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
Hii mam , this is rupali .. mam i’m 18 years old and my height is 5.8 and my Weight is just 46 kg. And i m vegetarian ..i want to gain my 4 kgs in 1 month Please help :(
Hi Rupali ,
following the abpve mentioned diet plan will help you dear. try it out.
Hii
Maam
Apni mail id Send kr do i need to talk to you plzz maam
you can write to us at care@dietburrp.com
Maam
I am AFZAL. My age is 18 years. Yet my weight is only 50 kg. With that my height i also less. I am a non vegeterian so provide me a nutrional diet which can help me in making my boody fit and fine. Waitng for ur reply.
Hi Afzal ,
diet plan is mentioned above.
hello Maam,
I am 58 kgs , 172 cm height and 20 years old. I hit the gym regularly and kind of follow a good diet. i even take a protein powder shake after my work out everyday, have paneer literally everyday . However my weight just doesn’t increase. really frustating. People say it takes time but its been more than a mnth now but i dont see any changes as such. Help me out. Will your diet show me results and in how much time approximately?
Thank you.
Hi Yash ,
do you see any changes in your measurements ? plz inform
Hi…I’m 17 and just 45 KG and also 5’2. Can you please suggest ways to put on weight and increase in height.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
hello mam.
i am 22yrs boy. I play badminton daily. i want to gain weight , Can i join gym??
if yes dn should i continue badminton??
what should be schedule ??
Hi Mayuresh , yes you can do both the activities side by side , do 1 in the morning and the other in the evening . and follow the mentioned diet plan .this will really help .
hey i m rahul i am 19years old my weight is 47 height 5.9 iam very thin also my father was also thin plzz tell me diet to gain weight
Is my less weight genetic
If it is then should i directly take supplements plzz helpme
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 Ma’a
I am 23 years old, my weight is 64 kg & height is 5′ 9″. Last 6 months i continues go to GYM but iam not observe any changes in my body shape.But i dnt know about my body type. So plz tell me my body type & what kind of diet should i follow to gain perfect body. I want to expand my body shape. My body color is tan & dull . So kindly suggest me a beneficial diet for both.
Hi Abhishek,
you can follow the diet plan mentioned here – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
sorry but its hard to tell you what body type you belong to without seeing .
Dear madam is there any good supplement in india which give us more calories and help us to gain wait without any side effect.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hiii
I’m 26 year old and my weight become 40.
My waist was only 26 so I want to gain weight
plz help me and gave me a proper diet chart
Hi Tulsi ,
the above mentioned diet will help .
Dear Mam,
I am a 33 years old male and weight 56 kgs. My height is 5, 6”. I want to gain more weight to look healthy as I look weak. I have a little stress and tension and because of which I feel that I could not gain weight as I eat a lot of food.
Appetite is not a problem and I have a good digestion but not gaining weight instead I have lost around 4 kgs in last 6 – 8 months. I do not eat non veg or eggs as I have skin allergy.
Please help
Rahul
Hi Rahul,
stress and tension can cause weight loss. may be that is the case . but if you eat a high protein diet , the chances are that you will will gain good weight . also engage yourself in strength training exercises. if you cannot intake much protein from eggs due to allergy , you can take some protein supplment powders. all this will help you in weight gain . follow the above mentioned diet plan .
First thing’s first.
Can an average human eat that much?
Remember, we are visiting this page to gain weight. Not to turn into a Hulk.
Jokes apart, No juices in the diet chart? If I take out the lunch part and add some Juice in it. What juice would your recommend that produce equal CALORIES+PROTEIN?
I am single + Not a cook + a nightcrawler. I hope that explains things.
6’2-Male25-72KG. Just looking for a diet plan that I can follow.
Thanks,
-J
PS: Please keep my email address private.
Hi Jit ,
dont worry , all your info is kept private , except for the name you mention for public display .
secondly , you must have landed on a 3000 calorie diet plan page , because you were looking for it . The calories that you gain from following the above mentioned diet chart are not fat calories . they are mostly coming from protein sources that will make you gain lean body mass. Also we have mentioned in the article that this diet plan is a sample plan made for an average indian who wishes to gain weight . i agree that not every indivicual landing on this page would need 3000 calories . hence the calorie and protein break up are clearly mentioned for each recipe. you can always use the items in the menu mentioned according to your need and availability and convenience.
if you substract the 850 calories planned for the lunch , and stil wish to consume 3000 calories , i would rather recommend a protein shake instead of a juice . any fruit juice or vegetable juice alone canot provide so many calories with a protein ratio… but you can go for a glass of milk and add 4 scoops of protein powder to it . although it will still not be equivalent to the planned calories , but if you can follow it conveniently , then this be it .
do let us know if you have any other question in your mind, we would love to be of help to you.
Hi
My age is 23 bt my weight is 40.I eat too much bt my weight is still 40 tell me what can i do now.Plz
Hi Kiranjot ,
eating too much ok , but what your weight gain will depend on is the composiion of your food . whatever you are eating should have good quality and quantity of protein . if you are hitting the right requirement , you will definitely gain weight . so just blindly stuffing yourself with food will not help . follow a proper routine , use the food items mentioned in the diet plan above and this should help.
Hi. Will this diet increase my weight by about 4-5 kgs in a month if I’m also exercising? or do I need a more intensive weight gain plan? I am 5ft 2.5in and 45kgs.
Hi Nikki ,
please aim for only 2-3 kgs weight gain in amonth . this is healthy and permanent
Hi ma’am….felt gooodd about ur suggestions..thank u for putting them for all needy ones.. Coming to the point I’m 17 nd 5 in height but 30 in weight n look almost okay merely like a baby doll…..so will this diet help me put on weight…..
Thank you
Anjali mahant
Hi Anjali yes it will . follow it , use the same items but reduce the quantity of intake to suit your age.
Hi maam my fiancy is 5 ft 3 but her weight is just 37 kg n she does like or hv appetite to eat more healthier milk base product.could u suggest her other way if possiblr to boost her weight gain.
Hi Mayur ,
You can consult a doctor and get her a tonic / appetite enhancer prescribed.
Hi medum
I am Ajay my weight is 61 I want to gain my weight more iam preparing for police job.my height is 6ft pls tell me food for weight gain…..
Hi Ajay,
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’m kokila 21 yrs and 50 kg. I need to increase my weight. From hip I have some what perfect shape. But my hands and breast is not equal to that. Need to increase my breast size too. Can you suggest any tips for this.
Thanks in advance.
Hi Kokila,
there are some exercises (you can easily find the videos on youtube ) that help you gain weight in the required areas. please check there .
Hii
Can we take cow milk
Somebody says it will not gain energy
Hi Gowthami ,
cows milk is good . it has lesser fat and lesser sodium , which makes it healthy . no matter which milk you take , make sure you add skimmed milk powder to it to increase the protein and calorie count . this will help in gaining healthy weight .
I am 21yr old and my weight is 37 can this health diet can help me to gain weight in 4months
Hi Srilatha ,
yes , this is a general diet plan and has helped many indians in gaining weight . it will be of help to you as well. please try to do aerobic exercises while following this diet plan . it will really help.
hi mam
I am 20 year old and my weight is 72 and height is 5’9 should I have to gain more or set eyes on cuts
Hi Kalki ,
you should be aiming for both these goals simultaneaously . here is what you can follow – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
I m 15 years old girl…but i dont look like so…becoz i m so skinny…by applying this diet plan can i gain my weight?
hi ,
yes you can !!
Hey Payal,
In breakfast if I replace the breakfast with a bowl of oats is it fine?
yes , you can add skimmed milk powder to enhance its protein content . and also add sliced banana and some almonds and raisin to it to increase the health quotient and calories.
Hey payal I’m a 16 year old guys weight 42 height 5’7 can I follow this plan ?
Hi John ,
yes you can follow this plan.
Hi Payal,
The diet chart looks great, thanks for putting it up! I recently realised I don’t even hit the daily requirement of 2000 cal requirement – this was after I experienced some weight loss and decided to look into the matter. The problem is I have eaten like this this all my life, and suddenly increasing the portion size is becoming difficult! I am 27 years old, 5’9” and weigh 58 kgs. I was 62-63 kgs before I lost weight two months. My weight loss was sudden and I still haven’t been able to figure the exact reason but I am guessing it is the stress and chronic digestive issues resembling IBS along with GERD (for which I have to take medicines at times and avoid anything that produces gas like lentils, cabbage, raw salads, milk too unfortunately). Do you think I should see a dietician to get a healthy diet chart chalked out? I feel better if I keep my food light and eat less but it is affecting my weight and nutrition. Please advice!
Hi Mite ,
Thanks for reading at dietburrp . what i feel is instead of rushing to gain weight , you first need to figure out the exact cause of sudden weight loss. finding the cause will help in effective treatment. sudden weight loss is suggestive of various medical conditions. and at your age it could be even more important to figure out the cause.
if it is really GERD or IBS , working on a weight gain diet is secondary , and we forst need to take dietary measures to relive you from these medical conditions with proper diet and medications . once you feel stable with the condition , you can then aim at gaining the lost weight back .
yes i feel you must first see a doc to figure out the root of the issue. and then accordingly contact a good diet expert to help you work out on a good diet plan that would solve your problems.
Thanks a lot for the reply Payal! I actually have been to 2 gastroenterologists – one passed it off as as colitis, put me on antibiotics and vizylac probiotic which gave me temporary relief of about 20 days and the other told me its hereditary and prescribed acidity controllers like Sompraz, Rifagut to just rule out any infection if possible again and Econorm probiotic. This was for about a three week course and i was fine for a while but again 2 months down the line I started facing trouble. All this while, I never lost weight until October. But now I did lose almost 5 kgs, maybe because it has been almost a year with the on and off situation or something else, I really do not know. I am scheduled for an abdominal ultrasound but not sure how much will that help with the diagnosis. Meanwhile, I thought I should ensure my weight doesn’t dip because that will potentially cause more issues. I tried homeopathy out of desperation too in between but wasn’t of help though they did predict I will soon lose weight! I guess I will visit the doctor again and insist on more tests and a different approach to this! Thanks for your time, hopefully will figure out the cause and get to diet part soon :)
sure :) the usg abdomen should clear the air a bit , and collitis can be ruled out if at all .. dont worry .
PLZ tell me with above diet plan without exercises how much kilos can a boy gain….
Hi Uk ,
without any strength training exercises , this plan will not ensure muscle gain . although it is a high protein diet plan , but following it with exercises will be a better choice anyday
you can still manage to gain 2 kgs with this diet plan wvwn without exercise .
Hi Payalji…
I am happy to to see at lest someone in online realistically providing as much information on each nd everyone querie to gain weight.. Thanks for your time, patience to answer… I will come to the topic…where i couldn’t put ideal weight for a years due to several factors on each stage of life.. Am 29yr, 50KG lean body.. am working nd staying away from home so it is difficult to maintain chart for bachelors!.. I would like to know alternative methods to put few kg with muscle mass.. I Google out a lot nd started using figs & raisins as mentioned in the blogs from last 1 week.. Is it will help full?…Expecting your suggestion any alternative ways…
Hi Harish ,
Thanks for your kind words. i know its a bit difficult to manage diet when you live away from home. about your query – yes figs and raisin help . but you should pay attention to protein intake . if you are a non – vegetarian , try to eat eggs atleast 4-5 in a day in any form . boiled eggs are easy to arrange whether you cook on your own , or get it from a local mess / canteen . you can also but protein powders and keep them with you . use it wisely as mentioned in this article here – https://www.dietburrp.com/how-to-gain-weight/
you can also use the item mentioned in this article here – https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
Hi Payalji.. Thanks..can u pls suggest best protein supplement…how, right time to consume, I will be in office full day early morning to late eve.. So that I can plan other way…
Hi Harish ,
you can find all the required info here – https://www.dietburrp.com/your-protein-supplements-guide/
Thanks for the great information in the article. I need some more help. I’m 24 years old, height 6 feet, weight 71kg. Request you to please let me know what else can I include in my diet chart to gain weight quickly. Further, whether there are any other supplements which can help without any side effects.
Hi Ravi , please see these articles , you can use the diet plan mentioned here and the food items mentioned in the other article , this way you would have a good bunch of thigs that you can include in your day to day life for gaining good muscle weight –
1] https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
2] https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
I am 24 years old male. 50kg/5’6inch, I want to gain my weight fast so may I use Pracine and Decdan for fast weight gaining with this diet????
plz answer me
Hi Amit ,
tab like Pracine and Decdan should not be consumed without medical supervision . they can also lead to side effects if the dosage is not adjusted according;y or when taken for a long time.
i am sorry , but i will not suggest you to take it unless prescribed by a doctor and taken under a doctors supervision .
Hi Payal,
Thanks for the info.
I’m 30y lady and 5.3height.
With abrupt eating (fruits, dairy items etc) i somehow manged to gain weight from 45 to 55kg.
but after that i was mostly needing something to eat (to ward-off my hunger), my intital target was 60 kg but because i was often feeling hungry, i dropped the idea of further gaining.
Lately i got Flu (cold basically), so 1 week- 10 days could not eat well and my weight dropped from 55 to 50 :(
I want to gain now again, because i look quite lean, i want to look chubby so may be i will look up to 60 kg again.
But the problem with me is I have bronchitis and my work is full time in AC, so mucous buildup inside my chest is too fast, eating cold or sticky items will aggravate my mucous buildup.
Could you suggest me easy recipes with high calories that would help me increase weight rapidly. i’m looking for like 2-4 kg increase a month, so that in 3-4 months i become 60kg.
I plan to take 1 glass of warm milk with powder + Haldi (to help me in bronchitis) + 2 noiled eggs +2 slice of bread + 10 almonds. (i can do this comfortably) and this would give me 400-500 calories, but in a day i may need like 2500 calories.. im finding it like challenge to achieve the remaining calories during the day..
pleaseeeeeeee advise.
Thanks a ton in advance
yes , the mentioned items will work . when at home , you can have hot hot besan ka halwa . it will add good calories and help you too . carrots are in season , have carrot halwa . paneer items , eggs in boiled , scrambled , omlette form . all will work well . aaloo paratha, paneer paratha , egg paratha will all work as well. you should also use ensure protein powder in your milk .
hi. meri age 21 h. waight 45 kg only. i hv no prfect body. i want tight muscles and gain weight,my wrist is vry thin. my breast is vry smll. plz guide me. i want prfrct body shape.
Hi Fairy ,
you need exercises . are you doing anything ? if not , you can find a lot of videos on youtube and follow them . also follow the above mentioned diet plan along with the exercises to get a perfect healthy body shape and body weight
Hey, I am 27 years married woman. My weight is reduced from 53 to 39,I am going through divorce. Now I want to gain my weight back. I have become very week and seems like sick…
Please help providing me with a healthy diet chart.
I will be very thankful to you
Hi Sonia ,
weight oss due to stress has only 1 solution . i know it will be too much if i ask you to not be stressed , but atleast dont let the tension take a toll on your health . follow the above mentioned diet plan and it will help you become physically healthy and mentally strong too.
Hi mam
I Mandeep singh gill much worried about weight
I want to gain weight
ON serious mass gainer will also be ok with your diet
I’m 19 year’s old height 5’10
Hi Mandeep .
yes you can use it . hope you are doing some strength training exercises too .
Ok thank you soo much and can you say me that if i follow this chart how much time will i take too gain weight and in the chart you had said that 2 roti but is it ok if i have more then 2 roti??
hi ,
yes you can have more than 2 rotis . :) . if followed well, you can gain around 2 kgs of weight in a month
Hi ,maam my name is anmol thakur i am 19+ or i have a 47-49 kg wait and height is 5’7 . i want increase my wait ,so please give suggestion for this problem..
Hi Anmol ,
suggestions are right infront of you . following the above mentioned diet plan will help. and it will help better if you do a 45 mins strength training session along with this diet /
Hi..m divya nd 19yrs old..my height is approx 5ft nd weight is 40 kg
Will this diet plan wrk fr me?
yes dear , it will.
Dear Mam,
What type of Exercises need to be done to gain weight faster along with diet plan
strength training exercises . that is anything that involves pulling or pushing or lifting some weight . dont worry , you will not gin muscles . for gals can do these exercises with the smallest dunbell , 1.5 kgs or 2 kgs will do.
Mam my height is 5’9 and my weight is 58 .i wnat to increase my weight .what should be proper diet plan for me so that i acn gain weight fastly.is there any supplement which can help to increase weight without any 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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello,its a very nice article i liked it and its very usefull for me but please can you say what my weight should be according to my height my height is 58.5 inc 149cms and my weight is 36 kilo and i am 17 years old.
And can i add proteinx with milk ,and are protein powder good or not
hI rIDDHI ,
.
Your ideal weight is height in cms – 100 / 105 . yes you can add protein x . protein powders really help in gaining weight .
Hi my bmi is 16. M 5’6 and weigh 46kgs will this diet help me?
Hi Devika ,
Yes it will help .
I m 30 yrs old .i have a daughter of 22 month old.
I want to gain weight , my weight is 35 kgs.
Other than above diet plan what else i have to do ??
you can do exercises along with the above mentioned diet plan to help you in gaining good weight fast
Hi..I am 42,yr old woman ..I have always been thin but after kids I have a slightly bulging stomach ..but I want to put on weight ..will endura mass help ??
I walk for 20 mins daily..how long would I need to follow above diet to gain weight ??
Hi Veena,
The above mentioned diet plan will help you gain around 2 kgs in a month if followed with exercises.
Dear ma’am
Since I stay in a hostel where food isnt that good, so I prefer not to eat much.But I get to spend a month at home for the holidays.Will this plan help me gain weight within a month? Im quite lean.60kgs. 5’9.
Hi Alex ,
yes it would help . utilize the month for your health . do this diet and join a gym to do strength training exerciees . it will definitely help you.
I m 27 year old female!I m only 40 kg!pls provide some home Easy exercise…in Ur article u have mentioned so many food items..I can’t eat so much!pls help.
Hi Sneha,
you can eat in little quantity . or just choose the items from the above mentioned chart that are convenient for you to arrange and to you like to eat. exercise wise you need to do strength training .
i am a vegitarian….18 years old ……i want a very attractive look …..m 5’11 and and my weight is 56 ….i want that to 72….plz guide me to my intake as a vegitarian….i may consume egg……do consuming more eggs a day help me…..
Hi Sourabh,
yes consuming egg will increase your protein intake and will help in gaining good muscle weight. You can follow th above mentioned diet , and make sure you do some good strength training exercises to be able to gain more muscle weight .
Hello mam
I m 24 years old n my weight is 55 kg. I m working n living alone Not have enough time for cooking and eating 5-6 time food a day according to u r diet plan. Plz suggest
Hi Harjinder,
I can understand your problem . What you can do is collect the dry items mentioned in the chart for once from home and stock it up . things like dry fruit chikki , groundnut and jaggery laddoo. AAta ladoo with dry fruits . almonds , can all be bought and kept ready for consumption . you dont need any cooking in this . if your canteen has a cafeteria , you can ask them and arrange for boiled egg whites and omlettes . which will help. you can buy skimmed milk powder and keep handy at home . get into a habit of taking a glass of milk early morning and at night , and just add 3-4 tsp of skimmed milk powder in your glass of milk . this will help you in gaining good weight . these are all 1 time buying efforts , but will help you .
if you really need to look good and get healthy , you need to put in at leas this much effort .
ma’m
m 21 years old ……having weight 53 kg
is this same chart applyed on me if i m not working out???
Hi Rabban ,
yes it will help. but if you club this diet with workouts , it will work much much better and youll gain weight very fast . without exercises , it will be difficult and the gained weight will not necessarily be muscle weight , it can be in the form of fat as well/
Respected madam, this is bharat from karnataka
Madam……my weight 54 kgs,height5.7,age 25 years,but now also not improved my body,before one year back i did daily normal exercise, but not improved, i am very feeling now,please given the solution for me,
Hi Bharat,
Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
What is the gud time for workout in whole day can you suggest me ?
early morning or evenings around 3 -4 pm is good . to be frank , any time of the day which you can contribute to exercise is good . late evening exercises are specially considered good for people wanting to gain weight as they can go back sleep and the muscles get enough rest after all the strength training they have been to.
If i am consuming 3000 calories a day.
Isnt there a need to workout?
If,yes then what workout is required?
indeed . you need 20 mins cardio and 20 mins strength training .
can you mention the times as in what time lies under mid eveing ?
2 – 4 hours after your lunch .
Sir,I don’t know about all these but the I’m very thin
I wanna add weight very quickly
I am 48 KGS please help me sir
Hi Rajkumar ,
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.