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
Thank yu so much for the diet chart , I have the confidence that I can follow them ,, but I’m afraid if im gonna miss one or two day from the above diet chart , will it affect me ?
Hi Keerthi ,
the more you stick to it , better will be the results . but even if you can follow it for 5 days is a good thing .
I’m 40yr married women having two kid’s. My weight is only 39kg and height is 5ft. Please suggest me diet plan for weight gain
please consider the plan menioned above in the article .
Hello mam, I read your article.. Am working in a software I leave home by 7.30a.m and reach home at 8.3. So your diet chart will not work for me.. I’m 26yrs old.. And my weight is 42kgs..so pls suggest how can I gain weight of 10kgs in 2 months.. I look so thin.. Plsssssssss plsssssssss suggest how to gain weight
Hi Sanju ,
jpoin gym and try to follow atleast the 3 main meals as suggested and take protein supplements .
Is it necessary to join gym?? B. Protein I was taking shall I continue the same?
gyming and strength training will help in achieving goal faster. yes you can continue with b protein
hi mam, mam i take weight gainer. and my weight up, and after take weight gainer my weight down, so reason
Hi Kuljeet , which gainer are you taking ? are you exercising appropriately ? has your food intake reduced after starting with the gainer ?
Dear mam,
Myself madhab, from Bengal,current city pune.I am 23 year aged , 173 cm tall, weight 54.
I want to gain my weight around 62 , now what should I do?
Help me please.
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 weight 70 kg before two months but known my weight 67 kg help me
Hi ,
Have you managed to find the reason behind the weight loss ? is it ill health ?
Hello mam i am 17 Years old. My weight is 39 Kg only and my height is 5.5 I want to gain my height and weight as early as possible but i have some digestion problems like gass. Should i follow the diet plan given above…??
Hi ,
you can use the above given plan.
And mam i am started wall push up.. it also helps for gaining weight?? i am doing this for 2-3 minutes.. and doing other exercise so total exercise time is 15 minutes in a day..
And mam i am started wall push up.. it also helps for gaining weight??
Hi vedika ,
yes it may help . but its hard to predict . you will have to do it and watch
I am running 19… my weight is 40kg.. my height is 5″2.. i have to gain weight at least 10kg within 2 months plz mam help me..
Hi ,
Yes you can try the above mentioned diet .
Hello
My problem is i can’t increase my wait no matter what i eat the whole day I eat alot but still iam only 50 and my age is 21. Sometimes it really discourages me , will u help me in this matter .
Hi Karan ,
we need to find out the reason for no weight gain . it could be very fast metabolism , or it could be no exercises , or it could be habits like smoking , drinking etc … once ypou know the reason behind it , we can work on it to get you to gain weight
Hi I am a body builder plz gv me sm more diet and what kind of proteins I can use
Hi Rudra ,
we are coming up with our article on a healthy diet for body builders. im afraid you ll have to wait for just 1 more week . and we would be able to solve your problem from roots :) . you can subscribe to our RSS feed , to get a notification when we post the article.
Dear payal, this is Digambar, is there any side effects if I take labrada supplement with zym workout to gain weight and your above deit plan.
Regards,
Digambar Patil.
Hi ,
Not if you are taking it in the mentioned quantity according tpo your weight and your body is able to tolerate it well.
hi mam
i m preethi my age is 25 i m very thin now a days. i m getting lose my weight when i started working in automobile sector there lot of physical work.i m staying away from my family so no proper and healthy food intake, lots of chances of skip meals . i was healthy and chubby during my college days mam..now no difference of my age and my body i became very lean mam..help me to increase weight..i really hate wen people passing comment that why you too lean and all mam pls suggest me to put weight
Hi ,
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 m preet, m 25 years old and my height 5 feet 2 inches nd my weight is just 36 kg .m wanna to put on my weight.what to do ??? M trying several methods bt result zero.please help me mam
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 am 19 years old and my weight is 42kg.
I want to gain my weight basically from the shoulder to the elbow part .
So will this diet plan work out ?
Hi,
to ain weight on your arms , exercises will help you better than diets . diets cant target on a particular part of body .
hi….
im 20 yrs old n my weight is 56kg somtimes it comes to 60kg but it come down real fast….hw can i maitain to 60
Hi Piyush ,
if your weight keep falling down , you should see a doctor . weight falling down upto 4-5 kgs really easily can be suggestive of various health issues . its beter to be sure .
My name is khushboo
I am 22 years old and my weight is 42kg. please help me to gain weight and fat too little bit.everyone calls me stick and all so on. please please help me to gain weight
Hi Khushboo , you can follow above mentioned diet plan alonmg with some exercises and you will gain good weight .
hi,
I am a boy and 16 years old and my weight is only 46 kg, and my height is 5.7.
i need to gain weight and my height.. Can you suggest something? some exercises?
Hi Noman ,
you can try the above given diet plan along with sports and activities like skating , swimming , playing basket ball or foot ball . this will help in both the way for increasing height and weight
I am 25 yrs old and my weight is 50 kg. I want to gain weight about 20 kg in 6 month or in 1 yr. Plz guide.
plz follow the above mentioned diet and tips .
Miss my name is Ashutosh and I am 18 years old and my wt is 48 kg and height is 5 feet,8 inch.It seems that my digestion is not proper,all the nutrition which i take is not completey absorbed by intestinal villi.So suggest me some remedy to solve this problem.
have lemon water after each meal, and chew on cardamom this will help .
Hi I am Neeraj , My weight is 62- 63 from last two monthes while i workout for waight gain.
i am not foodie and if tried to take heavy diet my body not support me and stated vomiting or acidity issues. pls suggest to make diet heavy for gain weight naturally.
i am only taking 2 or 3 chapatis at lunch only and then not feeling hungry till next day morning.
you need to meet a doctor and get appetizers and easy digestion tonics prescribed.
Hi Payal Banka,
With all respect I really want to appreciate for the above weight gaining chart that u have provided. I believe it’s helping many.
I’m Issac 24 years old, my height is 5.10″ and my current weight is 68kgs. I’m an athlete. But I’ve stopped practicing athletic from last couple of year. I find my self very difficult in gaining muscle mass. I look so lean. But my weight got increased from 64kgs to 68kgs. I need an expert suggestion. Can u please guide me with this. Thank you.
Hi Issac ,
are you doing any form of strength training ? if not , you need o get started with them . following the above mentioned diet plan along with strength training will really help . Also we are going to post muscle building diet plan next week , you can keep watching for it . it has more details .
hello mam,
my name is shekhar, 21 years old .my height is 5,9 and weight is 50 kgs. I am planning to join gym to gain weight. will it really be helpful?
suggest me a proper diet plan so that I can gain weight in 3 months.
thank you in advance,looking forward for your reply.
yes it will help . above mentioned diet plan will work for you.
when does sprouted grains must be taken?.and what must be the ingredients of sprouted grains??
Hi mam,
I am vignesh 17 years old 48 kg weight and my height is 175 cm.
What i do to increase my weight and my body size.
Is i take any supplement to increase my weight.
please help me.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hii i am in indian army…..and now i am in training period …i am 19 years old and my height is 174 cm…and weight is 60 kg….so i just want to gain atleast 7 kg more…..so which type of diet should i take plzz suggest me….is banana benificial for weight gain
Hi Ravi ,
you can use the above given chart
Hloo mam,
I am 19 yrs. old & my weight is 50kg. I’m doing GYM for last 2 months but didn’t gain weight. My trainer suggested me to take mass gainer supplement. Is this is ok to gain weight, does supplement have any side effects. Or any another path…..
Help!!
HI AD ITYA
YOU CAN TRY MASS GAINERS . JUST FOLLOW THE QUANTITY INTAKE GUIDE .DONT OVER DO IT .
My name is biraja, i am 23 yrs old , my weight is 48kg only, how can i will gain weight?
Hi Biraja,
the diet plan given above will help you .
Ma’am
I am 38 years old and have started my weight exercises. My trainers have asked to gain weight. Ma’am please suggest me at this age how can I gain my weight. The above plan is more or less similar to the plan given by my trainers but I need an expert suggestion on whether at this age (38) would it be ok for me to go with the diet plan as suggested above…
Hi Pankaj ,
yes this plan is suitable for your age . also you need to start taking whey protein isolates , soy protein isolates in order to gain good muscle weight.
Hello mam, today i read your article mam thanks for sharing this diet plan with us
I am definitely follow this diet plan and after that i share my experience with u
Hello Ma’am,
Thank you for providing the Indian diet plan. Is this plan for a particular age group? or it could also be followed by 31-35 years age group persons? Please advice.
Kind regards.
Akhil
Hi Akhil ,
yes this plan will suit any person under the age pf 40 . specially if they are in to gym and weight training . However , there can be some people who have weak digestion and hence this diet may not suit them . Insuch a case its better to get a personalized diet planned by an expert.
hii mam i am 18yrs old and my height is 6ft nd weight is 59 how can i increase my weight
follow the above mentioned plan .
hello mam i am 23 yrs old my hight is 5.3 ft but my weight is only 39 kg how can i increase my weight please give me some diet plan to improve my weight…
Hi Pallabi ,
The diet plan is mentioned above
I want to gain weight fast 15-20 days what i eat to gain weight fast … Plzz mam tell me
follow above given diet chart
Hello mam,
I 22 yr old i want to grow my health in 2 month plz suggest me plz my height is 72 inch and Weight is 50 plz how to grow my body. Plz suggest mam
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
manish age-21
actually my body weight right now 58kg. n I want to increase my weight in 3-4months.
so plz sugges me about it!
Hi Manish,
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 1 am 24 year old my height 5’7″ and weight is 44 kg. my marriage is after 4 month so plz suggest me a diet chart for increasing the weight in 4 month durarltion
Hi Trilok ,
you can use the above mentioned diet plan and tips
Madam i want to ask u body my body is ok ok but face is so skinny what i can do
have 1 glass milk with 2 banana and 1 tsp ghee , 3 times a day and you will put on facial fat
hi mam… my name is suraj Kumar thakur.I am 21years old and my weight 45kg and my height is 5.7″.sometime i am insulting due to thinness by the people.every people call me that your waist look like a girl.so please suggest me how can i gain 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.
hii mam .
my name is arya nd im 16 yr old my ht is 5’7″ in and my weight is 53 .mam i want my weight 65+ within 4 months …..mam can u help me plssssss … i daily workout for an hour nd taking good diet but i dont knw the perfect timing for it …for ex . when should be eggs eat in morning or evening or night and after what ???….many more doubts are in my minds…pls pls pls hlp me mam
Hi Arya ,
you can have eggs after your workout and early morning . for other doubts write to us and we would help you. you can refer the above mentioned diet plan
Hello ma’am
I am neha i m 20yrs nd my height is 5’5 i jus weigh 35kgs i have been drinking endura mass since a month but is not affecting me much … the only problm with me is that i cant eat much plz can you help i want to gain weight without eating much of the food
Hi Neha ,
are you exercising ? it will increase your appetite. have protein shakes with exercises to increase weight
Helo maam,
i am from kerala and im 18 years old. My height is about 154/155 cm and my weight is 52.5 currently. My weight ranges from 50-53. I dont eat chicken,beef or mutton. I used to eat them but now its been few years since i stopped it. I really wanted to reduce my weight. I get depressed when my friends tease and seeing myslf fat. I try a lot to reduce. My moms foods are alwys spicy and oily and salty..i really enjoy eating them. I need you to help me in making a diet plan for me. So that i can show my mommy and can change my current diet.pls dont neglect my message..eagerly waiting for your replyyy…Reshma xoxo
Hi Reshma ,
you are just 3 kgs over weight . you dont need to diet and all . just eat healthy and exercise for 45 mins every day and you will become fit. dont do this because friends tease you . do it for yourself . to become fit and you will easily lose that weight
Hii mam
I m 18 years old nd my weight is 40…
I eat to much potatos nd rice too.. bt still there is no result ….. nd in ur diet chart there is no diet for dinner…. soo vt should i doo plz suggest
have same food as mentioned for lunch
Hii.. I m 21 yrs old boy.. I want to gain my weight, should I prefer to whey protein or any other supplement? does it have any side effects? plz guide me..
Hi Aakash ,
Whey protein is the best protein supplement . go for it . Hope you are doing exercises.
Hi. Mam. I am male. My Weight is 48kg , my hight is 5.5feet .
I Want to Gain Muscle Mass.
I Am Vegetarian.
So What to Eat.?
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 am 21 and my hieght is 6″1′. My weight is 70 kg but yet i look skinny according to my hieght. I need to gain atleast 15 more kgs. I have been following your diet chart from one month but im not able to gain even a single kg. What would bebthe problem and what can i do to overcome it.
Hi Sabby ,
Are you working out ? if the diet hasnt worked so ar , then your area of concern is not diet . may be your body will respond to workouts. so try working out along with this diet plan . another way of checking the progress is if you have done a body composition test before startin the diet . repeat the test and you would know if there is any gain in the muscle mass and decrease in your total fats . that is another way body responds before actually showing any weight gain .
hi my height is 5.7 and weight is only 50 i looks very skinny. Is joining the gym can help me to increase my weight. please suggest me
thank u
Hi Dheeraj ,
Yes it will help in gaining weight .
Hi,I am 23 yes old and my height is 5.9 inch and my weight is only 48 kgs …I tried every diet plan to gain weight..but I failed…pls suggest me what should I do to gain weight faster and in easier way??
Hi Yamini,
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 age is 27 and my body weight is 60 but i want increase more weight i have tried many things , i drink lots of milk and eat everything above. but my weight is still here is there any problem in my body what should i do
Hi Talwinder , if diet is not helping you to gain weight , please try with workouts . strength training is something that may help you a long way
mam I am 55 yrs old. height is 5’4″ and weight is 57.How much calorie i need per day ?
You can calculate ypou BMR . your daily calorie requirement is your BMR + 500 cals . in case you need to gain weight , add another 500 cals
hi i am karthik. my age is 19. my weight is 45 and 5.9 inches height. I am vegetarian iwant to increase my weight 20 kgs quickly. what want to eat please tell.
Hi Karthikm
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.