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
Hi payal i am 29 height 5’4″weight 47 mother of one want to gain weight n trim tummy a little as i have some pregnancy fat not much a little n all rest of my body is under weight what can i do pls help
Hi Anjali,
are you exercising ? you need to work out to tone your bulge . and follow the above mentioned diet plan
Hi Mam,
My daughter is 11 years old and her weight is 25 kg. So pl. guide me to increase her weight.
Hi Hitesh ,
does she eat well ? does she have worms , or any other ailments ?
hai iam gayathri, my height 5.5, my weight 44 kgs, my age 28 years, i am facing low weight problem please give me tips
you can refer the above mentioned diet plan .
i am 28 yrs. my weight 44 kgs , hight 5.4 . i have to gain weight. i am very skinny.
how to gain weight by simple recipes. i cant do heavy work. am suffering from this. i cant spend more time to eat very large food. is there any tips ? i want effective small tip. please help me.
Hi Swathi ,
check this – https://www.dietburrp.com/how-to-gain-weight/
Hello Mam, I want to know that is it necessary to do some exercises or workout while following the diet chart?
yes , if you do strength training , you can ensure lean body weight gain . if you follow the chart without any form of exercise , you may gain fat weight
hey miss payal!
trust you are doing well
i want to gain my weight as with in 20 days atlest 5 kg i am 25 year old and my weight is 42kg as i have cyst in overy and also stones in both kidny so can you please give me perfect diet !
thanks
Hi ,
5 kgs in 20 days ? if losing or gaining weight was so easy , the entire word would be in correct weight. so please put a realistic goal in front of you , which is practicle enough to achieve. You can follow the above mentioned plan with increased intake of water. and other fluids . but i should warn you , a personalized diet plan will be better for your condition .
My name is oj .I am a 15 year old boy I have started working out daily but I feel very tired after my workout and my weight is 54kg but my wrists are quite small . Should I eat more protein rich food or fat rich food ? To build my arms and would recommend me a diet . My current diet is 2400 calories per day
Hi Oj ,
you can follow the above mentioned diet and have a proper pre and post workout meal. this will help you increase stamina without feeling much tired.
Hai Dr.payal,
Iam female ,19 years old ,weight 38kgs and height 5.2(160 cm) .. Can you please provide a strict diet to gain weight within months ..
Waiting for your reply mam
Hi ,
you can use the above mentioned diet plan for weight gain .
M 26 years ka hun mera weight 50 kg h. Jo kafi sal se yahi h ar badh nhi rha h plz kuch btaen ke m kya kru jisse mera weight badh sake.
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.
hy payal jd this side first off all i would lyk to thank u for the diet chart i wanna know some food item name they have lots off calories and protein plz revert me as soon as possible do me a fever send me the detail on ma mail singh.ronit799@gmail.com
Hi Jd ,
the food items mentioned in the diet plan above are all high in cals and protein .
Hi Dr.Payal thank you so much for your diet plan. I have two daughters one is 2 yrs and other one is 6 yrs, my two yrs old keeps getting sick every other month and she is underweight as well can you pls guide me with proper vegetarian diet which I can refer for both girls will be much appreciated.
Many thanks
Vidhi
check this for your 2 year old – https://www.dietburrp.com/indian-diet-plan-for-toddlers/
and you can use the food items mentioned in the above article for ypour 6 year old .
Dear Dr. Payal,
Thank You for diet chart. It is very informative.
I need you to tell me better diet plan for me. I am 23 year old male.. I am too skinny.. my weight is only 53 kg and height 173 cm.. I want to gain weight.
I eat a lot also. My diet is almost similar to your chart still unable to gain weight.
Please tell me how to gain weight?
Regards,
Avinash
are you doing strength training? are you using any protein supplement , if nit you shold try these along with your current diet , this will help a lot .
My age is 42, female suffering from diabetise, My weight level drops down to 10Kg, Kindly suggest me diet chart so as to increase my weight.
hi asha ,
what are your current body stats , sugar levels and medicines ? need details to help you out.
Hello Mam
I am 22 and am underweight the problem with me is that I don’t feel hungry at all , I try following a strict diet but it doesn’t workout..it would be helpful if you could suggest me ways to increase my appetite and thanks for listing out a diet plan it’s very informative .
Thank you
Hi Sushma ,
you need to see a doctor and get some appetizers and tonics prescribed for you .
I am extremely sorry the spelling mistake in the name, Dr. Payal
Dear Dr. Pyal,
First of all, thank you very much for you diet chart which you have described very nicely. I am a post-doctoral researcher in South Korea and therefore I am not able to have most of the Indian foods added in this chart, however, I have added brown rice sprouted beans and soaked almonds along with banana shake and honey. I feel gaseous from the day I have included the extra calories and/or proteins in my diet, due to which I am not able to have them properly on the regular basis. I would highly appreciate if you provide some solution to this problem. Moreover, If you have some diet plan (I mean list of some foods ) to improve the digestion it would be great to me.
Thank you very much and greetings for you efforts.
stop sprouted beans. they cause gas . check this – https://www.dietburrp.com/how-to-get-instant-relief-from-gas-and-indigestion/
i am 26 yrs. my weight 50 kgs , hight 5.5 . i have to gain weight. i am very skinny.
how to gain weight by simple recipes. i cant do havy work. am suffering from this. i cant spend more time to eat very large food. is there any yoga tips ? i want effective small tip. please help me.
see this – https://www.dietburrp.com/how-to-gain-weight/
Hlo Mam…Manishh my weight 49 height 5.2
Doing cardio and lake of nutrition my weigh continue down…last 6 month ago my weight 62..mera body mass nhi h ab and muscles b weak h..
Mughe weight gain krna h m vegetarian..
Kya ye diet help krega or weight gain krna h with low fat and muscular
Without protein supplements
Give me suggestion and protein me kya lu Jo jaldi recovery la sake…
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 I am Sakshi, i am 20 years old and my height is 5-4(5ft4inches) and my weight is 40kgs.I am underweight and i want to gain weight . Plz suggest me a deit and workout plan to do so. I am an student and have long working hours so according to that.
you can refer the iet plan mentioned above
WHY ARE YOU CONSIDERING EGGS ARE VEG?
Hi Vedant ,
I will aprreciate if you read the plan with more attention. every place i have mentioned eggs , you will see i have provided a vegetarian option as well. if you dont eat eggs , instead of getting annoyed , you can simply choose the option mentioned against eggs.
hello I’m 20 Years old and my height 6ft4inch and i weigh around 66kgs. please recommend me a vegetarian diet so that i can increase my weight to around 75-80 kgs.
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 am vedant s gaikwad & my height is 5.7 feet. mam i want to buildup my body & gain weight.can u give me some advice for that???
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
I’m rupali of 22 years old and i’m underweight with only 37 kg since 4-5 years i’m with this weight only plzz help me to gain weight becoz i feel embarasment with my weight
follow the above mentioned diet plan , it will help you gain weight
Hello mam,
I am saju sadasivan,now living in gujarat. My body has 6 feet height with 60 kg weight.I want to gain my body,can you give any suggestions ?? I will waiting for a better solution in your reply…
Thank you…
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 name is Ankit and I’m 19 years old. mlMy weight is 40 kg and i want 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.
Hi. Im 16 years old my weight is 28kgs only.. im very slim and i want to gain weight soon within 1 or 2 months. And i dont work out because of my college schedule. Will only diet n mass gainer help me to gain weight? Plz suggest some good mass gainer.
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. try ensure protein powder
Hi Payal,
How are you?
I have gone through the diet plan mentioned above and sounds interesting.
My height is 6’4″ and weight is 68 Kg which is underweight compared to height. My age is 32. I shifted to Canada 6 months back.
I want to increase weight up to 90 Kg so effectively 22Kg. My target is to increase it in 6 months.
Can you tell me the diet plan in detail which I can follow to increase the weight (fat+muscle).
Thank you very much in advance.
Hi Paddy ,
check this out – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hello mam am 19,year old,nd my height is 5:7,nd my weight is 48kg,plzz tell me how I gain my body 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.
Hi,
shripad from Mumbai. i need diet plan to gain muscle. am doing calisthenics workout.
5 ft 3 inch weight 60kgs. male
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ check this out
I didn’t get the diet
Please help me
??? what ?
Hey I’m 20 years old and my height is 6’1
My weight is 60kg and I’m taking ON serious mass what should my diet be cause my goal is to become a model . I’m a veggie
I need your help
ypiu can follow this diet plan – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi
I am following your diet plan for weight gain. Can you please tell me the exercises to maintain and building muscles.
Hi Gurcharan ,
you can do any strength training exercise . at home or at gym . if you ant to workout at home , you will find a lot of home workout videos for weight gain on youtube.
I’m 16 years old and height is 5.5 foot and my weight is 38 kg i want to gain muscle what to do
follow the above mentioned diet
Sorry as i forget to mention you that i am a diabetic too.
oops .. now you are telling me :P .. please take diabetic protein powder
hello! Mam
I am 50 yrs old with height of 5’5″ and my weight is only 44 kg.
I am trying to put on weight up to 58 to 60 kg .I am a vegetarian.
Please suggest me how to increase weight by following correct diet plan for me.
I don’t even eat egg.
Hi ,
you can use the food items mentioned above . if at all you find them difficult for digestion , you can try taking geriatric protein powders.
HI
i am 34 year old n my weight is 48 kg n very slim i also joint gym since last six month so what should be my diet.
above mentioned plan will help you
HI
i am 34 year old n my weight is 48 kg n very slim i also joint gym since last six month so what should be my diet.
Hi Payal,
I am 28 yrs old and I have a psoriasis issue last 4 year, but unfortunately 95 % i have been resolved using natural diet..like did panchkarma and taking vegetables and juice only.
So I want to gain my weight.
my height is 5.7″ and
weight is 57.7 as per Body analysis.
So please suggest which is the best Veg diet not effect on skin problem specially Digestion.
the above diet plan will suit you it is a high protein plan and helps in skin related issues as well. dont worry try it for a week and nite the difference
Hii,Im 5 inches tall and im17 years old,before one year i was 50 kg now im 42 ,im trying to get the into the wieght i was bcs i had a great body and dont know how i lost weight ,what can i do ,please help
you can use the above mentioned plan
hi Payal Ma’am, I am Nitin my weight is 48 kg n i m 32 old. My height is 5.6 . I want increase weight.
I do exercise at home but not regularly and after exercise my body bcome very hard . Do i join gym and how i increase 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.
hello payal, am manish am doing gym from 2 years but not regulargly ,my body has become really hard…. i got real muscles…. but my size is not incerasing so can u help me out.
height:5’10
weight:65.400kg
i wanted to incerase my size and develop it real well for body building.
hope u reply soonest..
check this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Mam, do you recommend GOMAD diet plan for a hard gainer like me.?? Currently weighing 57 KGS, want to be at least 75 KGS…
Hi Trunbir ,
yes there is no harm in trying it for 15 day . check the resulkts and check your health for side effects if any . if ypou really feel it has helped , then you can ontinue it for more
Hi, I’m Jatin here! I’m 18 years old and I weigh just 47 kgs! I badly want to increase my weight! Can you pls suggest some measures!
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 am a 30 year old professional and am 37 kgs. I am allergic to milk right from childhood.anything else that can substitute and help me gain mass?
hey shreya , i have just now published a weiht gain diet plan for lactose intolerance … check this – https://www.dietburrp.com/weight-gain-diet-plan-for-the-lactose-intolerant-indian/
Hello Medam
I am Bhavana Patel.My age is 37 year.I am house wife.I have 1 child of 9 years old.My height is 5′ 2″.My weight is 47 kg.I am doing all routine household work self.I want to increase my weight.Please suggest me diet plan and exercise to increase my weight.
you can use the above mentioned diet options to gain weight.
Hello Medam
I am Bhavesh Patel.My age 38 years.I am an indian male and pure vegetarian.My weight is 87kg. My height is 5’8″.I am working as a professor.My above weight is since last 5 years and remains constant.I am doing yoga daily morning but till date I am failed to reduce my weight.Please suggest me a perfect diet plan.also suggest me some exercise please.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi mam, i am a bodybuilder.My current weight is 85kgs.I want to increase my weight more then 100kgs. My height is 5.10 inches.May be fat will not work for me.I need dense muscle mass with low fat.
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ check this
Hey yo names Zypher… I am eh 14 1/2 my height is 5’8 weight is 63kgs… Do you think this will help me gain some mass ?
yes you can try this for a month and check the difference
hello mam,
Im a female,weighing 43kgs ,21 years old. I was skinny since childhood and my weight doesnt seem to increase for years. Lately i have started eating more food to gain calories but i have observed that the fat has started to accumulate only near the stomach area, and not anywhere else. I dont want a tummy,i just want to gain some weight overall. Please advice.
Hi Namrata , exercising is very important when you eat a high calorie diet if not , you will gain weight at all wrong places like tummy .
Hello mam my height 5.11 inch and my weight is 75.5 and me want my weight is 80 so witch are best diat plan suitable for me and me also go to gym 1 and half hour wick 6 days so please regard me
above mentioned diet will help