If you areย 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 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 inย 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 | |||
| ย Milk ย (Add 2 tbsp skimmed milk powder ) | ย 1 glass | ย 250 | ย 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,ย Curd | 2 | 350 | 6 |
| 1 cup | 100 | 6 | |
| Or ย Masala Dosa, Sambar, Chutney | 2, 2 cups,1 spoon | 200+100+50 | 3 + 6 |
| Or ย mung dal chilla (pancake ) with paneer stuffing | 2 | ย 250 | 8 |
| Or Omlete, Toasted bread | 2 eggsย 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 |
| ย | ย | ย | ย |
| Chapati | 2 ย (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 |
| ย 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 | |||
| ย Milk ย (Add 2 tbsp skimmed milk powder ) | ย 1 glass | ย 250 | ย 8 |
| ย Banana | ย 2 | ย 80 | ย 1 |
| + Soaked Almonds | 10 gm (6-7 pcs) | 50 | 3 |
| ย TOTAL | – | 3210 | 95 |
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.
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 “. ย And do check our healthy recipes to gain good weight and not just fat weight
Download the 3000 calorie Indian diet plan PDF.
Image : Copyright (c) 123RF Stock Photos
Asparagus Caprese veggiewich
Dear Sir/Maidum
I have One year and six month son . he is very thin no any things eat happy only mother milk drink his mother is suffering from Tiofied about six month ago. his weight is only 8.600 Kg. Please send me a suggestion and diet chart for my son.
Thanking you
Mob No. 09931722236
Hi Ranjeet ,
to avail a diet chart for your son’s requirement plz see this page – https://www.dietburrp.com/diet-services/
hi,i am dinesh i was just 17 years i was too lean and also i want to gain more weight with in 45 so tell me that how should i gain it………
Hi Dinesh ,
Thank you for reading at Dietburrp. You can try folloeing the diet plan mentioned above , i am sure it will be of help.
DEAR MADAM
I am sonu Verma male 24 year old and 5.10 inch hight . kindly suggest me weight Gaining Veg Diet Chats. And im going Gym last 3 months on regular bases.
Hi Sonu ,
you can replace eggs with milk and milk powder , and fish and chicken with paneer and soyabean and soy milk. and rest you can follow the above chart as it is.
Hi mam i m 5 feet 8 inches . Can u help me how to increase my height
Hi Ashish ,
Sorry that is beyond our scope.
Hello mam….i want to gain weight by eating good …my diet is not heavy..i cant eat much at one go..what should be the strategy then…also how inp.is going to the gym to gain weight??
Hi [rabhat,
thanx for reading at Dietburrp. if you cant eat much at 1 go, try eating as much as you can at every 1-2 hour interval. there are ways by which you increase calories and quality of food without increasing the quantity. you can find these tips in my article above and other links mentioned in the article.
going to gym is important because when ypou consume a lot of calories through proteins , you need to divert it to good use , hence when you do weight training, these caloriees are diverted to be used by your muscles , and henmce you gain muscle mass and not fat weight.
hi, mam …..i m skinny guy ,m 19 yrs old n weight is only 56kg…m in big prblm plz help me out, actually i wanna gain weight upto 70kg that too within 1 mnths..coz wanna go in army so i hav just 2 mnths for preparing ….so plz suggest me what should i do?
Hi Ankit ,
You can try following the diet plan mentioned above. also some gyming and strength training exercises in combination to be able to gain good weight. 1 month is not enuf to meet your goal. you need to be patient and give it some time.
Hi mam am 5’4 and my weight is just 40 kgs. I want to gain weight but i cannot eat tht much as mentioned in above chart. Can u plz suggest me what can i do. Morevr tell me about the supplement. Are these supplements are safe.and if yes which supplement i should take..please suggest their names .
Hi Anamika.
Thank you for reading at Dietburrp . try to eat as much as you can from the chart , even if you cut down on the quantity it wouldnt make much difference. you can also take any whey protein isolate or just grind some dry fruits at home in a mixer and add it to your milk .. read othere tips on weight gain mentioned in our articles and try to put these in practicle .
All the best :)
Well, Don’t put weight yaar, if you got it so its more difficult to remove it. so just chill and enjoy and do yoga or exercise be fit
hi mam…i am 25 years old girl. My height is 5.4″ and weight is 40kg. I am very skinny, i want to know how to gain weight. I am also doing job so i cannot follow the above diet chart fully. Kindly suggest me
Hi Priyanka ,
Thank you for reading at Dietburrp. If you cannot follow the above mentioned diet chart as it is , try to follow whatever is possible. but you need to take up on some form of exercise , so that your cells can store more protein and you gain weight. you can also start having 3 glasses of milk daily along with any protein supplement like ensureand add 1 spoon ghee to milk too. have 2 bananas along with it .
hi mamโฆi am 25 years old girl. My height is 5.1โณ and weight is 36kg. I am very skinny, i want to know how to gain weight. I am also doing job so i cannot follow the above diet chart fully. Kindly suggest me pls….help me…
Hi Khushi ,
Try following the above mentioned food as much as you can, you also need to do gyming or any other exercise. this will help you in weight gain.
hi mam… this is hemanth. my height is 6ft and i weigh 50kgs…. i have tried to eat more a lot of times but i get gas problems. my stomach starts paining by eating more food. i want to gain weight. what should i do please help me
Hi,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned above in the article. along with a 45 mins session of gym workout with weight training to gain muscle mass. All the best
Hi, I see some calculation errors in above table. Can you pls verify.
Site says that Masala Dosa is source of 42g of protein. I think that’s incorrect information.
Hi Santhosh,
Thanxs a ton for pointing that out .. my HTML table messed up with 3 different lines … I have corrected it now. The info provided in the above table is best to my knowledge and you can rely on it. :) All the best
hiii…. mam , I’m of 23 years Nd living apart from home dat’s why i’m nt able to maintain diet , My height is 5’9″Nd my weight is only approx 45 kgs,I’m vry much frustrated ab8 my weight pls suggest me what to doooo……..
Hi,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned above in the article. This will definately help you gain weight. gyming and weight training will help you gain muscle mass.
hi mam… I m skinny guy.i’ve many time tryed to gain weight bt i was fail… My weight is 50kg from last 3 years so plz suggest me good diet plan for gain weight with right timing.i m pure veg.
Hi,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned above in the article. This will definately help you gain weight. gyming and weight training will help you gain muscle mass.
Hi ma am, I am 16 yrs old and my height is 150cm and my weight is 45kg. My activity level is too high that I can’t sit 5 minutes without doing any work or roaming. I have searched for protein supplements on the internet where a product guarantees you 3667 calories a day . I think it’s a milk powder. So is it safe to takes these supplements. Can I follow your weight gain diet along with this supplement.. Thank you..
Hi Vrajesh,
Thank you for reading at Dietburrp. yes you can go ahead with this supplementt, along with some weight training and the above mentioned diet . all this in combination will help you gain weight,
Hi mam,
I am 31 years old and my height is 5 feet 4 inches.
my weight is 41 kg.
Can u plz suggest me a proper diet plan which is indian diet plan to gain weight fast
Thanks & regards
Monali
Hi,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned above in the article.
it will help you gain a few kgs.
Hey I wanna ask dat my age is 20 and my height is 6’3 or my weight is 60 now plz tell me da diet….
Hi Mayank,
Thank you for reading at Dietburrp. You can try following the diet plan mentioned above. I am sure it will be of help.
Payal,
3rd april 2014
hey ma’am , i am 18yrs old and weigh 40kg n ma height is 5ft 3inch pls suggest me some diet plan so that i gain weight atleast in two months
Hi Payal,
Thank you for reading at Dietburrp. You can try following the above mentioned diet plan for weight gain. Iam sure it will be of help.
Hi payal ,
My height is 5′ 10 and i weigh 55 kgs . My ideal weight should be around 62 ,i hav a very high metabolism rate too .
My question is
1)does masterbation or intercourse regulary affects the weight gaining too?
2)intense workout in gym will lead to more energy burnout , how do i gain weight then.
Thanks
Hi,
1] anything in excess is harmful for body . the best person to judge the normal limits of anything is no body but you.
2] intense workout does burn a lot of calories , but at the same time helps you in gaining muscle mass. if you maintain a proper calorie balance between what you eat and how much you burn .
You can follow the above mentioned diet pattern of 3000 calories and workout to get the body you desire.
maam i m 17 year old . my height is 5 ft 8 inches. and my weight is only 45 kgs. i cant go to the gym coz my parents dnt allow. plz suggest me smthin to gain weight . is the diet chart above suffecient enough ??
Hi Anirudh,
You can try following the abo ve mentioned diet plan , along with a 40 mins jogging or running or walking exercises done at home.
Hi Anirudh,
I won’t comment on the diet. Ma’am has already addressed that in the above post and in her comment as well.
You really don’t need to go to the gym. You just need to workout which you can easily do at home.
Do push-Ups for triceps and chest, find a bar and do pull Ups, wide grip for your back and narrow grip for your biceps. Do squats (very important) make your own weights wear a bag with books in it. Best is use buckets of water you can adjust the weight by changing the level of water.
Go for a weight with which you can manage around 8-12 reps. If you can do more reps than this, the weight is too light, if less reps than this, the weight is too heavy.
Another important thing is form, do each exercise with perfect form. Watch videos in YouTube to learn.
Stay safe and try to get a friend involved with you. This way you can keep each other motivated.
Diet and lots of rest are the next important things when looking to gain weight. All this coming from my own experience. Hit me up if you need more info.
Cheers.
maam i m 17 year old . my height is 5 ft 8 inches. and my weight is only 45 kgs. i cant go to the gym coz my parents dnt allow. plz suggest me smthin to gain weight . is the diet chart above is suffecient enough ??
Mam, Please help me i have loss my weight in many quantity tell me about increasing of weight.
Hi Deepa,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned above in the article.
Hey Payal,
Thanks for the very helpful article. I’m 20 with 52 on weight and 180 inches (5′ 9″) . I look very skinny. I although consume a lot of food but not my breakfast or have food at regular intervals.
I gobble up upto 1 chicken biriyani, 2 parathas, 2 eggs and a bit of rice during my lunch and have rice and sambar during nights.
I haven’t been able to put on even a single kg of weight.
I’d love to know how much of food I need to take in and as I’m a student, I won’t be able to have Mid-Morning or Evening food as mentioned in diet chart. What should I eat? How much to be taken?
Regards,
Samarth
Hi Samarth,
if you really intake the type of food you mentioned, you need not work towards your diet, but towards your exercise. you need to lift some weight buddy !!! thats how you can get the food you eat to use !!! protein shakes will be of help too , but only after a month of weight training .
mam I’ve seen ur diet chart!
actually I’ve a question that
should I consume each n evry product mentioned in the diet chart or can I take 1 or 2 from the 4 options!
for eg..in early morning there is milk ,almonds, eggs ,banana
so can I consume milk n almonds only instead of all four!
I can’t consume that much that’s why m asking!
Hi Sia,
sure you can :)
hi Mam! I ‘ve seen ur diet chart….actually I’ve a question……
should I consume each n every product mentioned in chart…or can I consume 1 or 2 products as there 3-4 options in front of me…
for eg…in breakfast..there are almonds, milk ,bananas…so I wanna ask that can I take almonds n milk only instead of consuming all three!
what should i eat before jogging in morning at 6:30 am O’clock ?
Hi Parag,
You can have a glass of lemon water or skimmed milk with a protein powder or fat burner, fruit juice, egg nog, depending on your health goal, or if you find jogging very strenous , you can also have boiled egg whites.
Hello Mamโฆ..Gd mng…I am Male, 24yrs old n having a weight of just 48kgs and height 170cm. I request you to provide me some tips on gaining weight as i am too lean and m a swimming player. I hope you will help me out in gaining weight and i hope i may get my solution.
Thanks
Hi Dharmendra,
Thank you for reading at Dietburrp. You can try following the above mentioned diet chart for weight gain. I am sure it would help you.
Hello Mam,
This is santosh sharma, i m of 26 yrs, hight 167 cm & body weight is 50 kg only, i look very thin, i m a Taekwondo instructor , plz suggest me a proper diet plan. i m complete vegetarian.
my id is santoshsharma88@ymail.com
Hi ,
Thank you for reading at Dietburrp. You can try following the above mentioned diet chart. I am sure this will be of help to you.
mam my weight is 53 kg and i have bad habit of smoking i am reducing doning smoke and after reading your diet plan i am applying it on me but i smokes with this diet schedule, how much it is harmless what should i do for it?
Hi Akshay,
smoking leads to malnourishment. You will have to reduce on the number of lites or give up on it ,and you will see a healthy you very soon.
im 26 n 58 kg 5.10″ , vegan im loosing weight coz f stress and depression how can i balance my weight and gain, i travel day time. and dont want any toxine or transfat… and nice reading ur post yet i need ur advice..
Hi Ranjith,
Thank you for reading ata Dietburrp. You can try following the diet chart mentioned above, i am sure it will be of help. If you face any problem while following the plan, you can alwaz write back to us.
Hi my name is shivam. My age is 18 and my weight is 50 kg and my height is 5″9. I am doing gym . But dont want to eat supplement . Plz tell me proper diet plan to gain weight without supplements.
Hi Shivam,
Thank you for reading at Dietburrp. You can try following the above mentioned diet chart. It has natural protein supplements, so no artificial supplements are required. If you face any problems while following the chart, you can write back to us.
Hiii my name is himanshu and my height is 177cm( 5ft 9inch)and weight is 63 kg
And want to gain weight weight around 75 kg and inalso used to go gym so what I have to do and dont want to use supplements to gain weight..
plz tell me mam
Hi Himanshu ,
You can follow the diet given above . this will help you in weight gain . you can use muscle mass , or any other whey protein supplement for the same. All the best !! :)
i am 22 yr old. i am 40 kgs and have extreme weakness and problem of low bp due to stress from last few months. i also hv PID. i want to gain weight n increase stamina. along with the above plan should i go gym?
Hi Somya,
thanks for reading at Dietburrp. Yes the above mentioned diet will help you in all ways ., Even in PID , try doing any form of exercise , even walking is ok . Gym is ofcourse the best way. yoiuu can gain good lean body weight and avoid gain ing fat. All the best
i have hectic schedule n i also feel weak due to previous illness. so how much workout should b done? 3 days a week or more than that..
is power yoga also beneficial?
Yes power yoga is good. 3 days a week is not enuf. you need to workout 5 times a week . i you feel week , do 15 mins x 4 sessions everyday, instead o 1 hour long session.
thanks a lot ma’m… pleasure talking to u.. :)
Hi Payal,
I’m in IT sector but much more interested in bodybuilding, I also consume protein and weight gainer, can you please let me know should I go with this diet to gain muscle size??
I would like to achieve size, so should I look forward for this diet??
Please suggest.
Hi Ash,
Sure you can follow this diet . it is a high calorie and a high protein diet. and helpful in gaining muscle mass. All the best :)
Hi Mam,
I’m 25 years old and looking forward for bodybuilding, I’ll also consume protein shake and gainer pre and post workout.
can you please tell if I follow this diet regulerly with protein and gainer will it help me to build muscle? and get skinny?
maam i m 20 years old n my routine is quite hactic
i want to gain weight currently my weight is 55.7 kg n my height is 5 ft 8 inch
plzz recommend me some diet plan
Hi Harsh,
You can try following the diet plan mentioned above . All the best !
Pls suggest me smthing gud mam i will very thankfull to u throughout lifee plss
Hi Bunty ,
Thank you for reading at DietBurrp. Kindly Elaborate your requirement .. what kind of diet plan are you looking for ?
Mam i m 23 years old weight is just 46 kg i m very worried abt it want to consult u wht can i do my mind will blast abt thinkinkg it whn try to eat properly does not work on my body also no deseases i can also spend money on gud medicine if there is any , my digestive system is also not so good nd hv 1 bad habbit of mastuburting whn tk breakfast or starts diet it cms out through wastage i m very seriouslyy worried (crying)) pls sugfest smthing to me (9878460970)
You Can try following the above mentioned diet plan for weight gain , along with 45 mins of workout in the gym , it will help you in all the ways .
hi mam i m a smoker plz suggest me how to leave dis bad habbit and how to gain weight fastly plzz.
Hi Robin , you can try using the nicco gums available at pharmacy , at the same time use lots of green tea and the above mentioned diet chart
mam i am 24 years old my weight is 52 and height is 181 cm..i use to eat a lot but my weight do not increase dont know why it happens i used to take nutritious diet as well.The diet plan you have mentioned above i have almost followed that plan but there is no sign of improvement so please guide me to curb out this problem will be waiting for your reply
Hi Ankit , please do some gyming and specifically weight training exercises , this will help you in gaining muscle weight , along with these exercises , follow the above mentioned diet chart for better effects … weight gain takes time.. be patient .. All the best !
i am dietican plz give me ur suggetions
Hi Narsimulu .. sorry i dindnt get you .. can you plz specify ?
hi mam , I m 18.5 years old . I weigh 50 kg and my height is 5.4 inch. kindly suggest me a diet chart…frr weight gain as well as frr height
Hi Nitin,
Thank you for reading at DietBurrp, yes you can follow the above mentioned chart for weight gain along with 1 hour of gym workout and i assure you, that you would gain healthy weight. All the best :)
I am 16 year old weight 46kg and i want to become wrestler so i have to gain weight about 40kg i have joined gym and working very hard .My workout is right but diet is not so give me diet plan which is not very costly but effective.
Hi Utkarsh,
You dont need to spend any money , the above given plan will be very effective in weight gin if you follow it thourogly ! all the best !!
Hello ma’am, I’m 16 yrs old and have a height of 164 cms. My weight is 38 kgs. Plz suggest me a diet plan..
Hi Divya,
Thank you for reading at Dietburrp. Ypou can use the above mentioned diet plan. This will help you in gaining good weight without fat gain. it healthy and nutritious. All the best
thnk u for ur advice ma’am!! But i’ve heard it’s not good to take fruits (banana as suggested above) in the morning..
Hi Divya,
There is nt any scientific reason for avoiding banana in the morning. there may some parallel medicines where banana may be prohibited, but i have been advising this to so many of my clients, and not even once did any one complain of any problem after consuming banana in the morning.
Please dont believe on every thin g you hear unless you have experienced it on your own, there are some things which are excellent for a person, while the same habit might be the cause of some allergy to another. so it is based on your own body response. If you feel banana might harm you in the morning, you can replace it with other starchy fruits like custard apple , chikku , or just have dryfruits with milk.
Okh mam i l try this first and then will let u know..thank you
Hello mam..I am 16 yrs old female..I weigh 63 kg and my height is 5.3foot ..I want to loss my body weight .plz suggest me a diet plan to loss my weight..thanks :)
Hi Payal ,
You are reading the wrong post then …. :P kidding !! plz read the post here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ All the best
Hello mam..I am 18 yrs old male..I weigh 56 kg and my height is 180 cm..I want to gain more weight bcoz I look quite skinny as of my height..I am a vegetarian..plz suggest me a diet plan to gain my weight..thanks :)
Hi Raghav,
You can follow the above mentioned plan, i m sure it will help. Let me know if you have further queries
Hi mam
Im 23 yrs old. My weight fluctuates between 56 to 58 and my height is 5feet 9inches. I work night shifts n dnt get much time to follow a proper diet plan. Plz suggest something to gain approx 10kgs with quality food as I dont like junk.
Thank you.
Hi Prabhat,
Thank you for reading at DietBurrp. You can use the food items mentioned in the above chart and use them to suit your timings and availability of food. if you need a personalized planned diet for you plz see this page – https://www.dietburrp.com/diet-services/
Hlo mam…i hve allready done this before….because of pimples i can nt take so oily food….as doctor recomendation….and sometimes i could not take meal coz of any stress…..please suggest me how can i gain my weight….
try taking protein supplements and exercise.
thank u very much mam…..
I am following this diet chart…
hope will gain some weight soon……..
hi mam….Iam 23 year old male.. I am too skinny.. my weight is only 45kg and height 168cm.. I want to gain weight.That chart is ok for me if i practise for 1 mile run daily??…. . i think its very difficult to gain weight while doing running daily.. i hope you understand what i have to say…..
Hi Prakash, you can definately follow this plan and you will gain weight .. just that before and after your running session, dont forget to include pre and post work out meals .. read this for help – https://www.dietburrp.com/pre-workout-nutrition-tips/
hello Mam…..I am Male, 20yrs old n having a weight of just 48kgs and height 173cm. I request you to provide me some tips on gaining weight as i am too lean . My physical activity is less as i have to sit for longer hours on a chair and work on computer. I hope you will help me out in gaining weight….and one more i loved your blog regarding this health tips as it contains lots of indian solution that i was looking out for….so plz.. carry on with your blog.. and i hope i may get my solution
Hi Prince .. luckily i have a diet plan of 3000 calories already made for you !!! check out .. https://www.dietburrp.com/how-to-gain-weight/ and
https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Hey you have already seen the diet chart rite .. plz foillow it it should help youy.
Hi Prince,
I also used to be skinny and its hard to eat all that if you dont do much physical activity. Even if you do, You cant just gain good weight by adding more calories. You ll have to go to gym to spend that extra calories on developing muscles. gym will also open your bone structure and widen it so you can gain more weight.
Thanx alot, i’ll follow this diet plan..