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
hi, iam 19 yrs old ,and my weight is around 52 kgs ,my height is 6.9 feet so I want to know that how can I increase my weight with or without supplement , if I take an supplemented then which one I should take pls help me with it …..
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
mam i m looking very bad i want to become fat in 30 days so plz give me another chart to satisfy me
Hi Sai ,
Sorry , this is all we ve got !
hi i am 21 years old and i am bony,
i am 53kgs and 5.8′,
i need to know how to increase my body weight,
which indian cereals should i eat like for example ( we say ‘pacha payiru’ in tamil),
kindly provide me a chart for incresing my body weight the above chart is not covincing to me !!,
they say high intake of proteins can make you skinny shall i go for protein powder ??
i want to become skiiny and fit but not fatty.
kindly repy me ASAP !!
Hi Sagar,
the above given diet chart is the best we could provide for weight gain purpose. i am sorry , we do not have personalized diet service for weight gain . you can look for some dietician or gym instructor in your town who could help you in details. Proteins do not make you skinny , they help in increasing your lean muscle mass , and decrease your fat . hence they are best suited for both weight gain and weight loss. By the way , are you working out in gym ?
Hi I’m 20,male. I’m 48kgs,underweight by a large margin. I ear more compared to people fat than me. Some of them say that my metabolism is too fast. How do I control that and gain weight? Can I overcome my genes of being skinny?
Hi Akhil ,
yes fast metabolism leads to too much weight loss. and hence the person tends to look underweight. it is hared to overcome the genes for being skinny but it is not impossible. take 1-2 hour naps in trhe afternoon after food , this will help in slowing down the metabolism a bit . see a doctor and seek medical helpo . may be they can help you better
Hello Mam
My name is Raj Verma, I’m 24 years old, height 5’4″ Weight 42kg.
I’m very slim. i want to gain my weight and increase my height. and i can’t take all the calories food daily or on time. so please suggest me any gainer or diet to gain my weight and increase my height also.
please suggest and help me.
if you are gyming or doing strength trainings , than you can go for whey proteins .
I can’t eat that much in a single day. I have tried it but failed. What to do now?
Hi Shoeb ,
if you cannot maintain the quantity , dont worry , just maintain the FOOD ITEMS THAT ARE ARE PROVIDING more cals and protein and eat in a quantity that suits u. this too will help .
Hi mam I am 25 years old my height is4’9feet .my weight is 45 kg I want to know this weight is good for me and plz tell me same diet plan
Hi Mamta,
you can calculate your ideal weight / BMI here – https://www.dietburrp.com/bmi/
Hello mam,my age is 25 and my weight is just 50 kgs. Thank god ,I am a healthy person.i had worked in gulf country also .so for that i had done medical chekup also, everythng is normal.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.
hi mam,
my height is 5 ft and i am just 34 kgs please tell me how can i increase my weight soon.
Hi Ammu,
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 5 feet n only 32 kg pls guide me to gain weight soon.
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
Hi mam?
I am Mudasir,
I am 22years, and my height 5.8inches my weight is only 58 Kg.
Plz sugess me goog deits plan…….
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 .
m 18 yr old and weight is just 43 kg ..
if I take 3000 calori per day then after 3 month
can my weight be 5kg ??
if I.eat 3000 calori per day can my weight increase 5 kg in 3 months ??
plzz mam suggest me.??
Hi Manoj ,
yes you can try . if you follow a 3000 cals diet and healthy exercise routine , you will gain around 2 kgs in a month
hi mam..i am jay 25 year old. Hight5.5 weight 57kg i want to gain my weight ..i do workout at gym early morning at 5.30 to 6.30 so what would u suggest me for gaining..suppliment like whey protin or simple diet plan….pls suggest me
you can take whey protein and a good diet plan too. when all this is done in combination , it works better
HI, I M RAVI SONI, NOW MY WEIGHT 42 KG HEIGHT 5FEET 7 INCH AS BMI MY WEIGHT 55-70 KG SO I M UNDER WEIGHT I WANT GAIN MY WEIGHT I JOINT JUST 15DAY AGO GYM AND I GAIN TWO KG WEIGHT 44KG BUT NOW I CAN’T GAIN WEIGH AND ONE KG DOWN MY WEIGHT 43KG I DRINK THREE TIME TRUE MASS GAIN POWDER AND EAT NORMALLY SO WHAT I DO FOR GAIN MORE WEIGHT +91 9099299618 I M VEG NO I CAN’T EAT NON.VEG SO GUID ME IN VEG FOOD OR ANY OTHER.. WAY
Hi mam im 22.years my hight 5.9..
My wait 60..kg….
Plz suggest big size diet plan
I’m join the gym..
check the diet plan above
Hi,
Can I know what time is it when you say early morning/ mid morning/mid evening?
Hi Mayank ,
havent really mentioned a time in particular as all readers have different timings for waking up and spending their days .. early morning is when you wake up . can be 6 am for an early riser or 8 am for some one who wakes at 7.30 – 8 am … , Mid morning is simply your time in between breakfast and lunch , mid evening is around around 4.00 – 5.00 pm
Hey mam i am 22 year nd my weight is 54only how can i gain my weight ndNd i try to eat more bt i cant how am imporve my eating efficacy??? plzz tell me
Hi Pravin ,
You need to see a doctor and get a good appetizer prescribed to increase your appetite. then you will be able to eat well .
I want to wait gainbut I am 22 year old and wait 44
Hi Lokesh ,
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… m 18 and my weight is 36 and height is 5.3… can u please suggest me a good diet so that I can gain weight in 1 month
Hi Smital ,
diet [plan is mentioned above .
Hey mam i am 22 year nd my weight is 54only how can i gain my weight ndNd i try to eat more bt i cant ho
hello mam,my age is 22 and my weight is 48 kg so pls tell me how i gain the weight in healthy way
follow the diet mentioned above
hello mam, my age is 22 and my weight is 48 kg pls tell how to gain weight in healthy way.
Hi , am 24 years old and have 5.3 height.
I am going to get marry after 3 months and my weight is 39 kg only.
Please provide me a veg diet plan to gain weight faster.
seeking for your help.
regards ,
Riddhi chauhan
Hi riddhi,
congratulations. diet plan is provided above . kindly refer that
Hi , am 25 years old and have 5ft height. and my weight is 39 kg only.
Please provide me a veg diet plan to gain weight faster.
seeking for your help.
regards ,
Sona
use the diet chart given above . it has veg options for vegetarians
Hi Payal
I’m a 22/year old techi with 58 kilos weighted and 5 foot 9 inches of height,I usually start my work at 5:30 in the evening so I used to woke up at late afternoon let say in between 1:30-2:30, due to this its I’m unable to take proper diet could you please suggest me a healthy vegetarian diet.I would be very thankful for you.
Hai mam
I Mohammed azhar 29 yrs weight 42 only un married working in mnc soon I am going to be married plz give me good diet plan for increasing my weight
Hi Azhar,
diet plan is mentioned above
Gud morning mam I am 29 years old and my weight is 42 only I want to increase my weight soon my marriage is der plz reply me a good diet plan.
Mohammed Azhar
Hello,mam…
I am 23 years old and my height is 5.4 and my weight is 45kg.I am feeling less confident and weak because of it because of my less weight my all body structure look too bad….please suggest me the right way to increase weight….
Hi Ishikha,
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 age is 17 and my height is 5 foot 8 inches . My weight is just 40 kg . How can i increase my weight with veg diet ?
hi Shailesh ,
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.
hiiiiiiiii,
mam, my name is akshay my weight is 100+ how i lose weight. mah height 6 feet & age 25 yrs.
Hi Akshay ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. โ https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
if any protein supplementry is required plz mention about it.
are you working out
I am 23yr old & my height is 5.9 ft and my weight is 57.plz give me a proper diet plan to gain weight & muscles.
Hi Rabindra,
diet plan is mentioned above
Hi,
I’m 28 year old any weight is only 39 kg please help me with the diet plan
Hi Zeba,
Dirt plan is mentioned above
hello mam,
my weight is 62 nd height is 5’8″,i also started gym,but now such effect oming.please suggest me proper diet plan.
follow the diet plan mentioned above, it will really help if you are gyming as well
Hello mam
I m 18 yr old
Weight 45 kg
How to weight gain…
Hi Manni,
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……
i am 20 year old. i am a wrestler and i want to use protien and liquid amino. is there any side effect of amino and protien?
1. please, tell me if i take amino and protien what happen to my body?
2. will it increse my weight or help me to mucle growth like broaden my shoulder.
3. can it increse my height ?
Hi Sombir,
i am afraid , protein shakes cant help you gain height aftter the growth phase is over . you said you are 20 . it is not possible now. you will find all your answers in this article – https://www.dietburrp.com/your-protein-supplements-guide/
420.5 gm of protein in masala dosa!! even chicken brest dont have that much amount of protein!!
Hi Vivek ,
Thanks for your comment and pointing it out to us. it was some typo . we have now corrected it.
Hi,mam i am a 19 year old 5 feet 10 inc my weight is 54 kg ,i want to ask that,is it safe to use protien suplliments as i have listened many side effects .Can you suggest any good one to increase weight.
Hi Rahul ,
check this article – it has answers to all your questions – https://www.dietburrp.com/your-protein-supplements-guide/
Hello Mam,, could u plz specify the best brand with best effect mass gainer. I m 25 year old 6″hight.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
I am 21 yrs old and 5 feet 6 inches bt my weight s 58 kg. So sent me diet schedule for weight gain
please refer the diet plan mentioned above
Hii my age is 18 and i weighs 45 kg. Plz tell me how to gain weight.Which exercises should i do for gaining weight. Plz replyy fast.
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Thank you so much for this Diet plan.
Except Egg and chicken (you have given choice for veg too) most of the Items are Veg.
and are easy to prepare/buy.
Thank you once again.
Looking forward for more such articles.
Hi Niranjan,
thanks for liking our work.
Hi Mam’m………
i am 24 and i am Rescuer and i want to gain my weight. Now my BMI ratio is 56/kg and 5″7 height. i want to join gym but in this situation it is looking like impossible so please recommend me some diet routine and food supplements if you think so….
Awaiting……..
Shaheen
Hi Shaheen ,
i am sorry, please pardon my ignorance , what do you mean by rescuer ? could you explain me . you can followthe diet plan mentioned above. you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi mam am 25 yrs old and my hight 6ft am doing job in banking sector recently am join gym my weight is 86 kg so pls send dite chart and best supplyments
Hi Aditya,
have you calculated you BMI ? please check that . and let me know your goal .
My age is 21. height 5.8 feet, weight is 58.5 kg. Plz suggest me the pure veg diet plan…
Hi Harjot,
the above mentioned diet chart has veg option too. you can choose that.
Hello Dear Mam…!!!
My weight is 55kg only and my Hight 5’8inc pls Send Me Big Mucel Dite plan.
Hi Prakash ,
i have given the above given diet for reference, as we cannot plan an individual diet plan for all who want to gain weight . please use that plan to make a schedule.
My name is rishabh i am 15 year old my height is 5’9 nich my weigh is 49 kg tell me the way which i can increase my weight
please tell me please my selection in NDA is hanging because of my weight
Hi Rishab ,
follow the tips and instructions mentioned above in the article , it will help
Hello Mam
my weight is 68kg and my height is 5’11” . I am 21 years old .
Please suggest a workout plan to increase muscle mass around torso .
Can i follow this diet plan for the same ?
Hi Abhi ,
yes you can follow this plan for the purpose. you can find a lot of ab workout video on youtube . a gym instructor can help you better.
Ma’m as far as ur diet advisory concern…
What shall I do if I m a college student who can’t meet there mid lunch or early evening diet..there is problem in diet when attending college.
I am of 22_5’2_52kg
Hi Kapil ,
in that case you can choose the food item from this chart which provides maximum calories and eat that for your main meals . other than that , the items which can be carried in a lunch box can be carried that way.
Hello, I am 19 years old and my height is 5′ 3″ with 48 kg of weight only please give me a suggestion so i can develop my personality… Please reply……… !!!!!
Hi Atul ,
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 is 5’11’ and my weight is 68 kg . My Upper Body is Thin as compared to lower one .
Can i follow this Diet to gain weight .
Can u suggest me some home exercises along with it ?
TIA
hi ,
if you want to gain weight on a particular body part , exercises will help you better . just increase over all protein intake in your diet. i am sorry , i cant post you links for exercises here . but you can find many useful videos on youtube.
Hello mam, i eat alot but still my weight is not increasing and i look skinny. What should i do ? Plz help
Hi Harsh ,
do you exercise ?
I’m pure vegetarian so what kind of chart you think I had
use the vegetarian options mentioned above