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
I snotted hajinomotto almost 2 months not regular and now i m very slim and digestion is not proper what should i do? To gain wiegth and become a good look person?
” I snotted hajinomotto almost 2 months ” meaning ?
Hello doctor, I’m Vedika and I’m 18 years old. My height is 5.1″ and my weight is only 35.5. I’ve been majorly skinny since childhood and it seems my weight has remained the same ever since I hit puberty. I have a normal diet like everybody else in the family. I’ve even tried protein powder for a month but no use. I read your diet plan but it would be quite difficult for me to follow it because I live in a hostel in a different state away from home. Could you suggest me some foods that I can manage to make in less amount of time without gas or at least some available in the market?
i have just the thing for you dear – https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/ check this
hi mam my hight is 5.8 and my waight 58 kg give me same dight chart for waight again
you can refer the above mtnioned diet plan
Hi madam my name is Kumari and I am 24years old ,My weight is 39 kgs and I have pcod problem.I tried lot to increase my weight but no use.So please give a suggestions how to increase 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 im gopi …im doing my 2nd year college and im 18 with 5″6 height with an weight of 46…will this plan help me to gain weight for my body…
yes it will help . but it will work better if you try it with a 45 mins strength training session
hy mam …i am varun from tamilnadu …is it neccesary to go to gym while maintaning this diet
no dear , you can do strength training exercise at home as well /
hello mam i am 20 year old and my height and weights are 165 cm and 51 respectively i go to the gym 5 days in a week and doing 1 hr intense workout.now i want to gain weight around 65 kg and also i want to gain muscles so can youplease tell me what should be the calories intake and veg diet plan for that?
you can follow the above mentioned diet for the stated health goal .
You suggest to eat 8 times per day. An average person is awake for 16 hours. That makes eating something or other every 2 hours. How reasonable is this plan for a young urban professional ?
Hi ,
if you have read the article , it is clearly mentioned that this is a reference plan and it is not customized to suit a particular lifestyle. in case someone or you need a proper diet plan to suit their timings and lifestyle they can get a personalized diet plan from a dietician.
Hello,
I am 39years with 5 feet 5 inch tall with 60 kegs weight. I need to put on some weight…will this plan suit my needs looking at my age.
yes it will suit . dont worry . ust try to couple it up with strength training exercises
Thanx very much much mam for this chart. M parj here n m 18 old weighing only 40 kg. U can imagine how thin n slim m i? I wnt to gain weight atleast to luk handsome n gud n smart i hve joined gym can u plz suggest me something.. how to gain weight i hve searced for protein n gainer can we hve small quantity of packet instead of big packet tht they r providing in gujarat? Thanx mam n i know u will reply soon
Hi ,
you can refer the above mentioned diet plan . yes you can have the small packets too.
Yeah mam ok..but what about the milk products alternative…i avoid having milk and its products because i guess thats y i get pimples..does that really happen ..or is it wrong to blame milk for acne…and hows banana shake for weight gain twice a day ?
yes you can have banana shake and milk does not cause pimples.
Hi mam …….
Am subrat my age is 22 but mai weight is 51 i want to gain weight plz help
you can use the above mentioned diet
Thanks mam, for your great suggestion. Could you please suggest Best Protein Supplements ?
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi Ma’am,
My name is Lokesh. I am 28 years old. My weight is 45 kgs. I want to gain weight. I work for Google. Hence, enough food is available all the time but I am not aware that what to eat and when to eat. I want to increase my weight. Can you please help me on this. I would be very thankful to you.
Hi Lokesh ,
you can refer the above mentioned chart . also if you let me know of available options , ill let you know what food will help you in gaining weight.
Hi mam …my name is milli..and i am 16 years old .i want myself to weigh atleast 55 to 57 kgs ..i weigh 49 kg right now..i do not like to eat dairy products and bananas..so what is the other alternative so as to gain weight..i really want myself to look chubby and cute that too in 20 days..how is it possible..reply soon thanks
Hi Mili , 20 days is not enough for the health goa you have set . you can follow the above mentioned plan to gain 2-3 kgs weight in a month .
Hey,.. Mam mera chehra sukhte jaa raha hai .. Pats no kyo mujhe samajh no aa raha hai.. Mene apna jagah change kiya me na ab Patna me rahta hu.. Me pahle muzaffarpur me rahta that.. 3din huaa hai.. .. Me kya karu me apne aap kamjor hpte jaa raha hu
eat well and stress less ..
Hi Mam,
This side Ankit Bhatnagar, I`m living in Gurgaon and working in Accenture. My reporting time is 9 am and log off 6 pm. I reached my PG most often around 8 pm, after that from 8.30 pm to 10.pm I am doing gyming.
Next month 24 July, I have my engagement and my present weight is 64 kg and age 26years.
I want to gain weight around 4-5 Kg, is this possible? Secondly as now you know my schedule is too hectic, which diet plan suites me both economically and feasible for me.
Thanks.
you can use the food items mentioned above as per your timings and as your pockets allow . taking proetein powder will ensure weight gain . and looking at your routine ,, you really need to add protein supplement .
Hey,
Mam. . I am rohan. me pahle martial art me that so mera 6abbs automatically ban gaya that us waqt me na one day me lagbhag 4-5 bar khana khata that.. Uske bad mene martial chhora to mera khane ka dozze kam gaya … Phir mera 48 se 50 k bich me hi rah jata hai…me jb gym join krta hu to mera weight badg jata hai aur mera khane ka dozze vi.., an me gym v no jata hu.. Me na soyabin Dana khata hu per but job ek bar kiwi he bola ki bahoot garm hora hai mene khana chhor diyaa.. Me bahoot trusted hu mere pure body me cut a is a hai jaisa TIGER SHROOF ka .. Mera age 21yr hone wala hai chera aur garden itna patla ho gaya hai ki me bachcha dikhta hu.. Plzzz suggest me warna me mar jaunga. .. Bahoot trusted hu.. A is a diet bataiye Jo ki me bins jyada kharch k le saku .. Me aapkan Sara abhari rahunga
Hi Rohan ,
please let me know which itesm in the above mentioned diet pln aere not suitable to you ,ill let you know of a budget option / substiture for them ..
Hello mam my name is sandeep and i am 36 year old and my height is 5’5 weight 47 kg. I want to increase my weight upto60kg ANYHOW. Please suggest me list of food item for weight gain other than thus diet chart. Can i eat chips or other things like that.
THanks
no chips .. they are not healthy an will make you gain fat weight . you should eat more protein foods to be able to gain lean body mass/
Thank you mdm BT can I refer to whay Protin weight gainer. If yes,please suggest which is the best and safe n fast growth weight gainer
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hii mdm I am pranit I am 24 yr old n my hight 5’8 BT my weight is very low is 50 kg so please give me the tips increase my weight atlest 15 kg in 1 month in normal diet.
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.
เคงเคจเฅเคฏเคตเคพเคฆ เคฎเฅเคฎ!
เคฎเฅเคเฅ เคฌเฅเคนเคคเคฐ เคกเคพเคเค เคชเฅเคฒเคพเคจ เคเฅ เคคเคฒเคพเคถ เคฅเฅ เคเฅ เคฎเฅเคเฅ เค เคฌ เคฎเคฟเคฒ เคเคฏเคพเฅค เคฎเฅเค เคเคธเคเคพ เค เคจเฅเคธเคฐเคฃ เคเคฐเฅเคเคเคพเฅค เคเคฌ เคฎเฅเค เคซเคฟเค เคนเฅ เคเคพเคเคเคเคพ เคคเฅ เคซเคฟเคฐ เคธเฅ เคเคชเคเคพ เคถเฅเคเฅเคฐเคเฅเคเคพเคฐ เคนเฅเคเคเคเคพเฅค
sure . all the best :)
Hello ma’am myself Swapnil. I am 15 years old… my height is around 5.6ft… and my weight is about 48 kg.. actually i am worried of myself as I seem to be to thin.. please suggest me a proper die. Also please consider tht I cannot eat non- veg on Tuesday and Thursday’s..
Hi Swapnil , we do not have personalized diet package for weight gain . please refer the above mentioned chart
Hi mam,
I am 25years old and my weight is 40.i need to Increase my weight
Please help
refer the above mentioned diet plan
hi my weight is 34 kg and height is 5.4 my age is 14 yrs i look thin the persons who ever sees me ask to me that you dont eat well ah i eat well but it doesnt reflecting in my body plls help 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.
Hi Mam,
I m a 30 yrs old Guy, I m 65 kg with 5.9 height, my looks are kind of underweight, I want to gain weight and at the same time gain a well toned body. Kindly suggest
you can follow the above mentioned diet plan
I am 26 years old lady with a weight of 40 kg and a height of 154 cm. Please guide me abt the nutritional requirement.
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.
Hi maam… I am 22… My weight is 36 and height 5.4. I am a girl… Need to put on weight… Help me… I need a diet chart as well as a workout routine… My wrists r very small… It looks like a kids hand… Even my whole body..
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hi Mam
My height is 5.5 and weight is 53.
My friend’s height is 5.5 and weight is 49
Can we both follow this diet plan?
Plz reply as soon as possible.
Thanks
Hi Sai ,
yes you cab both follow the diet plan . but you dont need to gain more weight . 2-3 kgs will help you . where in your friend requires to gain 5-6 kgs
Hlo mam i m 17 yrs old and i am too slim even my arms and legs a to thin. My weight is 40. I want to gain weight and mass too plz suggest me gud way to do so. I also want to join gym should i need gym ? Waiting for your reply
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.
Mam i am 19year old weight 47kg height 5.6… .mam i want to increase my weight plzz suggest me diet pln but i am vegetarian… my plz also suggest me which exercise are good for gaining weight…
you can refer the above mentioned diet plan . exercises have to me a mix of aerobics and strength training exercises.
Hello i need to increase my breast size..my weight is 42 and age is 21.Please suggest some good meal.
you can look out for videos on you tube to help you. i do not have any article to match ypur requirement at the moment.
Hi Mam I am 24years old and weight is 54kgs, Height 5.9 plz sugget effective plan.
above mentioned plan will help
Mam,i was 74 kgs before having a tremendous diarrhoea now i am 65 kgs,my height is 6 feet approx,how can i gain back my lost weight???i cannot consume milk so is there any alternative???
use above mentioned diet plan . skip milk.
Hi Mam,my age is 23 years and i had liver problem before. So doctor has suggested me to eat low fat food. My weight is just 43 kg. And i want to increase my weight atleast upto 55 kg. So kindly provide me a plan with low fat and high calories food.
Please i need help.
You can use the above mentioned chart , skip the fried items . the mentioned fruits are healthy and not fatty . they help you gain weight because they are good sources of protein .
hi ,mam I am deep I am 5.4 foot and my weight is 38 kg and I want to gain it
Above mentioned diet plan will help you dear . try to follow it . in case of doubts we are here to help you .
Can I have to avoid yolk ??? But its contains most of the calories of the egg only egg white is necessary ???? Or wht can I eat instead of bread ??
Hi , egg white is all protein . and egg yolk is a nutrient mix . so you can have both . but if you are aiming at supplementation of proteins only , then use egg whites only. you can replace breads with chapati .
Hi mam Its Rv age 20 weight 56.2 height 5.10 , by the above diet plan in how many days I’ll start gaining weight ??? I’ll start gym from last two days so I want to follow u r diet plan . please tell me that in how. Much tym I’ll start gaining weight ??
Hi Rv , you can start seeing difference in your weight after 1 week itself .
Hii mam m not on insulin .if I follow ur 3000 diet plan in how many moths I can gain how much of weigth …..m on medication only not on insulin …and in ur diet chart there are some things which diabetic can’t eat like chiiki and many more so is there any substitute …or is there any supplement u recommend to me for diabetic .I only want to increase 5 kg only as my heigth is 5.5 weigth 56 age is 26
Hi Shiva m ,
i am afraid , this diet plan will NOT suit you. it will increase your blood sugars . please do not follow this . get a personalized diet plan made for you from a dietician .
Hello,my sons are 13 & 8 ,both under weight and under height..can u pls recommend diet plan for them to gain both..
Regards
Hi minesh ,
the y are bith in growing age , get them involved i various physical activities like basket ball, swimming , badminton , let them do skipping and jumping ,even skating helps in increasing height . for weight you can use the above given menu in the quantity they are comfortable with.
hello mam
i am 6ft 2inch and my weight is 56 kg. I want weight to be around 70-75. What diet plan should i follow.
above mentioned diet plan can be followed
Hello mam, i am 19 need to gain weight in a month… is it possible or not?
you can gain 2 kgs in a month with above diet
Hello Mam
I am Nilesh weight 49 age 17 I would follow your plan but I want to know that some of my friend suggested me to go a gym so I want to know that I shall go or not.
Hi Nilesh ,
yes joining gym and doing strength training exercises will give you better results .
Hii my age is 26 heigth 5.5 weigth is 56 kg I want to increase my weigth around 5 kg ….taking into consideration m diabetic ..but it’s normal now .pls suggest me the diet chart .I normally do yoga for half and hrs and half and hr running ..
Hi Shivam . you can folow the above mentioned diet plan . are yoyu on insulin ? you need to check your blood sugar for 3-4 consecutive days and check if normal , continue, if sugar increases , your insulin dosages will be adjusted accordingly.
Hi Dr,Thanks… I’m Sara 21 year old and my height is 5’5 and weight is 47 I want to increase my weight soon and look perfect . Im going to try follow ur diet chart now.and what kind of exercise I can do in my home and what a good time to do exercise? to gain weight naturally and look perfect with this diet chart ??
you can exercise at any time. morning times are best . you need 20 mins aerobics and 15 mins strength training sessions.
Hello man… my name is safa.. am 23 years old. My height is 5.6..but weight is 47 kgs. My body structure is very skinny.I need to put some weight.
please suggest me some deit plan to gain more weight…
diet plan is mentioned above . you can try this one
Mam i am 24 year old and my height is 5.7″ and my weight is 51kg.. I am feeling weakness in body even i m not doing any hard work in office…
Please suggest me diet plan..
you can use the above mentioned plan
HELLO Mam,
My name is sudarshna and my age is 50.My Weight is 92 kg.I have Problem of thyroid 5.7.My heart size is also increased and i take medicines for all these and also take a medicine for high blood pressure.Please Suggest me diet plan for loosing weight.
you can follow this diet plan – https://www.dietburrp.com/?s=1200
Hi mam
I am Nikita
My height 5 and weight 38
I want to gain weight…
How??
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 Sonam.My age is 35.My height is 5 1/2″.My hip size is 38″.My weight is 52 kg.
Please suggest some diet plan for loose my body fat.
Hi Sonam ,
you ned to workout more than you need to go on a diet . workou will help you tone your hips . diet will not have much effect on your body