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You are here: Home / DIET PLAN / Indian diet plan for weight gain (3000 calories)

Indian diet plan for weight gain (3000 calories)

Last Updated on February 4, 2022 | RD, Payal Banka (Registered Dietitian) 3,483 Comments

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.

 

indian diet plan for weight gain

In this Indian diet plan for weight gain, I have given enough 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 ItemAmountCaloriesProtein (gms )
Early Morning
 Milk  (Add 2 tbsp skimmed milk powder ) 1 glass 250 8
+Egg whites or Banana2 or 2110 or 808 or 1
+ Soaked Almonds10 gm (6-7 pcs)503
Breakfast
Vegetable stuffed paratha, Curd23506
1 cup1006
Or  Masala Dosa, Sambar, Chutney2, 2 cups,1 spoon
200+100+503 + 6
Or  mung dal chilla (pancake ) with paneer stuffing2  2508
Or Omlete, Toasted bread2 eggs 6 bread slices160+3008 +4
Mid-morning
Groundnut chikki / Dry Fruit chikki3-4 pcs1508
Roasted Soybean / Almondshandful1507
Lassi1 glass1506
Lunch
Sprout salad1 cup1006
Or chicken soup1 bowl1006
    
Chapati2  (medium with ghee)2003
Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottle gourd/ ridge gourd/ brinjal etc)2 cups1501
Dal / legumes (soybean / moth/ mung etc)1 cup1505
Rice / biryani / pulav (veg / non veg)1 cup1502
 Evening
Tea / Coffee1 cup1001
Cookies41002
Mid-evening
Groundnut chikki / DryFruit chikki3-4 pcs1508
Roasted Soybean / Almondshand full1507
Dinner same as lunch75018
Late night
 Milk  (Add 2 tbsp skimmed milk powder ) 1 glass 250 8
 Banana 2 80 1
+ Soaked Almonds10 gm (6-7 pcs)503
 TOTAL–321095

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.

– Indian gluten-free diet plan for weight gain 
– How to gain weight while living in a hostel 
– Protein supplements guide
– Pre Workout Nutrition
– Post-workout Nutrition 
– Top-15-Indian-vegetarian-foods-for-bodybuilding

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

You may be interested in reading – Indian diet plan for bodybuilding. This is a detailed diet plan with both vegetarian and non-vegetarian options for our Indian readers.
If you are already following our Indian diet plan for weight gain and want to add up some supplements to your diet, then please check this – Mass gainer vs protein powder, which is better for weight gain?

 

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.

Download Indian diet plan for weight gain pdf
 

 

 

Image : Copyright (c) 123RF Stock Photos

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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Reader Interactions

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Comments

  1. Sangeeta

    November 26, 2022 at 5:02 am

    Other things are fine but suggestion to eat banana at late night is wrong, it may cause major health issues.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 6, 2022 at 8:27 am

      Hi Sangeeta , thank you for reading at dietburrp and sharing your thoughts with us.

      Reply
  2. Pankaj gupta

    May 22, 2022 at 8:13 am

    Deit plan for low potassium @ after liver transplanted dibittes patient

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 25, 2022 at 10:26 am

      https://www.dietburrp.com/liver-transplant-care-pre-and-post-transplant-nutrition-indian-diet-plan-food-tips-esrd-cirrhosis/ check this diet plan.

      Reply
  3. Kadimbini singh

    May 15, 2022 at 2:01 pm

    Hey maam i am 15 40 kg 160cm and very weak eyesight…please suggest me a diet chart for gaining weight as well as for eyes and height.(only veg)

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 17, 2022 at 4:49 pm

      for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s

      Reply
  4. Neha Kumari

    April 4, 2022 at 10:41 pm

    I am 17 years old and height is 5″1 but my weight is 32 kg. Can this diet help me gain weight and how much time will it take.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 6, 2022 at 5:11 pm

      Hi Neha,

      try this :
      for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s

      Reply
  5. Meena

    March 29, 2022 at 3:36 pm

    Hi mam, I’m 25years but my weight is 39.im un married girl I gained weight 10 to 12 pls suffort me.My aim gained 50kg pls mam help me

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 30, 2022 at 10:37 pm

      please check this : for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
      How to gain weight – https://youtu.be/dyZIYa1wxC8
      2800 calories – https://youtu.be/Mh9mtvnbj6M
      2500 calorie – https://youtu.be/c3AQlvYwdRs
      2000 calorie diet plan – https://youtu.be/4NiYodXMeUg
      Why am i not gaining weight- https://youtu.be/jKIILfVDb94

      Reply
  6. Arvinth

    March 13, 2022 at 5:09 pm

    Mam put a brief information about the multivitamin pills ..can make on 19 age could take this while going to gym regularly??

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 13, 2022 at 10:40 pm

      yes . there is no problem in taking multi vitamin.

      Reply
  7. Shashank

    February 3, 2022 at 7:47 pm

    Im 15 years old , 5.11ft tall and i am 59kgs , i want to gain atleast 6-7kgs in a month.
    Pls help.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 4, 2022 at 4:27 pm

      Hi Shashank , You can follow the plan mentioned in the article above.

      Reply
  8. विजय गायकवाड

    February 2, 2022 at 4:59 am

    मॅडम तुम्ही आहाराबद्दल खूप छान माहिती दिलीत, पण PDF डाउनलोड होत नाहीये,त्यासाठी उपाय सांगा

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 4, 2022 at 4:35 pm

      Hi , thank you for point ing pout , the link has been updated. please click on the download link and the pdf will open .

      Reply
      • Rupinder Grewal

        August 11, 2022 at 10:34 pm

        Hi i am not eating anything. I am suffering badly in the hospital. Can you give me a diet plan. I ham 40 years and have losing my life badly.please help me

        Reply
  9. Himani

    September 20, 2021 at 8:52 am

    Hi,
    I’m 14 weeks pregnant and looking to gain some weight.
    My current weight is 48.9 kgs.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 20, 2021 at 9:49 pm

      for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
      How to gain weight – https://youtu.be/dyZIYa1wxC8
      3000 calories – https://youtu.be/6ZgP8_xH93w
      2800 calories – https://youtu.be/Mh9mtvnbj6M
      2500 calorie – https://youtu.be/c3AQlvYwdRs
      2000 calorie diet plan – https://youtu.be/4NiYodXMeUg
      Why am i not gaining weight- https://youtu.be/jKIILfVDb94

      Reply
  10. Zoya

    September 5, 2021 at 1:56 pm

    Mam iam 26 yr old and my weight is 42 and I wants to gain weight but due excess acidity I am unable to follow ur diet can u pls suggest me the diet for acid reflux patient plzzzzz

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 9, 2021 at 4:01 pm

      https://www.dietburrp.com/home-remedies-for-acidity-and-gerd/

      Reply
  11. Diya

    June 3, 2021 at 10:33 pm

    Hello,
    I am under weight ( 6ft 8inch, 52 kg) with pcos. Do you have any specific diet for pcos + weight gain.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 4, 2021 at 11:58 am

      you can follow this :

      for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
      How to gain weight – https://youtu.be/dyZIYa1wxC8
      3000 calories – https://youtu.be/6ZgP8_xH93w
      2800 calories – https://youtu.be/Mh9mtvnbj6M
      2500 calorie – https://youtu.be/c3AQlvYwdRs
      2000 calorie diet plan – https://youtu.be/4NiYodXMeUg
      Why am i not gaining weight- https://youtu.be/jKIILfVDb94

      Reply
  12. siva

    May 29, 2021 at 5:33 pm

    hii mam,my age 26, my weight 54kg, height 5.5 and my goal 65kg can u please tips

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 29, 2021 at 8:30 pm

      follow the diet plan given above it will really help.

      Reply
  13. siva

    May 29, 2021 at 5:32 pm

    hii mam,am 26 age my weight 54kg, height 5.5 and my goal 65kg can u please tips

    Reply
  14. Mayur Rai

    April 4, 2021 at 11:36 pm

    Thankyou Mam
    I am not skinny anymore

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 5, 2021 at 11:24 pm

      🙂 im glad we could be of help to you 🙂

      Reply
  15. Suji Saravanan

    April 3, 2021 at 12:40 pm

    I want gain weight my weight is 39 only

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 5, 2021 at 11:34 pm

      follow the plan mentioned in the article , it has helped many users ..

      Reply
  16. Jaskeerat Singh

    March 28, 2021 at 11:20 am

    Mid morning all 3 have to be taken

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 29, 2021 at 3:25 pm

      these are choices ..

      Reply
  17. Stutiopedia

    March 21, 2021 at 1:45 pm

    Hi mam,
    I am 14 years old and only 30 kg i am under weight plzz suggest me a diet chart and also a workout if possible

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 22, 2021 at 10:16 pm

      you can follow the chart mentioned in the article. for workout – https://www.dietburrp.com/the-ultimate-workout-plan-for-weight-gain-exercises-for-male-and-females/

      Reply
  18. Anushka Tiwari

    February 24, 2021 at 12:11 pm

    I’m 18yrs old nd I’m 163cm tall. But my weight is 48kgs only. I wanna gain weight. So what should I do?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 25, 2021 at 9:06 am

      You can follow this diet plan .

      Reply
  19. sahil

    February 9, 2021 at 11:10 pm

    hi mam my age is 30 and weight is 60 my aim is weight gain and mass gain

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 10, 2021 at 12:31 am

      you can follow the plan mrntioned above

      Reply
  20. Yash sharma

    January 25, 2021 at 9:39 pm

    My weight is 53.2 please help weight gain

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 26, 2021 at 6:54 pm

      Hi Yash,

      Following the diet plan mentioned above in the article will help.

      Reply
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