If you are 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 in 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 | |||
| Milk (Add 2 tbsp skimmed milk powder ) | 1 glass | 250 | 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, Curd | 2 | 350 | 6 |
| 1 cup | 100 | 6 | |
| Or Masala Dosa, Sambar, Chutney | 2, 2 cups,1 spoon | 200+100+50 | 3 + 6 |
| Or mung dal chilla (pancake ) with paneer stuffing | 2 | 250 | 8 |
| Or Omlete, Toasted bread | 2 eggs 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 |
| Chapati | 2 (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 |
| 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 | |||
| Milk (Add 2 tbsp skimmed milk powder ) | 1 glass | 250 | 8 |
| Banana | 2 | 80 | 1 |
| + Soaked Almonds | 10 gm (6-7 pcs) | 50 | 3 |
| 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 “. 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
Hello mam..
I am neha from mumbai. Actually my mother suffered from paralysis and also diabetes but after medicine ahe free for diabetes, but she also lose her weight… and m so worried about her. Plz tell me how to increase her weight,plz send me a very healthy food chart for her,plz help me mam…..
Hi Neha ,
you can refer the above mentioned chart. we do not have any personalized services for weight gain , as the above mentioned chart work on 95 people out of 100.
Hi Mam.. i have seen your article and finally i found someone as an angel. Iam 26 yrs old and married but my weight is still 40kg. Iam so sad and worried. Everyone is teasing me i become a joke for everyone. Recently i got t know i have stone in my kidney because pf less wtr intake.Iam seriously fed up and i cant wear half sleeves . Pls help me mam.. i meed someone who guide me everyday if there is any charges pls let me know. i will try to pay if i can.. otherwise i will follow your tips. But i need an urgent and serious help. Plss
Hi Sana,
Sorry we do not have any personalized diet plan services for weight gain , as the above mentioned diet plan really works well in gaining weight , nly thing is that you should follow some exercise routine and eat as mentioned in the diet plan , this will help you increase your weight in a healthy way .
I am 16 .Does taking weight supplements will stop my height growth.
Hi Adarsh , no it wont . but i would advoce you to go on supplements only if you are working out well.
Hi Mam,
I am sanjeev , 25years, 5″7 height and weight 53. I need to put on weight but I work in night shift (9:00PM to 6:00). Please suggest me good diet program. Also I m planning to start workouts at Gym, so what would be the best time for me to workout?
Thank you
Hi Sanjeev , the best time for you to workout will be around 5 – 6 pm in the evening . by then you can complete your sleeping hours , wake up , get fresh and rush to the gym , come back get fresh and then leave for work . diet plan could be made based on your timings with the above mentioned foods . it is an easy deal , you can do it yourself
hello mam,
firstly i would like to thank you for such wonderful information.I am 21 years old with height of 165 cm and my weight is 49 kg. If i follow above diet plan then I should do yoga or shall I join gym along with it ?
Hi Prashant , basically you need strength training exercises . if you can do at home then you dnt need to join gym , if you can do it at home then gym is required.
Hello Ma’am…. thank you for your previous reply to my quires :) ….ma’am i didnt get time for exercises and workouts due to my schedule…. my bmi is at just starting to healthy index but i didn’t feel fit and healthy in myself ….. please suggest me something …..
follow the above mentioned plan . if the timings dont suit you , then look in to the mentioned items and eat them at convenient time in a quantity you can eat . look for some home strength training videos on youtube , so that you can do the exercises at home , whenever you find time or whichever day you find time.
Hi,
Can we eat Mushroom and Kiwi fruit during fever and cold..
Ashish
kiwi will help you. but mushroom intake depends on the reason of fever . if it is due to any kind of viral . fungal , bacterial infection then its better avoided . if it is due to indigestion or any digestion related issue then too it must be avoided.
Dear Payal,
Thanks for such information
well my name is Nj, i am gonna try the above diet plan & let you know the results
wish me luck :D
All the best NJ !!!! do let us know if you find any difficulty or have any queries while following our diet
Hello, I want to know that, Is daliya good to gain weight ?
Hi ,
daliya is a healthy food with a lot of nutrients in it. you can add veggies and ghee to it to increase nutrients content and calories.
Hiii i am charu .I m 22years old my height is 5:1 nd my weight is 37 kg .plz m suggest me how to gain weight easily . I m totally disrtubed regarding my weight becz i m not wear best clothes variety according to my weight nd height
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hello Mam
I m a student can you suggest me a diet plan with proper amount and when to eat and how to eat.
Hi Nihal , i thoink all your requiremenets are clearly mentioned in the plan given above .
Hello Mam,.
I m 32 years old and my weight is 60kgs. I want to put on some weight..is the above diet plan will work me? And also do i need to join gym or can simply follow the diet plan? Also pls advice is it safe to have endure mass weight gainer once in a day with milk?
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, the above given diet chart is very useful..
I’m 23 yrs old, my height is 155 cm and weight is 46 kgs. I want to gain weight upto 55 kgs. Im very much worried about my physic coz I couldn’t wear t-shirts nd sarees.. Can I go to gym will it help me to gain weight fast. Or else can I exercise at home?? Wat type of exercises wil help me to gain weight nd per day how many hours can I spend for exercising.
Kindly help me out for the same. Thanks!!
Hi Preethi ,
you need a 40 mins workout session atleast 5 times a week . this can be strength training exercises done at home or at gym your wish . you can watch you tube videos for home exercises.
Excuse me mam…. i am 18 yrs old and and my BMI is 17.6…. also my Height is 175cm and my weight is 55.5 Kgs…. will this diet plan work for me… to gain muscle mass… not fat mass….
yes it will definitely help . :)
Hello ma’am
I’m Priya.I am 18 years old , my height is 5’2 and my weight is 35 kg . Will the above diet plan help me to gain weight? Also , if i join the gym then in how many days i can gain weight ?
yes it will help . you can gain 2 kgs or more if followed properly along with gym .
Hi Payal. This is connected to my earlier comment on Sattu. I have two questions.
1) I could not find much information on sattu. Is it a complete protein? What are it’s nutritional value and components?
2) I wanted to stay away from Whey and supplements just as a personal preference and wanted to know if naturally taking sattu is an equally good alternative.
Thanks for taking the time reply to each and every one of our comments. Appreciate it immensely.
Hi Rohit ,
yes sattu is protein , it is made from processed roasted channa dal . but im afraid it is not a complete protein and will not serve your purpose . whey protein is the best and most easily absorb-able protein when it comes to weight / muscle gain.
Hello mam, I’m 20 M and my weight is 45kg that is too less for me. Does above listed diet can help to gain my muscles too? I did joined gym. And I want to ask that is it good to take suppliment protein powder apart with the listed diet with milk?
Thank you.
hi palak ,
yes you can take the skimmed milk powder with milk. the above given chart will surely help.
Hi Payal
I’m a 29 year old male height 185 cm and weighing 109 kg. i want to lose weight and am looking at a 2200-2500 calorie south indian vegetarian diet. can you help me with that?
Thanks in advance
AN
Hi AN,
sure i can help you , but before i do , i must tell you that a 2500 calorie diet would hardly help you in losing weight . how did you come to this conclusion that you need so many cals ? actualy what we dietician do these days is calculate your current calorie intake and then reduce 500 cals from it and plan a diet with those many calories. this helps better in weight loss. than the bookish formulas .
Hello mam, I’m 20 M and my weight is 45kg that is too less for me. Does above listed diet can help to gain my muscles too? I did joined gym. And I want to ask that is it good to take suppliment protein powder apart with the listed diet with milk?
Thank you.
Hi Palak ,
yes it will suit you , and you can definitely add skimmed milk powder to your glss of milk .
Helo im priyanka n im 22 yr old but my weight is only 48 kg i want to puton my weight atlist 55-60kg n my office timing is day shift 10am – 6pm i can’t fallow this diet plan so recommended another diet plan so i will gain my weight in one month atlist 2-3 kg.
Hi ,
sorry we do not have any personalized diet services for weight gain.
Hi payal
Myself akshada I am 47 years old, i have hyper thyroid and my weight is 45. I also have cholestrol problem. Anything in this chart should I change according to my problem?
just avoid extra fat .
Hello, I’m a 17 year old teenage girl. My weight is about 39-40. I look extremely thin. I’m very short as well. I’m 5’ft tall. I want to grow tall . Since I have a very short time to gain my height, Tell me how do I need to work on it. Which diet is suitable to gain height and weight? I aslo eat a lot and yet end up noy growing tall.
Hi Sahana ,
sorry but i am not aware if food can help ypou gain height . you may consult other experts for the same.
MY NAME IS GURPREET SINGH .I JOINED ALREADY GYM .BUT MY WEIGHT NOT GAIN .MY WEIGHT IS 70 KG.
you need to increase food intake as well as protein supplement . also please check how much time you spend on strength training and how much on aerobic exercises/
Hi Payal,
Thanks for sharing this. I wanted your view on sattu. It is a roasted powder of a type of chickpeas. Very famous in and around Bihar. Is it a good idea to drink buttermilk with few tablespoons of sattu in it? Thanks.
Hi Rohit ,
Bihar is my sasural, so i know well about sattu :P . yes you can have it dear ..
Hello mam, I am 23 years old and my body weight is 43 kg and i want to put on,but my problem is dat i cant eat dat much as u listed in ur diet plan.So suggest some high calorie food .Or can i use mass gainers like endura mass?
Hi Kritika ,
if you appetite is really less, you can meet a doctor and get a tonic / appetizer adviced for your self , this will increase your appetite and help you in gaining weight . endura mass does not help every one . but you can try and see if it suits you.
Hi
I m 25 slim boy weight 60 kgs want gain wait ASAP pl suggest me diet and should I join gym ?
yes , join gym for weight training exercises. you can refer the above mentioned diet plan
Hello mam …I’m 19 year old ….my height is 5’1 ….n weight is 40 …I think I m under weight which I feel ……I m preparing for mbbs…..I want to know a diet plan that will make me mentally n physically fit……
hi ,
above mentioned diet will suit your purpose.
Hello Mam,
Im 21 years old, 6feet tall but my weight is 60 kgs. i want it to b around 70 -75 in 6 months, is that possible? Please Let me know the diet plan for increasing 10 to 12 kgs in 6 months
you can try the above mentioned plan . it helps in gaining around 2-3 kgs in a month i followed with strength training exercises
Hi Mam,
I am Rakesh, 25years, 5″7 height and weight 53. I need to put on weight but I work in night shift (8:30PM to 5:30). Please suggest me good diet program. Also I m planning to start workouts at Gym, so what would be the best time for me to workout?
Thank you
you can o for work outs in the evening around 5 pm . that should suit. diet wise try to include the mentioned items. also if you smoke , quit smoking , you will immediately gain good weight.
Hi Paya,
I m 25 years old, height 5’7 and weight is 53. I m a non vegetarian and I will have at least for 4 days in a week. Many says due to heridity problem I m not putting on weight (My father was also lean in my age).
I work in night shift (8:30PM to 5:30AM). Please suggest me a best diet program to gain weight.
Thank you.
you can refer tha above mentioned chart alomng with strength training exercises. hope you do not smoke , if so , quitting smoking will further help in putting on weight .
Hi, I am based in New Zealand, I came here 6 months back from India, The food products are much more fresh and healthy here than India but still I am loosing weight, When I came here my weight was about 68 kgs which now is around 60 kgs. I need your advise how to plan my diet and what to consume and what to avoid. My days are quiet busy and I follow sort of sedentary lifestyle.
I guess the problem is, in India I was having a regular diet as I was with my family, here I am accompanied with my wife but since we both work, we don’t get much time.
I believe my ideal weight should be around 70kgs, can you help me. Also to let you know I smoke, but only 2-3 cigs a day
PS I am a vegetarian, but eat eggs.
Thanks
Abhishek
sorry we do not have any personalized diet programs for weight gain. but you can refer the diet plan mentioned above.
Hello Mam,
I m 24 years old Male, and having the weight 57 kg, just recently I have joined the Gym , please suggest me proper diet to gain the weight.
u can use the above mentioned diet plan .
Hello Mam,
I am 27 years old and weight only 58 kg. My height is 5’10. According to the Height to Weight ratio I’m seriously underweight. I have a tought time gaining weight. As I’m getting married next year I would seriously like to gain weight by that time.
I went through the diet chart given by you is that enough for me to gain weight in a year? Plus i want to ask you that I work in Merchant Navy so I dont get roti, paratha or any vegetables like we get back in india. So can you give me some alternative for that so I can continue my diet while I’m away from home. I normally get oats, eggs, pasta, noodles, chicken breast, dal and rice when I’m out of India.
replied your email.
Hello ma’am
Could you please let me know that in how much time the above veg diet plan of 3000 calories will start to show result in gaining my weight. Moreover please tell me the range of weight i should have as my age is 19 and my height is 5 feet 10 inches.
Thanking You. :)
Hi Mahesh ,
this plan helps in gaining 2-3 kgs in a month . you will know in a week if your weight increases . you can calculate your BMI here – https://www.dietburrp.com/bmi/
Hello mam,
i have been under weight since more then4 years. I have low apetite i never able to finish my meal. I am 21 unmarried female My height is 5 4′ and weight 45kg. Plz sugest something to gain weight.
Hi Bhanushree,
in your case , we need to seek a doctors help to get appetizers or tonics , that will increase your metabolism and your appetite. please see a doctor , once he / she prescribes you an appetizer , we can then try to follow the above mentioned plan to help you in gaining weight.
Hi Payal,
i want to gain muscles only without gaining a fat without any supplements, with only natural diet. so give me a proper diet chart to gain the muscle. i am 5.5 height with weight 65 and with 13 inch biceps 40 inch chest want to gain biceps muscle 2 inch’s more.
the above mentuioned weight gain diet cnsists of protein foods nd wil help in gaining muscle weight / lean body mass.
Hello Mam,
Can i take 4 parathas during lunch instead mentioned in this plan?
yes you can
hello mam, myself priya. m 22 year’s old ND my height is 5’3. my weight is only 40 kg. I want to know how can I gain my weight. plz suggest me
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 ma’am, I am a 23 year old female with the height of 157 cm & my weight is only 32 kg please suggest me a supplement which helps me out as I’m a working person so it’s unable to follow the diet chart. Please kindly help me out.
you can try ensure protein powder
Hello ma’am, myself Heena age 23 year old unmarried female with height of 5’2 & my weight is only 32 kg. Kindly please suggest some supplement to make me gain weight asap, as I’m a working person so its hard to follow the diet plan. And I’ve tried Endure mass , neutrigain but nothing works. Please suggest me something as i desperately want to gain because I’m too skinny.
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.
Dear man,
I am 30 yrs and under weight. I want to gain weight as I look pale. I am teacher and a mother of 5 yrs old. My problem is I don’t feel like eating. Can I start with hungry syrup which contains cyprohyptadine for a while untill I get used to eating this meals . Pls suggest if has any long life side effect. Like renal failure or any thing .
Hi Naseem,
are you taking the syrup on ypour own or any doctor has prescribed you ?
hello mam, myself rishu. m 22 year’s old ND my height is 5’1. my weight is only 35 kg. I want to know how can I gain my weight. plz plz suggest me
Hi Rishu,
All the neded tips along with a diet plan for weight gain is mentioned above.
Hello mam.. i belongs to a middle class family residing alone, preparing for government service. i m just fighting with career for a bright future and thatswhy my lifestyle is very rough and tough. I dont have time/money for extra arrangement for diet. i eat whatever avail on time, at reasonable cost. Generally it is just Roti-daal-chawal-sabzi. I have to expand my chest to 2-2.5 cm within 4 months to cleat physical measurement test of a government service. My age- 25, weight- 57, chest 77.7. What should i do over my daily easy food like Roti-daal-Chawal ? Is banana with milk is sufficient, if yes then what amount? else any Diet plan for me?
Hi Ravi , yes you can eat the regular food , if possible buy some almonds and eat them daily with milk and banana . also try tp workout .
I m 24 yrs , weight is 60Kg , Height is 6ft I would like to increase my weight.Please provide me the suitable diet chart for one week.
diet chart is mentioned above for your reference
Hi Payal, this is Shuaib ,
My problem is that I am 26 year old and my hight is approximately 6 ft but my weight is only 52 kg. I checked your completely diet chart but due to office and study I can’t take all of things of diet and on time so can you please also suggest any better supplementsso that I can get enough calories.
Thanks
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hi,
my name is sahil …..my age is 14 …my weight is 50…i want to gain my weight and muscles…what can i do..
thanx…
follow above mentioned plamn and tips .
Hi
I am 33 years old and height is 6′ and my weight is hardly 60-64 KGS.
I eat only 2 times and I don’t feel hungry after that or sotime take morning breakfast or evening.
I take some yoga in the morning
but I want to increase my weight.
I am a vegetarian.
Please advise.
Thanks.
hi , please see a doctor and get a tonic / appetizer prescribed , this will increase your metabolism and hunger . and wil help in gaining weight
Hi, i jyoti prakash 21 yr. Old nd my height is 5’2 nd weight iz 44kg. As i m a ncc cadet also so,i have to do wrk hard nd wanna to gain weight. Please suggest me d right diet plan.
u can refer the above mentioned diet plan
Hi
I’m 19 years old and my height is almost 6feet and weight is 55kg so I want to gain weight approx 8-10 kg so can you plz tell me what should I do
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
i m 22years old my height is 5’2 and weight is 39kg . i want to gain my weight plz sugest me
Hi Siddhi,
you can follow the plan mentioned above . if quantity seems more to you , use the mentioned items in whatever amount you can consume comfortably. also find the tips here – https://www.dietburrp.com/how-to-gain-weight/