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.