds | hand full | 150 | 7 |
| Dinner same as lunch | 750 | 18 | |
| Late night | |||
| Milk (Add 2 tsp 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
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
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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.
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.
can we please get the 3000 calories diet plan pdf ???
Hi Vasishta,
You can print the diet plan directly from the article.
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?
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 male try this diet plan I am 19th year old and my weight is 45kg
Hi Anil , yes you can !
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.
How many days we gain weight by following this above diet plan
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.
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.
How much weight can we increase by following this diet plan.
Thanks in advance mam
5 kgs in a month .
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.
🙂
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.
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, 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 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 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 .