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
Hlo Mam, I’m 19 yrs old, height is 5’10”, my current weight is 60kg, I actually want to know that, how can I increase my weight upto 70Kg…???
please suggest me a simple vegetarian diet.
Hi Sahil ,
you can use the vegetarian options from the diet chart mentioned above
Are there any side effects of creatine?
yes ,
if the creatinine is not cleared well from the body , it can cause renal issues.
What should be the size of the cup?
1 regular cup is 100 gms
Mam, I am 20 yrs old.
Weight 50kg
Height 5’11”
Can you suggest some protein powders along with a proper diet 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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
i am 19years old my height is 5″8 But my weight nearby 50 So how i can gain my weight.. Plzz tell.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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hii mam…..i m 23 years old nd presently my weight is 50kg and height is 5″5.I want to gain my weight at least 10 kg and i also going to gym.Please suggest me shall i try supplements to gaining the weight?
yes , if you are gyming and are into strength training exercises you can start with protein supplements
Hello mam
I am 18 years old n my height is 4.9 feet. My weight is 54kg n i want to loose 7 kg weight.
Plzzzzz give me proper diet chart & exercises
check your BMI , do not blindly follow any body type trend. you can do 45 mins walking to lose the excess fat (which may be contributing to weight) and get fit.
Hello mam, m 21 yrs old and my weight is 39 kg, i want to gain my weight…but i can not eat food in proper quantity because I feel vomeet by taken so much food….plzz help me
Hi Niharika ,
please see a doctor and get an appetizer prescribed . this will help you in feeling hungry and eating proper quantity of food
Hi Doctor Payal
I have read the above article and am thinking of implementing it. I have a couple of questions. I am 24 and my height is 5’8″. My current weight is 55 kgs. As per my age what should be my current weight? Secondly the supplements you mentioned in one of your replies do they change from person to person or is that universal for all?
Would appreciate you advise on this.
Hi Wilburd .
the mentioned supplements are in general good for all and comparitively safe for consumption . these are general refence supplements and hence not personalized. if you are looking at personalized adviced, you need to see a dietician / gym instructor in person .
weight is more height related , then age related . calculate your BMI here, this will tell you where you stand. –
https://www.dietburrp.com/bmi/
Plz can u suggest what should I take
I am 14 yrs old and have 39 kg weight
My height is 5’2
Hi Tirth ,
you are too young to be thinking about weight . just engage yourself in good physical activity or outdoor games. and have protein foods. you can also include a regular protein powder to add in your glass of milk for help
Hello ma’am.
Im ashis im 5.7 tall nd weight 57 kg.age 23
Im doing gym regularly.. nd im vegetarian.. i want to increase my body size and weight..im so thin skinni..plzz suggests some diet
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 I take proper diet my muscles has grown but my chest still slim as before gymming what can i do
do chest related exercises in your training .
Hello mam its manpreet singh 23 year old i’m 6’3 tall and i have only 67 k.g weight give me some diet table [ vegitarian }
u can use above mentioned diet
hi ma’am I’m 20yr boy my weight is 47 dn height is abt 5.7 I want to increase my weight .plz give any suggestions 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.
Hlo mam.I am Neha my age is 20 .n my weight is 37.I want to increase 6 kg weight in 60 day…..plzzz suggest me how I can get .actually I try various time but weight is same.
Hi Neha,
you need to get into a physical activity or a sport to achive fitness. meanwhile increase protein food intake , this will help . you can refer the diet chart aboive to know what food provide what cals and proteins
heyโฆi am akshay my height is 5. my weight is 50 kg..i am very slim so tell me some diet for looking greatโฆmy body is slim i dont like slim body..so u tell me some diet for gain my weight
you ca get yourself engaged ion any physical activity , gyming or sport to get the fitter look . diet plan is mentioned above .
this diet is so good i have gained weight but the fat percent will also increase as aresult after gaining i havd to cut down the fat by doing cardio exercie please give me diet for mass gain(not weight gian) im aregular gym going guy
Hi Rhul , how do you know you have gained fat ? have you checked your fat percentage ? how much is it ? then i can help you better
Mam i’m 19 years nd my hight is 5’8 nd my weight is 50 So how can i gaining my wegiht u sugges me a protin powder withou any side effact
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
hello mam. i am 28 years old and have 44 kgs weight. i need to gain my weight without gaining my tummy. so what are the best possible steps i can ensure to gain my weight in the least possible time. 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 mam, my name is crystal. i’m from india.
i am 21 yrs old.
my height is 5′ 1 & weight is 33 kg.
how should i gain weight? please give me some good tips which will help me to put on some weight.
after 2 months its my marraige , and i dont want to look skiny.
please help me out with 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.
hey…i am akshay my height is 5.10 my weight is 55 kg..i am very slim so tell me some diet for looking great…my body is slim i dont like slim body..so u tell me some diet for gain my weight
Hi Akshay ,
diet is mentioned above in the article. you can try following it
Hi ma’ma’m,
my name is sachin. In 22 year,hight is 5.9 feet and my weight is 71 kgs. I’m having a average physic but my face is so slim I hAve slightly sunken cheeks. So ma’am all I want to know is how can I get full cheeks and become bulkier.
Thanks
Hi Sachin ,
the above mentioned diet will help in achieving a good shape all over .
Is this right that Omlette,Toasted bread 2 eggs 6 bread slices contains 160300 calories & Masala dosa, Sambar, Chutney contains 2 cup 1 spoon
20010050
sorry , i think there is some typo in your query , please resend
Hii Mam, I am Ranjan, age is 25 year. I have gastric problem and my weight is only 37 kg. How could i increase my weight. Please provide me a diet chart.
Hi Ranjana ,
you need to see a doctor and get a good appetizer prescribed . this will help in better digestion and will increase your hunger . you can then try the above mentioned diet .
Hello mam
I m 17 years skinny guy
past week I joined gym
I feel tired and I get muscle soreness
I know I eat food in less quantities
But I feel weakness in my body
what to do… can u help me?
Hi Nehal ,
follow the above mentioned diet in a quantity that suits you. initially the soreness will be there , but your body will get used to it and will cope up. please continue with exercises .
I m 20 years nd my height is 5.3 nd weight 52 kg , after 35 days my brother marriage so I hav a gain weight for luk great in marriage so wt i do mam ??? plz tell me mam ?
Follow the above mentioned diet with good gyming .
Hi..
I’m a student(16yrs).my height nd weight r 5’7 & 47kgs.As I’m a playr, now I’m worried about my lean body nd I wanna gain at least 5kgs in 2 months.is da diet chart enough?or wat else should I do for a good physic?geam is not an option in my busy schedule.plz suggest some homedone workouts.I’ve training in yoga
yes , the above given chart can help you gain 2-3 kgs in a month .
Hi mam
i need your help
i m 22yrs old my weight is 59
i go to gym since last 1yr i got muscular body bt i didn’t gain size so will ur diet plan help me ?
Hi Irfan ,
yes it can definitely help you .
hello ma’m
I am Harpreet, age 22, height 5’7
My weight three months ago was 55kg and then i used “Seroius mass-ON” and it increased my weight to 56.5 .
Now my weight is 58(approx) and go to gym daily.I want to have atleast 65 kg .
Should i use mass gainer again?
if yes which should i use to gain atleast 5 kgs.
if i wouldn’t be able to afford supplement what diet chart should i follow ?
i, 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
Hello mam.I am 20 years old and I look skinny.My weight is 60 kg. Would you please give me tips to gain weight fast?
i, 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 my height is 5.10, my weight is 58. i am a pure vegetarian,
Can u specify the right diet to be followed to gain some weight??
Hi ,
Above given plan has vegetarian options and they will help
Hello.mam.good evening.my current weight is 35.my age is 22.height is 4.10feet.I have gastric acidity problem.I can not digest food easily.so pls give me a diet plan without gastric containing food.
H iSarna ,
you need to consult a physican and get a tonic prescribed , it will help in improving digestion and hunger. and help in weight gain as well
Hellow mam my BMI is 17.3 I should want to gain weight plz help me
yes , its low , you need to gain weight .
hello mam i am 22 years old.problem of under weight only 50 kg and my height is 5’5.what should be my diet plan to gain weigh?
Hi Vishal ,
you can follow the above mentioned chart
Is their any side effect of powder suppliments,which you suggest us ?
If you take in the right quantity and right timings then no . actually yopur body should be able to clear it up .
Hello mam……m 19 years old,height 5.4″ and weight 58 kg.I am going to gym any more but now I decided to do some free hand exercise in home……so please you tell me some good diet chart for gaining muscle…..please help me mam……
you can use the above mentioned diet
Hello mam…… M 19,my height 5.4″ and weight 58 kg.Ever I don’t go to gym.But now I decided to go gym,so mam…u tell e some dite chart for my fitness to grow my muscle
Hi ,
the above mentioned chart should help
Hi i am 33 years old my weight is belove 45 i want to gain some weight plz suggest right way
i, 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’m vijay age 20. Height 5.5 and weight 50kgs I want gain weight and I need diet chart and food timings to gain weight … Need to increase food capacity please suggest me some diet and timing
Hi Vijay ,
to increase the food eating capacity , you need to include some appetizers . only a good doctor cvan help you with this . as far as diet is concerned , above mentioned chart will help
should the above diet be accompanied with exercises as well!! If yes, then what kind of exercise should be done by a teenager? plz reply asap… thankyou in advance..
Hi Chetna ,
yes if accompanied with exercises, the chart will work better and you will gain better weight . if you are a female , you do not need much weight training , regular aerobic with some strength training for your core and hand and leg muscles will help
Hi my name is Harry and I want to gain weight my height is about 5.7 and my weight is 45 kg very less tell me what type of food I should eat
Hi Harry , you can eat anything and everything . protein foods help you better in gaining weight . above mentioned chart has a lot of such foods that you can use in your daily life.
Helo mam
My height is 179cm…my weigt is 59..i need to gain weight…sugest me a gud food chart…also i want to knw my perfct weigt for my height
Hi ,
ytou can check your BMI here – https://www.dietburrp.com/bmi/ . you can refer the above given chart
My mrs weight under 40 kg and so silm …pls give me diet chart of bengali menu’s so that she can gain weight
Hi Joy ,
sorry we do not have any diet consultation service for weight gain .
Hiii ma’am
I’m 23yr n weigh 42kgs…
At age 18 I was 50 kgs n since den kept on loosing weight n den was diagnosed wid hypothyroidism…
I juz hv one confusion… I hv all symptoms of hypothyroidism bt I was loosing weight which is a symptom of hyperthyroidism… Do we loose weight in hypothyroid also… Or I’m misdiagnosed… Plz help
Hi Eshu ,
every one has a different reaction to medicines . but i will definitely suggest you to check your dosage with a second doctor and get everything scrutinized.
Thanks for your diet plan, I am 26 years old girl with 35 kgs of weight.
Can you suggest something else instead of chikki.
I want to avoid sweets.
Awaiting your reply. please reply. I am not sure if sweets are good for health
Thanks.
Hi ,
chikki is good because the jaggery in it will help you increase blood cells and heamoglobin with increasing weight. dont worry
Should this diet for weight gain be accompanied by exercise also esp. by teenagers?
Pls answer my question.
yes . it will help better
Hello ma’am. I read this article and the only question I want to ask is, how many days roughly would this plan take to gain?
you can gain 2-3 kgs in a month with this plan
Hi mam, my weight is 58 kg height 6ft and age 23 yrs… i have family history of digestive problems…due my busy schedule i have to take just 1 or 2 meals…so can i gain my weight? help me with a proper diet chart..
you can still try , but 1-2 meals a day is anyways not healthy . and will increase your digestion issues
hi maam i m piyush from bihar.
i m 20 yrs old and my wait is only 46kg plz u suggest that how to wait gain and diet plan.
Hi ,
you can check the plan mentioned above
hi, I am 38 yr male . Two year back my weight was 69 kg . I am staying alone & cooking myself from last one year Suddenly i realised that I am loosing my health due to improper diet. My clothes & jeanes are not fit now gone 32 to 30 size . Kindly suggest proper diet for gaining weight at earliest.
I am vegetarian .
Thanks you
Chandra
you can use the ready made items mentioned in the plan above , also if possible start with exercises and some protein powders