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
Hi.First of all this the best and simplest diet i have found online.so thank you.Now i am a thin guy but not that type of hardcore skinny guy.What i wanted to know is that if i dont go to gym and strictly follow these 3000 calories diet will it give me a healthy figure.?
Hi Sumit,
Thanks for reading at Dietburrp. if you are not very skinny and do not do exercises while following a 3000 calorie diet, chances are that you might gain weight at wrong places , like your belly and hips . so its better to utilize these calories well by exercising and having them evenly distributed in your body to look healthy.
Following this diet plan can increase weight and make us healthy and not fatty?
Hi POOJA ,
Yes if you are exercising while eating these calories , youll sure gain healthy weight.
What sort of exercise?
And how much kgs wil i gain? M 18years and my weight is 47 i want it to 55-60 kgs
Can uh please tell me how can i?
Can u please mail me even?
strength training exercises . you can find many videos on youtube . please search .
hello maa’m
i read your article, it seems to be very helpful for me.
my question is, my height is 5ft 9inch nd my weight is 60 kg …. i m 18 year old.
am i underweight or not?
if yes, then can u suggest me the supplement that i should take along with milk while following the above diet chart.
thank you!!!!
:)
Hi Mahesh ,
to know if you are on the right weight range or not, calculate your BMI here – https://www.dietburrp.com/body-analysis/
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hi mam,i am 21 years of age,height 5’8,weighing 44 kgs,the problem with me is that i have a poor digestve system and whenever i try to put some callories ,i suffrr with digestion…please do suggest me some way to get rid of this problem
Hi Vishal ,
you should eat small meals every 2 hours . if the problem is severe it is best to see a doctor and get help.
send to me ditee plane for 60kg weight hight 5.8
the plan is mentioned right above in the article.
Hell0 Sir/Mam,
I m 37 year old. I am underweight. I have started light weight training at gym. my gym trainer is also suggesting me for Aerobics for fitness and increasing stamina. I also play lown tennis.
Is doing Aerobics twice in a week is good for me? or should I stop Aerobics..
Hi Ashish ,
yes you can go for the mentioned exercises.
hello mam! I am 25 yr old male 172 cm 59 kg, in respect to my height I look thin I need to gain weight and muscular body. I go for jogging, about 4 km running+4 km walk+some yoga aasana. please suggest me for diet and improvement in exercise if you think any. I am vegetarian.
Hi Mithilesh,
the dioet is right above in the article , you can follow it , but the kind of exercises you are doing are all cardio , cardio doesnt help much when it gets to put on some weight or bulking up , but a good hard session of strength training will help you great deal . you may consider including it in your regime.
Hi mam i am 20 years old and my weight is 39kg. I want to gain weight, i have no any bad habbits. Please suggest me because everyone says me patlu. I am very upset because of my weight.
fo llow the above mentioned diet along with strength training exercises for best weight gain effects .
I am 17 years old, turning 18 this september and my weight is only 46 kg. My daily deit consists of 3-4 bananas , a glass of milk and some times boiled egg also. What should i add more in my diet as I want to increase my weight. I also have joined gym
Hi Abhinav,
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.
Hi, I read your diet plan, how is it that idli sambhar, chutney has more calories than chicken, or chicken soup, Even omelette with toast bread is a bit less. I am surprised. I will be on idli sambar from now on atleast once a day
Hi,
More than the total calories you are looking up to , the source of calories are more importnat . idli sambar chutney is an example of mutual supplementation dish providing equal carbs and proteins . while chicken is all protein.
mam i am 18 years old im just too skinnny. plz suggest me a diet plan to gain weight .my height is 5ft 11 in. and weight is just 56 kgs. i want to get buff .i dont dont indulge inn any anti health activities like smoking . plz suggest me a diet plan and what should i focus on eating more ?
Hi Shivam ,
you can try following the above mentioned diet plan.
Hello mam,
My name is Gaurav babbar …..
My age is 20 yrs nd my weight is 50 kgs .. I have to increase my weight…so mam
Can u tell me some tips……
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,
I am doing gym……
hello , mam
I m Krishna Ballabh kr.
My age is 24 yrs and my weight is 49 kgs. I have to increase my weight…..so plz suggest me a diet plane……and any supply………..plzzzz
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,
I’m 22 years old. I’m 6 feet tall. Mam I eat a lot, I mean really lot and I have moderate weight also (63 kgs), but that just doesn’t show up on my body. I look really skinny. Can you suggest something to increase fat.
ThankYou.
Hi Abhishek , if your metaboilism is very fast, you dont tend to gain weight no matter how much your eat . so to make it to use , you need to do strength training exercises.
Hi.. Glad to have such a useful post
I’m 19 year old boy, south Indian vegetarian, I’m 50 kg and I’m 5’10”.I have very bad body emi and also wean muscle… Unorthodoxly I east very much compared to rest who weigh more than me
I thought maybe due to improper diet in improper timings.. Anyways I saw this post and thanks to you.. But dinner?? I’m south Indian and I take rice at least twice a day(normally thrice) . it would be quite tough for me to cope up with only once (rice). So, can you suggest me in south Indian style the diet… I planned for a month for weight gain and I will be working out simultaneously..
Thanks in advance :D
Hi , sure will plan it up and post soon .
Hi Madam! I wanted to ask u that I sleep atleast 10 hrs so will it affect me in not increasing my wt ??
Since I sleep so much that sometimes I skip my breakfast and so I am not able to fulfill my diet chart for increasing weight.. Please tell me what to do to sleep less???
its only a matter of habit. try waking up in time for 3-4 days , it will be tough but after that your body will form thi cycle.
you need 7 – 8 hours of sleep every day.
hello mem,
my age is 25 n i m undrwght..i wnt 2 ask u smthng that if i drink 1 bear every 2nd or 3rd day, dis is healthy or what?? dis kind of routine do i gain may weight??
Hi Amit ,
bear wont help you in gaining healthy weight.
Hi Payal,
I am an Indian currently living in germany. I am 25 years old and my weight is 56kg. I am interested to gain muscle naturally and faster. currently, I am trying out eating avocados, apple, banana fruits and vegetables like broccoli, soyabean. I am taking 3.5 % Milk and curd.
Since I am a pure vegetarian and so I can’t take eggs or meat. Kindly suggest me the plan and amount of calories I need to consume in day. Because, some of the items you mentioned above are not available here like lady’s finger and brinjal.
Regards
Prasanna
Hi Prasanna,
if you dont find these veggies, you can substitute with any other available veggie , they hardly make up for any change in calories. just follow the other things as mentioned.
Hi..mam my height is 5 ” 7 age 21 nd weight is 53 kg only..hv gastric problem cn..i follows this weight gain chart or..no
Hi Ravinder ,
if your system can take these many calories , only then follow it .
hello,
I m under weight. I read the above diet plan but it is not possible for office employee like me to go for mid morning diet. please suggest the diet plan for working people for about 9 hrs a day.
HiNikhil ,
in that case you can keep the finger foods like dry fruit chikki, nuts and dry fruits, roasted soyabeans , roasted bengal gram handy in your office desk , and have them whenever you get time
Hi mom: I’m 26 years old, my body weight is 61 kgs, height is 5 feet and 7 inches.I use more food for eating, use more water for drinking (more then 18 glass in a day). Also I use more fruits, apple, orange, pomegranate, graphs etc, but my body weight is maintain and not increase, and my this struggle is from one year,,,,,,,, and if I stop using fruits, after my weight is losing very fast,,,, are there some best steps to to help me in my body weight increase, please I request you, to help mi while giving some steps which is suitable for my weight increase, thanks
along with the diet , you can follow strength training exercises to be able to gain muscle weight. this will help
Hi Maam, I am 26 yr old, Male. My height is 5.8 and weight is 65 kg. I workout regularly. I wish to build a healthy fit body.
My diet is as follows
Morning (pre workout)– 1 glass milk
post workout -2 whole eggs
lunch – 3 chapati with sabzi
evening- 1 glass milk
post evening – bread with cheese
dinner – 3 chapati with sabzi + white rice
Plz suggest me supplements and changes to my diet
Regards
Ajay
Hi Ajay ,
no breakfast ? you need to include some thing there . you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello Ma’am
am 25 years old and i am underweight, it may be a of heredity
tell me how to gain weight ?
bad habit: Only Smoking(very less 2-3 cig.)
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 Ma’m my age is 31 years and weight is 45Kgs .. advice me a vegetarian diet plan to gain weight …
Hi Parag , you can follow the vegetarian options in above chart
Ma’am can i increase my height in 20yrs, if it so pls suggest me, my height is 4.6
Hi ,
sORRY I AM UNAWARE OF ANY THING OF THAT SORT.
Hi ma’am i am 20yrs old, nd my weight is 43kgs, often i loose my weight so how can i increase my weight, within a month i loose 6kgs. Pls suggest me
Hi Hema,
so much of weight loss cannot be sudden , and if it is , you should get yourself checked with a doctor as it may be a result of some other health problem.
My weight is 57 kg … how to increase our weight … my give me diet chart…
diet chart is mentioned above .
Hello, i am 18 years old i want to gain my weight my is 40 kg
My regular diet include
Morning – 2 bananas with milk with pediasure
Breakfast 1 or 2 pranthas
Lunch- 2 sabzi roti
Evening- 2 banana and milk with pediasure
night dal roti
Before sleeping turmeric milk
In addition to this 250g raw paneer in a week and sprouts occasionaly
I go to gym for workout everyday exept sunday!
Plzz tell me is my milk supplement is good!
Thank you
Hi Sumit,
can you include some nuts , or dry fruit chikki ? increasing on sprouts and paneer in take will help too. milk intake is good.
Hi my name is JAINESH PRAJAPATI.My weight is 48 kg and height is 6’2 according to my height my weight is so low please suggests some diet chart that help me.
hI jAINESH,
the diet chart mentioned above will help
I m 25 year old woman and my weight is only 44 I also work out in jim regularly but I cant gained my weight….so plz help me in weight gainig tips
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.
Hi, I am 26 yr old, Male. My profession keeps me tensed all time. My height is 5.10 Current Weight 48Kg. I Lost 18kgs in Past 6 months. Few months ago i had gastritis, now its fine. My stressed mind doesn’t let me eat much & skip meals most of the time.
I tried Mass Gainers, tonics etc. Nothing worked. Will you suggest the same chart as above or anything that i can add or subtract.
Bad Habits: Smoking, Alcohol, Stress, Less time.
Thanks
Hi Anshul the reason of your weight loss and health issues are
Bad Habits: Smoking, Alcohol, Stress !!
everything will change for healthy if you give up on this. no mass gainer or protein supplement will help you unless you give up on these habits.
Dear Maam, Appreciate your reply. sounds like a genuine Doctor. I have spend thousands on consulting many doctors, you sounded perfect. Can u share your clinic details so that i can come and discuss in detail to sort our my issue.
Hi Anshul ,
sorry , we have only online consultation services
Hi mam! I am Megha and I am 17 yrs old and my height is 5 feet and I am only 35 kg :( toooo skinny! PLZ HELP ME! My diet is –
Morning – 1 glass milk with bournvita
mid morning -2 paratha with vegetable
lunch – rice ( 2 cups) with dal and sabzi
mid afternoon – 1 glass milk
snacks- banana( 1) / aloo chat
post evening – 1 glass cucumber juice / 1 glass milk
dinner – 3 aloo paratha with sabzi (and sometimes 1 glass milk/ 1 banana before sleep)
PLS SUGGEST ME PROPER DIET I BEG OF YOU! I need to gain atleast 10 kgs in 1 – 2 months ……waiting for your reply :(
Also i include almonds in my diet and some fast foods too. MAM PLS PLSS HELP ME!!!!! :'( :( I am very insecure and ashamed in this healthy :'( damn very upset!!!
if you add a little exercise to yuour regime , it will help
Hi Megha,
altho2ugh your diet sounds ok , you need to increase protein intake , please refer to the diet plan mentioned above in the article. it will help in weight gain
hey I am 19 years old. skinny (as people say me…) 54 kg weight. can u pls suggest me a best diet plan for me. and I m also non vegetarian. so pls also give guide to non veg food diet to gain weight.
thanku
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,
I have two concerns, your advice would be of great help.
1. I am 5’10” and weight 70 Kilos. I look ok. I would like to gain another 7-10 kgs. The problem is when i work out and eat extra coz my diet increases, i gain weight but most of which comes and gathers up around my belly which results in having grown belly. I gain little bit of weight around my body but most of it comes and becomes visible around stomach. Please suggest me what i should be avoiding and what i should be doing to make sure the mass gets grown around the body instead of stomach. I pretty much follow above written diet.
2. I think because of eating extra things like eggs, beef , chicken and other hot products, I get heat balls around my body.. i guess because all thye food items above are hot for body. So please recommend some cold food products which would neuteralize my body.. and wont make me look bad by having pimples on my face or around my back.
your suggestion would mean a lot to me. Thanks in advance.
Hi ,
1] while you increase the food intake , it is important to increase the intake through protein foods instead of fatty or fried foods. also exercising at the same time is of great importance. if you do not do strength training , the weight gain will not be muscle weight , it will be fat weight. so work out hardewr when you eat more .
2] there is nothing really as cold food for weight gain, but to avoid the pimple problem while eating the mentioned foods is to drink a lot of water , kokom sharbet and sleep well. these things alter your skin conditions and skin health .
Hi
I’m monica .i am 25 and my height is 5.2″ .my weight is 40 kg .i am thyroid patient .i want to gain my weight .please suggest me my diet plan???
Is article ‘s diet plan is gud for me or not???
Hi Monica,
yes the above mentioned diet will work well for you.
hey,
could u plz suggest a substitute for milk? i mean people like me who suffer from lactose intolerance can’t afford to have so much of milk.
Hi Shubham , you can replace milk with soy milk, or if the allergy is low grade , and you can tolerate curd, then you can replace milk with curd
hllo mam,
my name is vivek
my height is 5″11 & my weight is 70 kg i want to gain 5-6 kilo more.
tell me which type of dry foods i must take for it. i read above plan but i want to know about dry foods & how much qty take in a day.
Hi Vivek,
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.
hi mam,
i m 24 years old, 5’5 and weighs 50 kg.. i m getting married and i dnt wana look skinny..i hv tried eating everything and i am at a hostel. can u please help me?
Hi Lekha,
you can refer the chart given above and include the midmeal options in your regime , it will help in gaing 3-4 kgs
Dear Payal,
I am 27 yrs & have suffered a severe weight loss due to Typhoid last year. Before the disease i was having around 59 kgs which has now come down to 50 kgs & having tough time to increase the same. Im 5’6″ ht. I want to increase my weight to atleast 60-65 kgs.
Can you suggest me something well that suits my body stats. Moreover i have a high metabolism rate , blood group O+ve.
Would be really thankful for your advice. along with the diet chart can suggest me some exercise plan. due to my hectic schedule, i hardly get time for gym, but i usually jog for 5kms daily, along with surya namaskar & other warm-up exercises.
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
good post there, and really impressed with how you’ve been following up and replying to each and every query here….speaking of which, my question to you in seeking assistance is – what food item could you suggest in lieu of eggs in particular, that has more-or-less the equivalent amount of protein-content and essential nutrients as in eggs, can be used in a variety of ways/recipes, is decent or good in taste, and available in superstores atleast, if not in the local open market? fat-content is not a concern.
am a lacto-vegetarian, and have been involved in primarily compound strength-training movements as well as hybrid (strength+hypertrophy) routines since quite sometime, alongwith practice of martial arts; lead a more than average physically active lifestyle.
TIA!
Hi ,
you can replace eggs with paneer or tofu and soya chunks . or simply include protein powder in your regime.
Hi ,
Do protein powders have any sideffects on our body?
Hi ,
yes they can have side effects if the qunatity and quality is not maintained.
Hi Payal,
I am 28 yrs Male, Height – 5 ft 5 inches, Weight – 48 kg. I play table-tennis for 30 mins everyday.
Usually milk does not suit me and my appetite is not good.
Can you suggest me some tips or plan, so that i can gain weight.
Hi Subhash , you can take some appetize enhancer . to counter the problem . please meet a doctor and they will prescribe you a good one according to your body requirement.
good post, and really impressed with how you are following up and replying to each and every query!
a question from me too – what vegetarian food item (or a combination of them) would you suggest in lieu of eggs in particular, that could give more or less the same amount of protein and other nutrients present in it, is reasonably easy to prepare or use in a variety of recipes, decent-to-good in taste, and not too expensive? fat-content is not a concern. even if not available freely in the open market but mostly only in superstores, it won’t be an issue.
TIA!
you can try home made paneer or soya bean chunks .
hi mam ,
I am 17 , and these diet plan is very heavy for me so give me 2500 calorie plan or which foods can I remove from this
plan ?
I am thinking of cutting down mid morning and mid evening from this plan.
Hi sam calories are mentioned along side the food item , just follow that and choose on your own .
mam i have this foods
milk
roti
curd
bannana
veggie, daal
pottato
rice
plz mujhe in foods se diet bna k de do plz mam
hi Payal, this is suraj plz can u suggest me a diet so That i can make upto 150gms of protein a day.
That is too much protein for the body to handle , you body can handle 1 to 1.5 gms per kg body weight not more than that . anything in excess can damage your system .
Hello mam I’m 55 KGS and I do workout for an hour daily in gym.suggest me a diet where I can gain at least 15 kilos because I’m too skinny
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, my height 5.5″ft weight 47kg..i started gym..i want to gain 15 kg suggest me diet plan…
Hi Deepak , the diet plan is mentioned above in the article.
Hello, my name is sahaj kuldeep. I’m 21 years old and i weigh 57 kgs and i’m 5’10. i look very skinny and i want to put on lean muscle not body fat.so i’ve been suggest to workout at the gym and take a lot of protein to do so, but i don’t know what to eat. can you give me a proper diet? i’m a vegetarian but i eat eggs. waiting eagerly for a reply.
Thank you
and i’m a south indian (hyderabadhi) so i eat rice for carbs not roties.
yes its ok .
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.
Hi….i am akshay..i am..my hieght is 6″4 and my wieght is 65…and i am so thin..plz help me to 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 – 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.
Hi mam m 22 year old my weight is only 47kg height is 5.5″ I’m so thin .please help me to become fat.
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.