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 Mam i am 24 year old girl , I am too thin ,no cheeks at all , and i have phlegm problem so i can’t eat dairy and mucus producing products and i am vegetarian, Please tell me how do i gain weight
Hi Uma,
you can have supplements in that case. also exercise is important.
Hi mam m 23 5.9″
My weight is 65
My face n body looks skinny
I only get energy by eating for 2-3 hrs again I feel tired
My body become like a car.
If there is petrol it will go on.
M very upset n can’t work long hours
Plz help
Hi Abhishek ,
we all have different body systems and responses . hence its better to know your own system well and work according to the body’s response. if it demands for short and frequent meals, then provide it with it. dont feel odd about it , just eat healthy and nutritious food . increase the intake of protein in your food , this will help in increasing your stamina.
Hii I am 19years old and I am only 38 kg… how much time it will take to gain weight if I follow this diet plan?
this plan can help you gain 2 kgs in a month.
Hi mam i of 17 n my weight is 55 . my height is 5’10” . I m very thin I want to increases my strength n weight without using supplements . bkTEu
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 m 18 years old and my weight is 45kgs how 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.
ma’m can u give any tip regarding poor digestive system . because i feel its the reason for my underweight
Hi ,
you can seek help from a doctor and get prescribed with an appetizer , these syrups help in digestion as well.
Hello mam,
I am 25 years old girl.My height is 5’9″ and weight is 48 kg. I want to gain weight and I have skinny legs want to put on some extra weight on my lower part of body and to whole as well. Kindly guide…
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.
Hii,
i m 25 yrs old.. My height is 5’6″ n my weight is 40kg.. I knw i m underweight Bt tired of trying many medical n non medical stuff.. I m also having knee joint problem so my ortho has suggested nt to put on much, it may damage my knee severely. Can i follow above mentioned diet plan for month or so to put on ??
n yes thnks for your assistance..
Hi ,
yes you can .
hi. mam I am 18 years old and my weight is 47 and height 5.9. I am following your diet table since 1 week should I join any gym and do any exercises so please suggest me that should I go to gym or do any exercises at home.
strength training is important . if ypou feel you can do well at home , then no need for gym , but if not , then please join a gym.
i am vegeterian. i am 5.10 feet height and 58 kg weight. i am doing excercise daily.
how to increase my 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.
Hello Madam,
I am 28 yrs old /M (5’8”) and 58 kg. I want increase my body weight. I am spending one hr in gym per day .so please suggest me how to gain weight.
Regards
Rahul Raj
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.
Helo Mam,
i am 28 yr old and my height is 5.7, my weight is 48kg only.. plz recomed me any diet plan to put on weight.. so plz help me to gain weight
in case of cunsultant, i can visit to clinic also
do reply
hi Ayush ,
a diet plan for the same is mentioned above in the article , try following that .
I’m Sindhu 19 year old 33kg n 5.3 height …I hv tried many things to grow fat but no use ..cn u suggest any capsule to increase my weight plz plz doctor
Hi Sindhu ,
i am afraid there is no capsule of such kind , just eat healthy and do exercises , if need take an appetizer.
Hi doctor
I’m Sindhu 19 year old 34 kg n hight 5.3
I hv tried many medicine n powder to grow fat . No use of any stuff…can I grow fat if I follow this table …cn u suggest any capsule to put on weight plz plz doctor
Sindhu
Hi doctor
I’m 19 year old n my weight is 34kg height 5.3
I have tried many medicine to put on my weight but no use … Can u suggest any vitamins capsules to grow fat
Hi Sindhu ,
medicines will not help , but proper diet and exercise will .. try following the diet plan mentioned above .
Hello madam, my age is 25 my height 5′ 4″ my weight is 45kg I want to gain weight how many calories should I eat to gain weight how much protien, carbs should I take. Tell the complete diet plan to me. 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.
Hi,
I am 30 yrs old guy and i’m 5’10” height but the weight is only 51 Kgs, I am married. I want to hear the safest way to gain weight. I scheduled died which you given in this article is nice. But can you say some supplements to gain weight easily? I’m feeling shame many time to being in underweight. Can i use any kind of medicines like Nutrigain+ or Enduramass, but i’m not sure about its side effects. Pls suggest me.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi.i m 28 year old n my weight is 57 kg n my hight is 5’10 .what should i do 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.
Hello Dr. Payal,
I’m about 18 kgs underweight and follow pure vegetarian diet. Will the above diet help me considerably or should I change something in it to up on weight more easily.
Hi Rahul ,
this diet should help , just add some strength training routine to your lifestyle.
Hi mam, thank you to making this useful article. but i have some questions as i recently joined gym so doing one and half hour exercise 6 days in a week. I’m so slim guy but my weight is 68.3 KG. so basically question is its hard to follow above diet plan while working in office bcoz i hv to spend more time in office. and i need around 2500 calories and 250 g protein in a day so is there any way to keep diet short .. i mean can we remove some stuffs and can add any other products or food those also contain lot calorie and protein whether they are in small quantity . please suggest something BTW I’m vegetarian . once again thank you for this very useful article
Hi ,
the above mentioned chart has all the details of calories provided by each dish . if you want only 2500 calorie , simply mark out around 500 calorie food items that are mentioned at times when you cannot eat.
hey Mam I’m Vasu Singh 20 years old height 6.1″and weight 55kgs approx. your diet stated above in addition to it do i need to some additions also suggest me whtr should i take gainers if yess then what..
Hi ,
you can do strength training and later add protein supplements if needed.
Hi mem plz suggest me for increase waight I m 21year old and my waight only 53 kg
Plzzz tell me about weight gain
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’m 18 years old. My height is 6 feet and I weigh around 58 kgs. My BMI is only 18.5, what should I do to gain more weight and become fit/bulky? I play a variety of sports everyday. I couldn’t gain any 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 i am suhas i am 17 years old and i am 42 kg i want gain 15 kg weight and i am pure vegetarian please suggest me to gain wait i am so worry about this
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 am regularly going to gym last 5 months.and my body weight is 67kgs Height 5.7 inches .i want to know its that enough weight for me but i want to increase my size and muscles.can you suggest me any supplement or diet plan plzzz…
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hlo mam
My name is amar i want to know that is this diet can take in summer
yes
Hi Mam i am 28 year old weight 56 i want to gain weight but i have a poor digestve system.
how can i improve digestion. and weight. i am looking very skinny.plz. suggest me to improve weight
Hi Mohit , you can see a doctor and get a tonic / appetizer syrup prescribed.
Hi mam,
I want to take whey prostar with deit you had mentioned above it will beneficial for me or not..i m 24 year old and 62 kg weight and 5’9″ height…
yes you can take.
Hello Mam,
This Is Arghya Das. (Age: 24/ Weight- 54 Kgs/ Height 5’ 10”). I Stay In Hostel & The Diet Plan Provided By You Is Hard For Me To Follow. I Am Posting My Day To Day Meal Plan, Please Suggest Me What Can Be Done With It. Another Issue I Have With Exercise Is I Can Not Go To The Gym But Walking Or Cycling Is Possible. Would That Be Helpful? If
Yes, What Should I Do & To What Extend?
My Day To Day Meal Is:
Morning 7:00
1 Cup Coffee (Full Milk, No Water) About 120ml & 2 Biscuit.
Morning 9:00
Peanut & Chana (Abot 50 Each)
Few Puffed Rice & Sabji (Mainly Potato) 1 Cup
Half Cucumber
Morning 10.30
Seasonal Fruits (Mostly 2 Banana Or 15-20 Grapes)
Lunch
Rice 2 Bowl + Dal 2 Cups + Sabji 1 Cup + Fish Or Chicken As Per The Routine
Evening
2 Sliced Bread (No Butter) + 1 Omelet + 1 Cup Tea (Without Milk)
Dinner
Sabji 1 Cup + 4 Roti (Dal is Available But I Don’t Eat)
Late Night
1 Cup Milk 120 Ml + 4-5 Dates
Please Revert Back, I Need Your Help…
Hi ,
You are doing good , you need to add some eggs in your routine. also if possible , eat fish .
Hello Mam, I’m 26 yrs old, 6′. & 77 kg. Going regular gym from last 2 months. Due to sales job, I’m not able to follow the basic diet plan. What will be the best possible diet plan should I follow to build fair muscle.
in that case you can use protein supplements and whenever possible eat healthy high protein food. choose fromn the chart mentioned above .
Hello Mam!
I belong to a middle class family, and I can’t follow the above diet as it affects my financial condition, I wanna some changes in the diet which is easily available at each middle class family
Mam , myself harsh 23 year old I have 66 kg weight of bones that is skinny no flesh do this diet help me to gain weight up to 50 kg more in 6 months with exercise.
this diet can hel-p you gain 2 kgs in a week .
Hi mam i m 23 and my height is 5.8 weight 50 kg ur diet is very good and simple..bt should i take extra supplement..
not immediately … add 1 step at a time for better and constant results.
What should be the gap between each meal?
Hi Vatsal,
time is mentioned in the chart.
this is very effectiv diet plan for gain weight thank u mam
Hello,
i am 23 year old, my weight is 47kg with height 5.2”.
i am very thin and week. please suggest a solution to get a good figure.
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.
Hii. ..mam I am 22 years old and my weight is 44 kg. My height is 5.8 foot. I am looking very thin so I want to gain my weight But I don’t have any idea about it.I have a clear diet plan so I will become a fit. I am so….serious plzzz. ..tell me something
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.
Thanks for the diet. It’s really good. Mam, you recommended many people to do strength training. As per you, which exercises are included in it? And is it necessary to go to gym or body weight exercises will help? If it is latter, then which exercises should I do?
Waiting for your reply.
Thank You.
strength training are those exercises which involves lifting, pulling or pushing weight . no you can do themn at home too .. find videos on youtube.
Hii mam
I’m 15 years old my weight is about 38 kg and height 4.9″.
I’m so slim plz help me to become fatty and healthy.
And suggest me a proper diet chart and remember there is no non veg. in the diet chart.
you can fdollow the above mentioned diet . there are options mentioned for vegetarians.
Iam 16 yrd old i want to gain some weight.
iam 171 heighy and 46kg
what should i include in my deit
above mentioned food should help.
Mam ,
If I am following the mentioned diet plan how much weight I will gain in 1 month and if I am pure veg. I do execise too.
2-3 kgs in a month .
Hello mam.I am shubhankar,i m 16 years old and my height is 5.2 and weight is 39.please tell me how to increase height and weight.
try following the above mentioned diet.
Hii …. I read your diet plan nd thank full for ur information. I’m 25 year old nd my weight is 50 kg according to my hight which is 5.3 . So my weight is very low. So plz guide nd help if I follow this diet chart than it give me result ??? B’coz I hungry to gain my weight . So give ur ans plz …
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.
What will be rate of weight gain if I follow above mentioned diet. I m 25 years old, height 5.8 “, weight 64 kg, I do regular exercise in gym for an hour.
you can gain around 2 kgs weight in a month .
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.
plz help mam
sorry mam I”m 18 year old
try following the above mentioned diet
Hello mam, i m a very skinny boy age 17yrs height 5.1 weight 43kg i want to build a body like Salman Khan sir would u please give me some tips to gain weight,height nd a perfect body…..pleaseeee
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 17 years old and my hieght is 6″ and wieght is 53 kg. should i take supplements or not. If yes then tell me the names of supplement that are harmless and If no then tell me what should i do to increase my wieght….???
BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
please tell me that should i take supplements or not. I am 17 and my hieght is 6″ and my wieght is 53 kg. If yes then tell me the name of supplement that doesn’t harm me
Hi , you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hey.. m 19 year old… i started gym and cardio .. my weight is 40 nw.. i want weight gain… i have 1 month time for weight gain .. tell me how to gain my weight fast… pls help me
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 16 year old and my height is 5 ft 9 in and weight is 56 kg. I wanted to know that how many exercise should I do in week and how many water should I drink in a day
Thanks.
40 – 60 mins strength training exercise every day . 10 -12 glasses of water every day.