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
Image : Copyright (c) 123RF Stock Photos
Hellow mam..
I am a middle class boy and i am going to a local gym from 2 months..i am a skinny boy so, please suggest me a way to increase my muscles.
Hi Raj ,
you can follow the diet plan mentioned above .
Thnx mam such a helpful dietburrup
Thank you for reading at Dietburrp. 🙂
Hello Mam,
I am a Football player and I train myself 2-3 hours a day does This diet Help me For gain muscles.
Hi Avinash , it will build your leg muscles , buy you need to really train your upper body and do some strength training for it.
Hello my age is 27 and height is 5”11 but my weight only 49 kg pls help me how to grain weight.
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.
Sir i want to increase my weight my current weight is 63kg so what to eat to gain fast by naturally
Hi ANKIT,
Thank you for reading at Dietburrp. You can try following the diet plan mentioned above. This will help you in gaiing weight naturally without using any artificial supplements. Make sure you also involve a 40 mins strength training session , this will help you in gaining muscle mass. and healthy weight.
And sir my height id 5.11 inch my weight is 63 how to increase my weight naturally (without supplements ) fast
Hello mam,
I am Kamal, i requested you for gain muscles year back. Now i gained muscles with your help. Very much thanks for it. But now problem is, i got belly stomach. please help me get rids of it. All i need is just flat stomach.
Hi Kamal,
wow , thats great . i am glad we could be of help to you . well for 6 packs / flat belly , you need to work out a lot … are you doing the core strengthning workouts ? if yes , you can follow this – https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/
Hi, Im Kevin im 17 and my weight is 55kg and im 6ft tall in calorie needed calculator i need 3000 calorie diet plan,Can i follow this dietplan will this make me gain weight? ill go to Gym .This diet makes me gain weight and build muscle?
Hi Kevin , ofcourse it wil help youy in gaining weight for the initial 2 months . after which , to add on on more muscles you can follow this diet plan
– https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Helo ma’m,i’m very much sad about my skinny body…I’m trying so many foods,fruits,juices but no improvement..I’m 21yrs old girl,but my weight is only 38…i’m having white discharge problem..Is it the reason for my underweight?every one making jokes about my body..i can’t tolerate this anymore ..So i just want to gain some weight..Help me ma’m
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.
In case follow the food chart.(3,000/day).
How much kg increase in a month
you can gain 2-3 kgs in a month
Hi mam…my self nisha, i m 24 and my weight is 45 kg…my legs are very thin….I wants to gain my weight please help me mam
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.
How mam plz suggest any supplement for weight gain.21years old boy wants to waight gain,his present wt is 50 and ht is 5’10”
https://youtu.be/3jU_5VMHJ2w check this video ..
Hi mam,
I am 26 and I had delivery my baby girl last year not that i find myself week i would like to strength up my sagging muscles. I planned to work out ,can this diet plan help me .? Please reply
Hi Zulina ,
what is your weight ? and height
Im 18 years . Height 5’8। Weight 47kg . Help .
I really need your assistance.
Does this diet really help.
Please reply
Hi Ankit ,
yes it realy helps . you need to follow a good workout routine with this diet . strength training and this high calorie diet together will help you gain the needed weight.
How much time gap require between early morning and breakfast
Hi Kshama ,
it can be 2 hours or less , the time gap between these 2 meals is not very important . so dnt worry .
Hi,
I want to share my diet plan. could u please guide me weather I m going right??
mrng 6am- pre workout 2 bananas
postwork out gainer+creatine
8am- 2 egg whites
8.30- Brown bread+peanut butter,Daliya
10Am – 4 chapati with veggies
@12- boiled chain
2pm- rice with daal
9pm-4 chapati+rice+daal+curd
bed time(10pm) I take my gainer
plz give some suggestion on this ✌
Hi Pradeep , every thing else looks good but 2pm to 9 pm , ypu dont have anything in between , which is really wrong . you will end up with acidity in the long run
Hi,
Should i consume all the above items mentioned for a meal?
sorry i did not understand, the entire day’s menu is mentioned. if you feel you cant eat so much , keep the menu same and have in less quantity .
And one more thing, is it mandatory that i should workout if i have to follow this plan?
yes , if you workout , we will make sure that the weight you gain is healthy weight and not fat weight .
This information is really good, I’ll try to follow this routine. If I get positive results I’ll definitely recommend this to my friends as well as relative.
Thank you so much.
Hi Mam,
I am a working women… And i work in night shift. Due to this i am facing many health issues nowadays. Could you please help me out with the diet plan to gain weight.
Thanks
Hi Priya ,
Thank you for reading at Dietburrp . we have just the thing that you need . check this – https://www.dietburrp.com/weight-gain-diet-plan-for-indian-night-shift-workers/
Hi mam, I am Harsha aged 23 and I am 46kgs past two years and there is no increase in weight. May I know how to increase my digestion power?
is there difficulty in digesting the food ? or is your appetite low ? what is the actual issue ?
maa’m i’m underweight my height is 5ft 11 inch.
and my weight is 47kg i recently join gym (1week) ago.
please suggest me a diet chart for weight gain.
thank you and maa’m i’ve a question i’m active smoker what would i do next??
Hi Avijeet,
smoking can actually be a reason ofyou being underweight , deadly habits should be gotten rid off .. the diet plan mentioned above will help you in good weight gain .
Hyy mam
I am rohit my age 18 and my weight is 48 kgs
I want to increase my weight without supplements I don’t do any exercise how can I gain weight??
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.
Can you explain that milk+skim milk powder or water+skim milk powder…pls
It Is milk + skimmed milk powder .. because , you drink 1 glass milk , but acquire the nutrition of 2-3 glasses of milk .. so increase the quality of nutrition , without increasing the quantity of food.