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
helo my name ravi malhotra and my weight is 53 kg and my height is 5.6” so plz help me gain my muscles
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 shivam,21 yrs old but my physical strength is not good my weight is also very low about 48 kg.
I want to increase my weight even I tried many things like fruits vegetables oily food etc but still I’m not gaining plz mam help me
I feel so embarrassed when I see my brothers are healthier than me.plz me help me what should I do …..
HiShivam ,
you need to get into strength training exercise to be able to gain strength and gain muscle weight. you can follow the above mentioned diet plan in combination for best results.
but mam i am pure veg.
hi mam i am 18 years old and my weight is 70 kg.help me for more weight gain.
Hi Monu,
you can try the above mentioned diet plan.
Hello Mam,
I am 25 yrs old, my weight is only 35 kgs… I really want to put on weight badly, can u tell me some more tips which can help me to gain weight asap… 2 kgs in a month will be too less… please let me know some other tips too…
Hi Monica ,
slow and steady is the only way to permanent health solution. your body cant handle more than 3000 calories unless you are doing serious weight training. so choose the healthy way out
Hi Madam actually i have acne , does the usage of this diet lead to more acne ?
Hi Sid , yes it can affect the acne as well . but you will know only after trying it .
Thank you for the article…
Hi !! I am 5’10 … I am 51kgs (20age) and I want gain at least 12-15 kgs …
What would be the best dietary plan for me? (To gain hard&fast)
Hi raj ,
sorry we do not provide personalized diet plan for weight gain. but you use\ the a\bove mentioned diet chart for reference .
hii mam,
i am 23
5.9′
46kg
want to gain weight aproiximate to 65 to 70 in 2 mnth what to do mem please help mem
Hi Keten ,
follow the above mentioned plan for sometime and we ‘ll know if you progress.
Hii Maim
I m 23 yrs old but my weight is only 48 kgs please help me & advise me to how I can get my perfect weight
Plzz help me Maim
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 cant afford to invest more money in diet plan. I was planning to have only eggs (morning & evening). Is it okay if I have eggs with yellow part Or I need to eat white part only. Please clarify with the reason.
yes you can have with the yellow
Hi,
that diet plan looks amazing. But its only for a day. I am 19 years old and my height is 5’2″. My weight is 41. Help me . I was 47 two years back. After getting into college I lost a lot of weight. Help pls. I want to get back to atleast 45.
Hi Vaheena ,
this diet plan is just for reference , you can follow this model to know what is suitable for weight gain purpose.
Hi Mam I’m 29 yrs Old. My height 166 cm & weight is 53 Kg only. Suggest me how I can gain weight without any side effect.
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 name is sam m 21 year old i saw my age mate very healthy than me so i want to gain my weight .
weight=50 kg
height=5`7`
Hi Samson,
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.
Hiiii mam… Iam 20 yr old nd currently my weight is 56 kg wid a hyt if 5″5
Since i m doing engineering i have to travel a lot..recently i joined gym..i want to gain my weight atleast 10kg..how long it ll tk me to gain if m able to allow d diet wich u gave above?
and should i try ny Protein power or mass muscle gainer to gain weight fast? coz i want results within 6 months or so..plz suggest!!!
Hi Anshu ,
you can gain around 2 kgs in a week . if you have just joined gym , wait for 2-3 months before you start with protein supplements. dont give too much to your body at once
Hello Mam,
I m going to gym since 5 months but no response is seen . MAM I want to take endura mass …is it good for gaining weight or not …if good then tell me the process of serving it or if any side effect occurs by this supplement plz tell me ….NAMASTE MAM
Hi AAshish ,
instead of that , you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello ma’am….
I am having a problem i have gained lot of weight by using this dite chart….but than also my face is thin…
So can you tell me what to do…
Hi Bhavesh ,
you will slowly put on the face as well . nothing can work on an urgent basis , so just relax and do proper diet and exercise . the glow will come to you soon
Hi, I have one query to ask, is it okay if I eat egg with yellow part. If no please give me the reason why I can’t eat.
yes you can have
hai mam, i’m an athlete 18 year old and i am 42.5 kg weight how can i increase my weight to 60 kg in 3-4 months
with above diet you can gain around 2 kgs weight in a month
Madam is that lunch mentionedbin the table should the whole rice, chapati and all to be taken
.. Is it +(or)or
it is chapati + rice .
hey mam……..i am going to gym from 2months, there is only a little bit of change in me
my height is 5.8 and my weight is 45kg
means that im underweight :(
what should i do to gain weight?? supplements??
can you suggest me some tips for gaining weight??
Hi Saurav ,
following a good diet along with gyming is important . start followinhg the abvove mentioned diet with gyming and youll see the difference
Hi, mam m 26 year old, n my hight is 5.7″ and my weight is 53kg, I want to gain weight up to 60 kg, m not do any exercise plz give me some suggestions 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….is there any side effects of proteinX powder. If yes then suggest me any other weight gainer.
Hi Vinod ,
No in a general case there is no problem or side effect issue with protein x
hello mam,
pls guide me which whey protein powder is best with good company.
thx….mam.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello mam…. Myself Rangoli… Mai 22 years ki hu or mera weight 43 kg hai.. Mujhe 10 kg weight or badhana hai… Kitne din me badh skta hai or iss diet plan k alawa b kch extra karna hoga…?
Hi Rangoli ,
you can gain around 2 kgs weight if you follow the chart properly for a month .
Hello maam,
I am 29 years old 53kgs and 5′ 6″ tall. I really need a help with my diet. My health grew very worse with the current life style. I used to skip meals a lot to an extent that i did not take a meal for continuous three days even. I have been living this lifestyle for past three years.
Now i want to get back to a regular routines but i am scared to hit the gym since i feel my body is too weak to take it. Do i need to start with a body detoxification first? I am really confused how to start and i have been a regular smoker since 7 years now.
Looking forward for a diet plan and i need myself to be atleast 65-67kgs by 6 months and athletic body.
Hi Arjun ,
no you dont require any detox , just plan to start having regular meal. once you are sure you are taking all meals , and not missing on them you can start following the diet chart mentioned above , and then hit the gym after a month .
Im nithya my age is 20 and weinght is 35. I feel very guilty to atten any party and to mingle with friends. So pls give tips to gain weight
Hi Nithya ,
you can try the above given chart
hi madam, iam 23 and iam 150 cm height my weight is 62 now I started gym which protien powder is best? now whey protein is good ? and how can reduce my belly fat pls help me mam
Hi Paul ,
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi mam I m 13yrs old my height is 38kg i wana increase my weight upto 5kg per month pls suggest me something to increase my wieght
Hi Paras ,
you are too young to be worrying about weight . really !! but still if you wish to add a few extra cals fto your diet , choose some items from the above given menu and add them to your routine.
Hello mam..!! I m.24 year old
my height is 5โ6โ and weight is 52kg. I am skinny.!! Please help me to gain muscle and weight what I do..!!
and I don’t want to join zym…
plsssss help me
Hi Sushil ,
if you dont want to joinm gym , its ok . you can do some simple dumbell exercises at home and do some cardio as well . diet is important . follow the chart mentioned above
im 19; 5’5″ and 47
iwant to gain about 10 kgs
can only following the above chart and not exercising can help me gain weight ?
can only following the above chart and not exercising can help me gain weight ?
yes ..
Hello mam, iam 5.6 inch 70 kg and 22 year old. From past week i have started heavy dumbell workout at home targeting my upper body to gain huge weight. Pls guide me a appropriate daily, not so expensive normal indian diet plan to increase my muscles. Thanks in advance.
Hi Pankaj ,
you could refer to the above mentioned diet plan . this will really help in bulking up if you follow it accurately.
What are the side effects of taking supplement pills or powder
Hi Nitesh , it will depend upon what type of supplement you are taking. some supplements can directly overload kidneys. Althoughj there are some good ones , which are helpful and do not harm .
hi mam,
i’m of 22yrs. old female and I have 40kg. weight, plz mam give me diet and exercise instructions for increase weight from 40kg. to 50kg. and also for increase the size of thighs and arm muscles plz give some guidelines.
thnx
Hi ,
you can try following the diet plan mentioned above. this will help in meeting your goals.
Hi Mamm….I am 25 yrs old but underweight. I feel very weak & strengthless after very work suggest any pills or tonics to put on my weight & a nutritious diet plan which can put on my weight. I am 46 kgs, & my height is 5.4″
Hi Sneha ,
you can try following the above mentioned diet plan . pills and tonnics can be prescribed by a doctor only.
Himam
Hello Payal,mam I want to ask you.. Endura Mass A Weight Gainer this powder are really effected.. I mean any side effects
Hi Nishita.
no not if you are taking it in recommended quantity. the effects varies in different individuals, hence i can tell you how it will affect your weight.
HELLO PAYAL , I WANT TO KNOW A PERFECT DIETARY PLAN FOR MYSELF AFTER COMPLETE WORKOUT SESSION FOR FULFILLING THE CALORIES AND ALL OTHER NUTRIENTS NEED. AS I AM 23 YEARS OLD , 5’6″ IN HEIGHT AND 60 WEIGH.
AWAITING FOR PRECIOUS RECOMMENDATION.
Hi Aniket ,
a perfect plan for you would be possible after taking all the needed points into consideration. so you can meet a dietician and get a plan for yourself. meanwhile you can take a look at these post workout nutrition snack ideas – https://www.dietburrp.com/post-workout-nutrition/
What is that all needed points that to be considered ?
sorry ? ii did not understand your question
Hello maam…..Thanks for the diet chart,and its really good to see that u r clearing every single doubt reported.I got all most all my doubts clear,my last doubt is “In how many days can i gain 10kgs by this above diet plan?” As i hit gym daily and iam 17 yrs old n my weight is 55kgs
Hi Ibbo,
Thanks for reading at Dietburrp. you can gain 2 kgs each month if you are religiously following your diet and exercise regime.
Hi
I m 22yr old and weight 58 kg.i want to gain 5kg in 6-8 weeks.apart from mentioned diet plan u also talked about strength training or exercises. Can u suggest some exercises at home?I run about 2k every morning and do push ups ,pullups,plank and sqauts in evening alternative days. Are these exercises enough ?or can u suggest me some other exercises which will helpful of gaining weight?
Hi Ankit ,
along with all that you are doing, some weight training will help too. you can find a lot of home exercise videos on youtube.
Hello ma’m yeah i wanted to know in how many days i will get my desired result if i follow the above mentioned diet with proper gym sessions
Hi Vinod ,
every one has a different response to food and exercises . on a n average you can gain around 2 kgs in a month if you follow the routine well.
Hello mam
Can u pls suggest me some muscle building exercise. With bove diet plan
my age 25
Height is 175cms
weight is 51
bmi is 16.7
Hi Vijay ,
you can find some excellent videos on youtube for the same.
Hi mam i m 24 year old and my weight is 63..i want to gain weight near about 75…i m doing gym daily
thats good .. try following the above mentioned diet routine along with exercises to get desired results
hi mam i m karan. my age is 21 and my weight is 54kg height is 5’10. i want to gain my weight minimum 10kg. i want to know which supplyment is gud and diet also.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Mam im 25yr old. ,actualy i live in hostel nd food is not gud plz plz suggest me what to eat coz im losing weight so badly . .nd feelng weakness too .. Plz suggest me what to eat daily to get my mass back. . . nd what ever u suggest dat ia on my budget coz im job seekers . .plz pl plz plz plz
Hi Alok ,
you can try figuring out the items which you can buy and keep handy. boiled egg is available in small restaurants too and is nt all that ex[ensive . you can count on these items
Hi mam I am now 51 kgs iam 24 aged person .. I want to take some mass gainer .. Suggest me some mass gainers for my weight .. Thank you
Hi Vinoth ,
if you are working out , you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi, Firstly Thank you so very much for such simplest and useful diet. I am 25 years old my weight is 52 Kg and my height is 5’9, my doubt is shall i follow the diet as it is in the initial stage or should increase gradually ?
Hi Sumesh ,
if you are consuming around 2500 calories currently , then use the diet as it is . if you are eating 1500 or anywhere around that amount of calorie, then increase gradually.
hello mam,
i m 26 yr old thin guy with slow metabolism. i am not able to take so much diet .
right now i m around 55 kg and it goes to 59 and then i loss weight again.
i don’t want to take supplements. what should i do so that i can digest the intake calories faster.
i m not going to gym any more as i lost weight after i left it.
please suggest what should i do.
Hi Ronny , strength training is a must for your body type to keep your metabolism up. after you quit gym the metabolism falls back . and you lose the muscles that you gained. hence continuity is the key. you can take a tonic or an appetizer syrup to be able to tolerate the needed amount of food.
Hello mam..!! I am goint to gym since 3 months but didn’t got any results.. my height is 5’7” and weight is 50kg. I am skinny.!! Please help me to gain muscle and weight what I do..!! Will I take suppliement… muscle gainer?? Is muscle gainers have side effects?
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 19 years old my hight 5.11” my weight only 52 kg how can i gain weight faster in these day i joined gym and i want diet chart for body building please help me for weight gain
Please help me mam
you can try following the above mentioned diet plan