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/sir im 21 year old boy,i weigh 60 kg now and my goal is 80 kg i go to gym do i follow this diet plan? and how much time it’ll take me to gain 20 kg more?
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
My name is shikha.My age is 27 and my weight is 46 and it is not gaining
from some years.please suggest diet plan.
you can use he above mentioned diet plan
Hello mam
My name is shikha.My age is 27 and my weight is not gaining is not gaining from some years.please suggest diet plan.
You can refer the qabove mentioned diet plan
Respected mam
Sach bolu to itna sara khana to mere liye namumkin h…
Koi or chart ho to batye plz…
Age_ 27 (male)
Hight- 5 feet 10”
Weight- 55kg
Hi,
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 am kamal my weight 55 kg and 24 year old plz sugged weight gain
you can refer the diet plan mentioned above .
Hello….
Am 24 and 5.9… My weight is stable for past few years and it’s 50ish…. My eating habits are decent and heavy at dinner. Am smoker and roam around alot but nothing physical. I want to gain weight, my goal is to reach 65 to 70. Please help
Hi Bharani ,
you can try following the diet plan mentrioned above , this will help . if you quit smoking , weight will automatically increase. nicotin may be a culprit for your lower than ideal weight
im 21yrs old my weight is 39kgs my height is 5.1 inches
suggest me what diet should i take to put on weight and what workouts must be done
Hi ,
Above mentioned diet plan along with 40 mins strength training exercises.
Hi Mam!
This is Dinesh! I hope your well.
I am 24 yrs old but my weight is 54 KG for 5.6’’ Height. I have read your article in the web. I hope it will be help to increase my weight as soon. I have followed your tips at this moment. I will see you with my best weight.
Thank you .
hi Dinesh ..
sure . al the best !
I am shivam and my height is 5 ft. 3inches. and my weight is 47kgs. and I have my height little low. Can you suggest me some ways from which i could increase my height and weight too.
Hi Shivam , what is your age ?
Hello Doctor,
I am 18 years old. My height is 6.1 and weight is 49 kgs. My body structure is very skinny. I want to gain weight. My diet is quite good but I need to run to the washroom after my meals.
So please suggest me something to gain weight.
this is a digestion issue . please see a doctor first
Hello doctor….my name is saumitra and my weight is 43 kgs..and I m 18 yrs old…and my height is 5″5′.My gym trainer says that my fat percent is only 5 percent so natural eating would not help gain weight,I would have to take artifical proteins. Is it true or will your mentioned diet help me?
Hi Saumitra ,
There is nothing wrong in supplementing your diet with protein powders. you can try ollowing the above mentioned diet for 15 days , you would see if there is any positive change in your weight and then decide accordingly .
Hello Dr.my height is 5’1 and weight is 55 .but problem is lack of muscle.suggest me plz…
Hi Anu ,
To gain muscles , you need to add protein in your diet . you can use the food items with high protein values (details of protein content of each food item is mentioned in the chart)
Hello doctor, i am Pratik.I am 17 years old and my height is 5.1foot.
my weight is 43 kg.i am very skinny.Please suggest me a proper diet to become healthy.
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, i’m jojo, 19/f i weight hardly 40kg and i’m 5ft 3inches tall.. I’m very thin ever since i was a child, please suggest me some good weight gainers and supplements.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hello mem,
may name is hindu singh sodha. meri hight 5.9 fit hain. weight 47 kg hain or main weight badhaana chahata hu . plz aap meri help kare
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.
Thanx a lot for your suggestions… My biggest problem is when I start doing any work I get tired very easily and don’t feed hungry to that extent…. Compared to when I sit and relax at home…can u plz help me wid this ….
you need more of protein to gain stamina and strength and endurance . exercises really help in increasing stamina and endurance. if you dont feel hungry , you can check with your family doc and get a tonic / appetizer prescribed.
Hello mam this is meghana 56 kgs is gud weight but I want 60 kgs y becoz my bone weight is heavy but I’m looking slim only please suggest me diet chart to gain 4 kgs
what is your height ? and age ?
Hello doctor this is meghana I want to gain weight my age is 27 height 5’1 weight 56. Please suggest me I want to gain more weight my target weight is 60kgs suggest a healthy weight and perfect diet plan to me
Hi Meghana , please check you BMI .. 56 kgs is good for your mentioned height .
Eating is good …. I take 3 eggs 2 glasses of milk lunch dinner everything is fine …. I don’t skip meals sleep for 8 hours ….
try following the kind of diet mentioned above this will really help in your case
Hello mam I am Aayan weight 58 height 5.7 ….my problem is whenever I sit back and relax at home I gain weight very easily like during a 1 month holiday but when I start going out and doing even a 4 hour work I loose my health very rapidly … Can u plz suggest me something
how is your eating habit current ?
Hey. Its Saranya again.
I’m 37 kgs, 5’2″ and 20 years old.
Thanks for replying to my comment and giving me the solution to put on weight. Could you also please tell how to solve this Fast Metabolism problem? Like I have to go to the loo for about 3-4 times in a day. I believe even that is stopping me from gaining weight because I eat well and I still am not able to put on. And my size has remain unchanged since 9 years almost. Same weight and Same height. I really want to gain weight and muscle.
Hi Saranya ,
being uderweight can be hereditary too. Any 1 of you parent is underweight ? 2-3 times in a loo is not healthy. have you seen a doctor ?
Hey Payal Dis Is Krishna I just started working out im sooo skinny so i need your help to build my body and musceles.. Can you please email me the best diet plan so that i can go with that.
Thank You
try this – https://www.dietburrp.com/diet-services/
How much 1 cup measures in the given diet chart??????
1 cup is 100 gms
I am bunty 25 year old boy and wait is 69 kg and my hight is 5.11 I do gyming and do hard exercise but my diet is too much low as accord to my workout I have take 3 eggs and 4 bread in break fast in luch i have take 500ml milk 4 bananas in same but frequently in week days i eat chicken but I feel its not good dight for because i feel week as well my waight is not going to gain please guide me i need you help i no more options because i living here alone in at delhi
check this – https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/
hai ma’m .. i’m female of 18 yr old,can i use protein powders to increase my weight… ?is there any side effects ?
yes you can . dont worry , when taken in right quantity , protein powders do not have any side effects
can i start above diet plan
without any exercise. ?
i know exercise is suitable but tell me would above diet plan be helpful without exercise?
yes you can try . you will see results , but not sure of how effecctive this diet will be to gain muscle and not fat weight.
Hi mam,
I am 32 years old man & hight is 5 foot 8 inch, weight 57 kg. Please provide me muscle gainer.
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello Maam.
I am 20 years old and my weight is 37 Kgs and height is 5’2″.
Please tell me how to gain weight? Also my metabolism rate is very fast.
I really want to overcome my underweight condition and look healthy.
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 am 73 year age doing cycling for 45kms/day and walking 8km/day. my weight is 63kgs. good in health. can you suggest jain vegetarian dietary plan.
Thanks
really ? 45 km every day cycling and 8 kms walk every day at the age of 73 ? can you please confirm ifthe above given information is really correct and not a typo .
Hello mam my age 20 year and wight 54 kg hight 5 ‘9 inch
M wight again fast plz 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.
s
Hi mam,
Inspite of eating a lot I haven’t been able to gain much weight…with height of 5’7 I have only weight of 62 KGS…what diet I should follow.I m vegetarian.
if eating a lot is not helping you should club eating a lot with strength training this will give you positive outcome.
Ma’am I am 22 yrs old. 6 feet n only 55 kg. Please guide me how can I put upto 70 kgs atleast.
following above mentioned diet plan will help
Hii mam
I am 24 year old i am 6″1 tall and my weight is 80 kg i want gain my weight near to 105 kg please give me a batter advice
if you are looking for body building , try this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Mam, please advise me, if i use protien powder is any side effect in that?
check this – https://www.dietburrp.com/your-protein-supplements-guide/
i am nimesh height 6.00 weight 80 kgs but i want bulk body
please suggest
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
im khushbu my waight only 39. my age 22 years old bt mai small girl ki tarah dikhti hu or kuchh din mai meri shadi ki baat chl rhi hai maim plzzzzzzz Help me. my hight 158.
Hi Khushbu ,
you can follow the above mentioned diet with exercises.
hi maim im khushbu. im 22 years old. waight 39. hight 158. bt maim mai bahut sham feel krti hu. itni age m mai chooti girl dikhti hu. or mai job bhi krti hu. aisa kya kon sa diet plane kru ki kuchh din mai fatty ho jau. or kuchh dino mai meri shadi ki baat bhi chal rhi hai. plz maim Help me.
Hello mam,
I am barkha. I am 20 years old, height is 5’2″ and my weight is only 37kgs. How can I increase my weight?
above mentioned diet will help .
hi mam,
i m 23 years old girl . height 5’7’9 and weight only 47 kg.
please provide me a vegetarian weight gain plan.
Hi Kajal ,
the above mentioned diet plan has both vegetarian and non – vegetarian options . you can use the vegetarian ones and follow it . this diet has really helped a lot of gals and im sure you will benefit too.
Hi ma’am..
Can I drink plain milk? Or it’s necessary to add some kind of weight gaining powder ? If it is then please suggest me one!
Hi Swati ,
you can simply add skim milk powder / milk powder .
hello mam,
i’m aavi and i’m currently 23 and my weight is 57 and hight is 5’11” and i want to increase my weight rapidly plz give me advice…………
Hi AAvi,
ypou can follow the above mentioned diet plan along with some strength training workouts . this will help you in gaining muscle weight.
Hello Mam,
I am Dipak,41years old having 5.11’ height and 64 kgs weight . My present day eating and working schedule is, wake up at 4:45 am, going for workout at GYM from 5:30am to 7:00 am doing body building workout, I m not taking any protein powder. During office hours I use to take ( at 10-11am ) Milk shake made using coconut milk with all soaked dry fruits + 8-10dats + banana and then in lunch I use to take Green salad + Fruits + Sprout , and at 5pm 2 banana. And in dinner regular food like 5 roti, sabji, dal, chaval and salad. Please advice for more weight gaining food.
I joined gym from last 5 month ( weight gain from 60kg to 64 kgs)
Please advise………………
Hi Dipak ,
you can refer this plan – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hello,
Very useful article and information you have posted. I am 28 years old and weighing 46kgs with 5’6 height. I am still single and being manager for an IT company my timings would be irregular all the time to take food and go to gym. till date I have not joined any gym. when I calculated my BMI it was 15.6 can you please suggest me how to gain my weight in 2 to 3 months or what diet should i follow to get a healthy body and stay fit all the time.
Can you please also let me know what ideal weight do i need to have according to my height and age.
Regards
Krishna
Hi ,
your weight should be around 60. you can refer the diet plan mentioned above
Hello Payal,
Very useful article and information you have posted. I am 28 years old and weighing 46kgs with 5’6 height. I am still single and being manager for an IT company my timings would be irregular all the time to take food and go to gym. till date I have not joined any gym. when I calculated my BMI it was 15.6 can you please suggest me how to gain my weight in 2 to 3 months or what diet should i follow to get a healthy body and stay fit all the time.
Can you please also let me know what ideal weight do i need to have according to my height and age.
Regards
Krishna
Hi Mam, iam 30years 172cm hight and 50kg weight only. Sorry to say that am really shem to go like gyms beacuse am too slim so i want to know if i join yoga class is it effective?
hi rajesh , strength training will help you better in gaining weight. you can do strength training exercises at home also . check youtube for the exercises.
Mam i have ask few questions one day ago. it was here on waiting later i did not get any response and question has been deleted. Did you receive it or not.
Hello ma’am
How many glasses of water we should have in a day and also what is beneficial having water before or after the meal?
hi sheetu ,
there is no rule when it comes to drinking water . you need to drink it when you feel thirsty , whether with the meal , before the meal or after the meal does not matter. i know my answer will surprise you ,, but th is is scintifically correct.
Hi ma’am! My name is SWATI, I’m 18 yrs old, my hieght is 5’4 and weight 39kg..please suggest me diet plan for gaining weight and also please tell me that how much time or days it would take to gain weight..
you can refer the above mentioned plan . it will help you gain around 2 kgs or more in a month
Hi Payal,
Here is my success story. 5’11”, skinny, 67 KGs to an 81 KG muscular form!
Firstly, your diet plan has changed my life in a big way and I can not thank you enough for that. I’m 5′ 11″ and was always stuck at 67 KGs. November 30th, 2014, I picked up a good workout routine and stumbled upon your diet plan.
My goal was to gain 5 kilos at least and imagine my happiness when I checked my weight in Mar’ 2015 and realized that I’d gained 12 kilos!! Four months of disciplined workout combined with your diet plan, I was healthier, muscular, better looking and weighed 79 kilos.
Of course, I’d to donate a lot of clothes coz’ I wouldn’t fit into them anymore :D. Shirts and trousers alike. I later worked on toning my body better by varying the exercise routine. Currently, more than a year later, I am 81 KGs and in the best shape of my life.
Nothing ever worked for me so well as your diet plan. Being an non-vegetarian, I added meat also to the plan.
I am planning to start a blog on working out for weight gain at home (I NEVER stepped into a gym in more than a year since I started my journey on 30th Nov 2014). I wanted to ask you if it would be ok to share this diet plan on the blog and if yes, are there any conditions from your end. I would love to give your credit.
Can’t thank you enough,
Vikram.
oh wow ,
congratulations to you . we are glad that our plans have helped you achieve your health goal. you can definitely share the plan by sharing our url. and when you actually write the blog let us know , we would love to visit . :) all the best
Hi mam
M 28 year old female
My height is 5 2″and weight is 43
Can u suggest me how can I gain weight fast
I m taken endura mass bt it is not helping me
Should I change supplement and continue wid it!! Plz help!!
Hi Naina ,
you can try other protein supplements like ensure . those should work fine if followed along with my diet plan .