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
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
Image : Copyright (c) 123RF Stock Photos
Asparagus Caprese veggiewich
Tasneem
June 13, 2019 at 6:45 pmHi 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.
Payal Banka
June 14, 2019 at 2:06 pmHi 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.
Mak
June 12, 2019 at 9:15 pmWhether add skimmed milk powder into milk or make milk with skimmed milk powder
Payal Banka
June 13, 2019 at 12:58 pmadd 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.
Narayan
June 8, 2019 at 3:42 pmMam , 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
Vivek
June 6, 2019 at 7:40 amBut 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.
Payal Banka
June 6, 2019 at 11:49 amHi 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.
Mohit
June 2, 2019 at 8:13 pmMam 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
Payal Banka
June 3, 2019 at 12:40 pmHi Mohit , if you do stength training and gain 5 kgs or more , you will look healthy and fit.
Harpreet kaur
June 4, 2019 at 2:20 pmHlo ma’am am 21year old and my weight is 40kg am under weight pls give me some tips how to gain my weight
Payal Banka
June 5, 2019 at 3:50 pmHi 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.
Harish
May 7, 2019 at 8:48 pmThey say Milk and Bananas do not go well together. Could you please shed some light on that.
Payal Banka
May 8, 2019 at 11:06 amHi 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.
Aaliyah Rhodes
May 7, 2019 at 4:53 pmIt’s such a pleasure learning from you. Your blog post is always catchy and easy to read.
Arya pandey
May 5, 2019 at 7:46 pmMam 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
Payal Banka
May 6, 2019 at 1:12 pmHi,
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.
kamal joshi
April 25, 2019 at 4:55 pmReally such a great information provided. Thank you
Payal Banka
April 26, 2019 at 12:15 amthank you 🙂
Durgesh
April 28, 2019 at 12:47 amI 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.
Payal Banka
April 29, 2019 at 12:18 pmin 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.
Sai
April 16, 2019 at 3:42 pmHi 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.
Payal Banka
April 16, 2019 at 5:25 pmhttps://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 .
Ayush Raj
April 11, 2019 at 12:03 pmHello 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.
Payal Banka
April 12, 2019 at 11:55 pmhttps://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ check this
Jyotsna singh
April 6, 2019 at 11:49 amHi 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
Payal Banka
April 7, 2019 at 6:27 pmHi, 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
sachin
April 3, 2019 at 11:02 pmHello 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
Payal Banka
April 4, 2019 at 10:52 amHi 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.
SOURABH MUKHERJEE
March 23, 2019 at 10:24 amHi 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 .
Payal Banka
March 24, 2019 at 10:45 pmHi ,
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.
Manjunath
March 20, 2019 at 10:43 pmGood 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.
Payal Banka
March 20, 2019 at 11:23 pmHi 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.
Manjunath
March 21, 2019 at 7:14 pmGood evening mam,
Thank you mam. now i am bit relax, thank you for your response mam.
Payal Banka
March 22, 2019 at 10:33 am🙂
Farhan
March 15, 2019 at 8:58 amHow much weight can we increase by following this diet plan.
Thanks in advance mam
Payal Banka
March 16, 2019 at 2:04 pm5 kgs in a month .
suheb khan
February 28, 2019 at 7:07 pmwithout milk what i can take because i have gerd problem so can’n take milk
Payal Banka
March 2, 2019 at 3:32 pmHi Suheb ,
Then you can replace milk , use milk powder in your roti four and gravies.
mastermindtrick
February 6, 2019 at 8:18 amYou 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.
Vinita
January 28, 2019 at 4:31 pmHow many days we gain weight by following this above diet plan
Rahul Bhaik
January 27, 2019 at 2:01 pmHii 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 ??
Payal Banka
January 27, 2019 at 10:20 pmHi Rahul , yes you need to gain good weight . The above mentioned routine will help.
Harpreet kaur
June 4, 2019 at 2:17 pmhlo 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
Anil Kumar
January 25, 2019 at 7:59 pmMam can male try this diet plan I am 19th year old and my weight is 45kg
Payal Banka
January 25, 2019 at 11:22 pmHi Anil , yes you can !
Pooja raikwar
January 25, 2019 at 12:00 pmHlo 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 .
Payal Banka
January 25, 2019 at 2:46 pmHI Pooja ,
check this – https://www.dietburrp.com/indian-diet-chart-for-weight-gain-in-females-girls-women-2000-2200-calories/
Aki
January 20, 2019 at 4:02 amMam 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?
vasishta
December 25, 2018 at 7:29 pmcan we please get the 3000 calories diet plan pdf ???
Payal Banka
December 26, 2018 at 1:51 pmHi Vasishta,
You can print the diet plan directly from the article.
Kameshwar
December 21, 2018 at 5:53 pmThanku 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.
Kalpana prajapati
December 21, 2018 at 2:40 pmHi 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.
Payal Banka
December 24, 2018 at 4:12 pmHi, 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.
Sameer Khan
June 13, 2019 at 2:38 pmHello,
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
Payal Banka
June 14, 2019 at 2:03 pmHi 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/