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 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
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 “. 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
hey mam..
f20 ..
my weight is upto 45kg from past 2-3 years ..
i’m vegitarian .. please suggest me a specific diet for gaining weight..
gradually but finally i too want to be healthy ..
thnkx
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 – https://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 – https://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.
My weight is 46 kg, age 24, female, ht 164 cm. Want to gain at least 4 kg in next 2 months. Pl suggest
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 – https://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 – https://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.
Hello, I’m Santosh. Im 52 kilos, but my intense swimming routine for 1 hour in the morning and running practice in the evening costs me my weight. I am having a really hard time trying to gain some weight maybe because of my swimming. I have tried banana+milk, meat, etc. but nothing seems to work. Please mam suggest me something, such as to suffice my swimming and running to gain some weight.
Hi Santhosh ,
the above mentioned diet is best suitable .. try eating a high calorie snack after your workouts, both the times during the day .
Hello Payal,
I am 26 year old ,5.7 tall and having 63 Kg weight. Working in IT area. Could you please suggest me proper diet plan? I do no want to go for any external supplements. If needed like to do workout also.
Kindly suggest me on this.
Thanks.
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 – https://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 – https://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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hi mam my dietchart is
9 am 2 roti and 500 ml milk
11 am 1 cup curd
1.30 pm 4 roti with veggie and lassi
4 pm 500 ml milk 2 bannana
6 pm 500 ml milk 2 potato
8 pm same lunch
late night 500 ml milk
mam milk is cow
workout
sesson morning> speed workout
sesson evening> gym 1 hour
mam plz guide me
Hi , your diet seems fine , just include some nuts to your plan .
Hi Mam I am kartik and I am Skinny Guy What i do To gain fast.. ????????
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 – https://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 – https://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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi payal mam,
Myself Naresh , my height is around 5’10 and my age is 27 but my weight is quit low its around 59 kg.
Please suggest me diet chart to increase 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 – https://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 – https://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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
mam,
i wanna glow like indian celebrites please provide me best diet chart
Hi Abhishek ,
for better skin , all you need to do is eat a lot of antioxidants through bright coloured veggies , protein through sprouts , egg whites and lean meats , and iron and zinck from veggies. vit c from citrus fruits.
Hi ma’m
does banana+milk helps in weight gain??
could u suggest a mass gainer without side effects. I m 18 years old.
yes banana and milk will help in weight gain . you can consider the following supplements –
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
I have started workout at a gym to gain some muscle, I am currently 60kgs and 5’5″, need to gain some weight to gain more muscle, but the problem is I am a college going student, it starts at 12PM, with lunch break at 2PM, so can only eat in the break after breakfast at home. Then cannot eat until evening 6.30PM, suggest some ways on how to go about.
Hi Aneesh , you could keep the mid time snacks with you in a tiffin box in your bag and munch on them in between 2 classes , like just bite 2-3 pieces of dryfruit chikki like a chocolate after your lecture is over , you get 1-2 mins gap right ? and beacause its college and not a school , i am sure no one will mind.
hello,iam 19 years old.my weight is only 47 kg.my height is 5’5.please give me some suggestions.how to gain weight in less interval of time..
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 – https://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 – https://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.
I am 18 years old and my weight is 50 kg , i am having six pack and all the lean muscle, what diet should i follow to gain strength and I want to gain atleast 10 kg
Hi Dhananjay , if only for strength , you should have a balanced diet with correct amount of protein and carbs . you need to exercise and practice resistance training to be able to gain strength .
Hello Mam,
I’m (52 kg) 16yrs old.
I have started working out one hour daily at the gym.
My trainer has told me to take proteins and mass gainers .
Shall I do as he said ? I don’t get to eat proper food because of hectic schedule . my first lecture starts at 6:30 am and ends at 2 pm.
Can u tell me what to eat during the class breaks ?
Something light and protein rich?
you can carry dry fruit chikki , roasted soyabean , roasted bengal gram dal with you in a tiffin box, easy to carry and you can have it fast in between classes.
Hey payal mam….my name is suraj and i m very thin. my weight is 50 kgs can u tell me how will i gain weight in one month and how much i have to workout in a day and what should be the diets for getting 10 kgs in a month. Thank you
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 – https://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 – https://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.
Hello mam,you are really helping a lot of people and its honour to get a tip from you.My age is 16,height 5″ 10 and my weight is 65 kg.I daily workout for about 1.5 hours.I am pure vegetarian so I am not getting proper protein supply.I have started eating ghee daily to gain weight.Is that a right decision or not?And if I gain weight then my muscles content will get up or not?Is it possible to gain 10 kg in 3 months at this age and how could i make a great muscular body without taking protein shakes?Really need your help mam..
Hi,
ghee will not add muscles, but only fat . a limited quantity 6 tsp is ok , but not more than that . please avoid over eating ghee , you get belly fat instead of muscles. you need to increase protein intake . if you do not want to take protein shakes, mark out the high protein food items in the chart above and increase intake of these foods
hi payal mam
I am 23 years old and height 5″3 and only having 48 kgs weight I want to gain weight upto 55 kgs and I have no health problem please help me and guide to gain weight I shall be thankful to you.
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 – https://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 – https://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.
I am 20 years old . Now my weight is 56 . I want to my 70kgs within 2months. How give me some suggestions
Hi lucky,
sory i cant help you with your goal,m as it is unrealistic. gaining 15 kgs in 2 months is a big goal . if you do proper strength training and follow the above mentioned diet , you might gain 3-4 kgs in a month .
hi mam, mam cow is best for weight gain?
and best pre or post workout food for morning sesson
Hi Kuljeet ,
yes cow’s milk is healthier bcoz it has less fat and sodium . you can find the pre and post workout nutrition info here – https://www.dietburrp.com/pre-workout-nutrition-tips/
Hi… mam.
m 18yr old but my weight iz only 47kg.. I want to gain my weight 8kg pr month.. so what can I do to gain fast…
you can gain 3-4 kgs by following the diet mentioned above along with strength training
Mam, I am Maninder Singh aged 25 yrs from Chandigarh. My height is 6’1″ and I am very skinny as my weight is only 67 kg.Please help me how can I imorove my physique and weight.
My daily routine:
7am- a Glass of Milk with Biscuits or 4-5 badaams
9am- 1-2 prantha with curd (not regularly)
1pm- Lunch (4-5 rotis, curd, dal or vegetables)
5pm- Tea with biscuits
7pm- 2-3 eggs
9-10pm- Dinner (Same as lunch)
daily intake of water- 3-4 glasses
Please guide me
Hi Maninder , you diet is merely 1400 cals . please increase the diet calorie , the best is if you can follow the above mentioned pattern , you will gain good muscle weight.
hii payal,m 23 my weight is around 75,…I do evryday 5~6 km walk and also gyming regularly,but der is no effect on weight loss,,,please suggest me any idea
Hi rohit ,
if you are doing all the exercises right , you need to maintain low calorie food intake. are you doing that well ?
Hi Payal,
I m 23 now but my weight is just 40 Kgs, too skinny. I don’t have any other health issue. I m having proper diet also taken medicines to improve digestion. Also tried multi-vitamins supplements, in short did everything for weight gain but no effect.
Please suggest.
Did you try doing all this with exercises ? exercises are very important whether it is weight loss or weight gain . if you do any form of exercises or play a sport this will help .
Hi, Payal Mam , I’m 16 and just 40 kg with a skinny frame. There are many things that does not suits my body, whenever I try to eat more I get some type of problem or what.. What should I do?
Hi Naman , you should see your doctor and get appetizer.. this will help enhance your hunger . if you are allergic to any food, avoid that.
hiii payal… I m a
23 years old 73kg weight 15 inch biceps but not cuts I wants sexy and lean muscles.. so pls give me suitable advice… soon
Hi Shubh ,
to see the cuts , you would really really have to put a lot of hard work and do strength training . you caould follow the diet tips from here wheile you work out . and you ll benefit
Hi! I’m 24 year old. My workout Time is 1 hour a day. I have follwing your diet chart and it works me great. Wolud you please suggest me is there any specific food need to be taken Before and After my workout.
Thanks
Praveen..
Hi Praveen ,
yes you can consider the options mentioned in the article here – https://www.dietburrp.com/pre-workout-nutrition-tips/
hi mam,
if i have to gain 10kg.. how long i’ve to follow this diet?
Hi Anubama , you can put on upto 2 kgs in a month with this diet
Hi mam I’m just 18yrs old.my weight is around 53 I want to gain weight n want to have abs..the same way…watever I eat doesn’t suits my body… Wat should I do.. Should I take some proteins or supplements will it harm me?
Hi SHAUN ,
Yes you can take protein supplements f you are doing strength training this will help you in making abbs and bulking up .
Hi payal . I am lightly active and having 2000 cal/pr day . plz tell me that how many extra cal should I take per day to gain 7 kg in a month..
Hi Jitendra,
7 kgs in a month is too much of a goal . you can take 3000 cals . or simply follow the above mentioned plan .
Hi, payal mam’
I want gain weight. .. should I have chicken or any non-veg daily.?????…
Hi sAGAR ,
Non – veg basically provides protein , which is helpful in weight gain . so yes you can .
hi.mam my name s sanjay i got a chance to act in movie..my age s 20..my wight is 45 how to gain 10 r 15 kgs in one month
Hi Sanjay , 10 kgs in a month is hard .. but if you dedicate yourself to strength training and follow the above mentioned diet , you would benefit.
Hi mam,
I’m working in bank my timing is 9 to 10 p.m my weight is 55kg n age is 34 my liver is also very weak.
Kindly suggest me food chart for weight gain
Hi Pradeep ,
you can use the above mentioned food items and arrange it according to ypour convenience and timings. also do strength training.
Hello mam,what type of workout we can do without going gym and should we take calcium and protien from outside…..
yes , calcium and protein supplements will help . you can find a lot of exercise videos on youtube for home exercises.
Is black chickpea is good for sudden wait gain
Hi Dany,
there is nothing as sudden weight gain , but yes black chik pea would help/.
hi mam cow milk is best for weight gain and muscles gain
Hi Kuljeet ,
cows milk is easy on digestion and comparatively lower in sodium and fats , hence its better
This will.work in how many days
Nd how many kgs???
its planned to help you gain up to 2 kgs in a month
Hi Mam, I’m 32 and my height is 5.9. But my weight is 60 KGS.. I wanted to put some weight upto 70 kgs. I am Accountant & my office time 10.00 am to 7.00 pm. Please help me in suggesting good healthy diet which helps me to gain weight increase.
Hi Dev ,
you can choose the foods mentioned above in the plan and have them according to your timings and convenience.
Hi Mam, I’m 32 and my height is 5.9. But my weight is 60 KGS.. I wanted to put some weight upto 70 kgs. Please help me in suggesting good healthy diet which helps me to gain weight increase.
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 – https://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 – https://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.
mam cow milk is best for weight gain
yes it is good .
Hi mam,i am 19 year old ani 171cm in height.my weight is 58kg and i want to increase it to 70kg.my college time is 8am to 4pm.i joined gym 2 days ago.i go to gym at 6am.i am a vegitarian guy.plz suggest me a good diet plan according to my college time.
Hi Dheeraj ,
sorry we do not personalize weight gain diets , but you can use the above given menu to fit it in your schedule . this would help .
Hi mam, my name is ankur… my weight is 45kg, not satisfied according to my height… are you sure this chart will help me gain weight??
Hi Ankur ,
t his chart has helped many and im sure it would help you as well ..
Hello ma’am. I’m 22 and my height is 5.1. While i weigh only 42 kgs. Ive air hostess interview next month. I wanted to know how much weight will I gain in a month by following this plan. I need to put on at least 5kgs before that. If not this, then what. I need this job. Please help.
Hi ,
you can gain around 2-3 kgs with this diet
Hi, im going to incorporate this diet chart.To be on the same page,I would like you to please tell me the what the time you refer to when you say:
1.Early Morning
2.Breakfast
3.Mid Morning
4.Lunch
5.Evening
6.Mid Evening
7.Dinner
8.Late Night
Il align my routine accordingly ..
Regards
Hi Ritesh ,
1.Early Morning – after you wake up .
2.Breakfast – 8. 30 – 9.00 am
3.Mid Morning- 11.00 am
4.Lunch- 12.30 – 1.30 pm
5.Evening – 3.30 – 4.30
6.Mid Evening- 6.00 pm
7.Dinner- 7.30 – 8.00 pm
8.Late Night – just before you go to bed .
Where’s the workout time here?
ANd the amount of protein depends on current weight of an individual
Hi Vikram ,
workout time = minimum 45 mins.
protein intake = 1.5 gms per kg body weight.
hello mam
i am also payal my age is 19 height is 5.5 . my weight 45 bt i luk sooo slim my face look so wea..plz hlp me n suggst me a diet chart…plzzzzzz waitin 4 ur rply
Hi Payal ,
you can try following the above mentioned plan .
Hello payal,
read this post about indian diet for weight gain as well as the related post for protein supplements. I am confused that do i have to take supplements and follow that diet as well or either of two shall work ?
seeking for your help. Thanks.
Hi priyanka ,
you can follow the diet forst hand and see how it help , only if you are not satisfied with the resulkts add protein supplements.
hello mam,
I m 22yrs old n my wt is 36kg…
I hv tried almost all possible things to gain wt.
I request u to plz suggest me the proper ways to gain wt in 1-2 months….
Hi Zeba,
have you tried the above mentioned diet and doing some strength training exercises.
Hi payal, very useful article.my daughter is a fussy eater.she goes to school at 7am. and came back at 4.15pm.she never finished her lunch. Pls can u suggest me some diet chart for her.we are vegetarians. Thnx.
Hi Sonal , sure we can help you .. please see this page – https://www.dietburrp.com/diet-services/
Hi, my name is Geetha and i am 25 year old. i have one male baby. my height 5.3 feet and weight is 38 kgs please how be gain weight.
Hi Geetha,
you need to eat food as prescribed in the chart .. are you doing any exercise ? please do .
Hi Mam ,
I am 17 and My weight is around 60 KG And my height is 5.5 ft …….. so I am little bit obese ….. so should I lose weight or gain ?
Hi Sam , check you BMI here – https://www.dietburrp.com/body-analysis/
Hello mam m Vishal.
I prepare a physical exam for ssc.
I want a diet for runner.
Hi Vishal ,
i am working on a runners diet .. will be posting it here soon .
hello payal where i get on serious mass gainer in kolkata
Hi Rajiv , you can buy them online , i am not aware about calcutta .