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
hi
i am 35 year 5″5 67 kg but i want more fat suggest me a diet plan to gain my weight .
you can use the above mentioned plan
HI MAM I M 19 YRS OLD boy AND MY WEIGHT IS 47KG ONLY AND MY HEIGHT IS 5 ft 7 inch. i am looking too much skinny boy i feel shy in college. so how can i get weight approx 65 to 70kg and 5ft 11inch height approx . and around my eyes the black circles are increasing day by day. and digestion is also not good and i dont feel hunger n this is huge problem for me. my friends advice me for gym but after gyming my height will be not increase so cant go please give the solution of my all problem what can i do.. please please tell me i hope you r giving good advice to me
Hi Nikhil ,
Firstly , height does not get affected with gymming . it is only a myth. secondly , looking at your age , you are almost out of your growth phase , and hence you will anyways not see much growth in height . it is going to stop within a few months . so dont worry . exercises is very important for body . it will help you feel hungry , it will help you feel good , fit and healthy on the inside .
i hunger is a problem , please see a doctor and get a appetizer prescribed for you . weakness / stress and less sleep is a reason that you may be facing the under eye blackness.
once the doctor gives you appetizer , you can start following the diet plan mentioned above . it has helped many readers in gaining 4 to 5 kgs weight in a month . you can bnefit from it too
I am 19 years old and my weight is 46 kg,, iwant to gain weight pls suggest
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.
One more thing want to add it’s been 3 .5 months that I’m avoiding milk butter tea biscuits snacks and outside food.
But now I have started to add above in small quantity
HI Payal. First of all thanks for sharing the Info. Well I’m male 6 feet, 77Kg. But due to IBS and Stomache Infection I was on Kichadi for 1.5 months, Dairy Prpducts were banned, biscuit snacks outside food all banned.
Now I’m better but my weight reduced to 70 kg as I was not taking more fat in my diet. I’m on basic chapati dal , curd and 2 bananas daily. So I want to restar the High Carb diet so that I can gain my weight again. So please suggest a good diet plan to gain my weight again.
Hi Amit ,
weight gain diet plans will crowd you stomach infections . so it is wise to continue to eat healthy . protein powders will milk will be beneficial . dont start with peanuts and all .. they can make the problem return . one by one , go on adding healthy foods to the diet .
Hello Payal Ma’am,
Nice post! Fortunately, I have found this article while surfing and I must say great work, I really liked the post.
I want to gain weight and have already started working on it.
I just wanted to ask how effective will it be if I continue taking the Gym Supplement untill i reach to my desired benchmark and if I stop after that, will my health come to the normal state. I need your thoughts on this.
I would realluy appreciate your quick response. Thanks!
Hey !
I am 21 years old female
i am 50 kg and 5’5
i want to gsin weight but i am smoker. and i dont have the habbit of breakfast. suggest me something.
Hi ,
you can refer the diet plan memtioned above ..
Hi am 28 and have height 161cm and my weight is 38kg. If I follow this diet schedule how much can I gain in a week. I want to gain 4 kg in a week is that possible.
Hi Alisa ,
4 kgs in a week is definitely not possible . you can gain that weight in a months time.
Hi my name is chunky and my age is 22 with 6″1′ .I’m totally disappoint with my 48 kg after eating in excess amount
Hi Chun ky ,
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 am very sad about my body ,my height is 6.1 and i am not very fatty so how can i gain mass on my full muscles.
my hands are to thin comparative to my whole body so mam plz guide me and motivate me to get my body in a good mammer
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 Payal
My boys are aged 7 and 9. Both are skinny, poor eaters weighing 18 kg and 21 kg respectively. With us being pure vegetarians, it’s very difficult for me to get them to eat protein and calorie rich food. Can u give me some good tips as to how to increase their weight and get them to have a good muscular body as I only see bones in them .
Hi Hema ,
ypou can add protein supplements like pedia sure to their milk and give . what food do they like eating ? or is it that they dont want to eat anything at all ? when was the last time you gave them deworming tablets ? is it that they have always been like this ? or this is a recent change ?
Hi mam
I am gunraj (5’8) 21yrs old and studying engg. . I am interested in your diet plan but is there something special that i should do to gain 5-10 kg weight in 30-40 days as i hvve my farewell coming soon . Please suggest a way as i weigh around 55-60kg.
Thanks mam
Hi Gunraj ,
sorry this is a very crash goal and impractical. you can follow the above plan if you wish to gain 1-2 ga in a month
Hi I m 22 years old my height is 5feet 6 inch and my weight is 52.. I want to grow more tall with weight is it possible than please help me with ur tips..
Hi Suuny ,
increasing height after 18 years is difficult .. im afraid im not the right person to help you with this
hie, I am 23 years old student live in hostel and my weight is only 47-49 kg since last 5 years and more importantly i am a vegetarian. How should i gain weight?
https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/
HI,
I M WEAK IN HEALTH PLZ TELL ME HOW TO IMPROVE MY HEALTH
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.
Height 5’11
Weight 58 kgs
Above diet will help me increase how many kgs in 1 month ?
HiSid ,
you may gain 1 – 2kgs in a month depending upon whether or not you are doing strength training or exercises
my age is 17 and height 5’11
weight 55kgs
how much tym its take toh gain weight
i mean if i follow this diet chart
nd m very skinny i just wants to become healthy
you can gain 2-3 kgs with intenssse workout and this diet
Hi, Iam 31 years old & My Height 5″ My weight is 41 only, how i can gain weight .
use the above mentioned diet plan
Hi mam
My weight is 68 and height is 5.9 . I want to increase my weight mam please suggest me
above mentioned plan will help
Hyy this is vipul & i am 19 year old and only 48kg . I am a student & i dont have enough time to take proper breakfast , so what should i do now…
Breakfast is the most important part of the day , so make time for it , wake up a bit early or carry it in a dabba with you .
Sub – humble request for suggesting proper diet plan
Myself – ยฐAge -19 years old
ยฐHeight-5.2 feets
ยฐWeight- 40kgs
ยฐExercise – At home only squats ,crunches,skipping.
BMI – nearabout 15
(Whishing my BMI increase. atleast to be 18)
Hi I have suffered from parasitic disease and also have problem of low blood pressure due to this had undergone drastic weight loss near about 10kg in past few months. Now i look very skiny please suggest me some weight gaining dietplan. To maintain proper BMI for good health.
you can follow the above mtnioned diet plan
Hy m 25 yr old my weight is 50 i want to gain 5 kgs weight in nxt two months ..n want glowing skin is this diet chart would be perfect for me? N will u tell me the timing for coconut water n fruit chart in this scedule
yes you can use this , you can use bith the items as mid meals .
Hi mam
Im 26 yrs old. My weight fluctuates between 45 to 48 and my height is 5feet 9inches. I work back office to follow a proper diet plan. Plz suggest something to gain approx 15kgs with quality food as I dont like junk.
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.
i would like to add one more thing. i am a hardcore footballer who gives more than 2 hours to football and i dance too for about an hour everyday.
hmm
hi there,
i am 25 years of age with height 6.1 . i was 60 kgs a year back and i joined the gym as i was too skinny and couldnt handle the boney structure. when i was gymming i gained 10 kgs in 6 months and became a lot better. but then due to certain circumstances i had to discontinue it and it hhas been 6 months since i didnt workout and i am back to 60 kgs now. when i was gymming last time i took whey protien. i know whey doesnt have enough carbs or fat. but the problem is my body never digest them nomatter howmuch i take them. should i continue with whey and gymming or should i switch to mass gainer for better result. a little confused.
whey and gyming is a better option
Hi,
Before I ask question let me describe my self a bit.
Age – 28
Height -5’10”
Weight- 60-63 kg
Job profile – Software Engineer. (No physical work)
Workout: No, (I walk daily around 2KM and use stairs to reach to my apartment on 3rd floor and my office on 2nd floor.)
Problem: Hard gainer and major issue is less apatite. I don’t feel hungry like others, 3 meals a day are more then enough for me, and these 3 meals cosists 1 paratha in breakfast,4 chapaties in lunch and 4 in dinner. So following your diet plan of 6-7 meals a day is nearly impossible for me. Could you please suggest something (Yoga/exercise whatever) to increase apatite? I look skin on bones :(
Hi NishNT ,
YOU NEED TO TAKE sme appetizers . i am sorry but these are not over the counter drungs and hence you need to meet a physician and get the m prescribed for you
Hie. Am A 16 year boy. Am slim and my weight is 42kg. As am slim all people Are advising me to join the gym. So should i join the gym and wht food plan show i follow or any of the other method to become healty and fit.
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 am female 24 yr old having weight just 40 I am too skinny please suggest me good diet plan and advice so I can gain weight. 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.
Hey there,
I am 22 years old, height 6 ft and weight 64kg , i am skinny for my height, see as I have to go college , I dont think I can follow such a big diet in morning, I can get the milk, almonds parantha in the morning, then i would get time around 11:30 for my lunch, so do you have any alternative that i can follow
Hi Shubham ,
if time is a constraint , you can follow the food items mentioned in the chart above at convenient timings . this will increase the calorie and protein intake and will help in gaining ome weight . but ultimately you will have to find time to exercise as wwell /.
Mam I have a personal question to ask which cannot be discussed in public so how can I ask that question?
if it is diet related , then you can .,,
Hi..I am 22 years old. My weight is only 36 kG. I have try many things. but weight is not increase .
Please give suggestion for 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.
You would not be able to gain weight, if you follow the above chart.
If your weight is 50 kgs. Then you need approximately 110 to 130 gms of protein everyday alongwith appx 4000 Kcals a day.
Find out the food that are less voluminous and high in content.
Hi Tushar ,
an average indian who is not much in workout will not be able to tolerate 130 gms of protein in a day . really .
hi,
I am 25 my height is 5’8 and my weight is 56 please suggest me how can i increase my weight..
as i am Following your chart also
if you are already following the diet , you need to start with a strength training routine to be able to gain goo weight
Hi, can you please tell me which exercises should I do. But can you tell me why my weight is not increasing???what’s the reason about that?
you can do cardio and strength training exercises .
Hello!
I m 24 Wt-55 Kg hEight-1.69m
i m skinny guy…can i join gym…?
yes definitely
This is Anant. I am 18 years old. My weight is 48kg. I am 6’1 tall. In the morning I go for the gym and in the afternoon I go to play with friends approx. 3 hours. Please suggest me an appropriate diet plan to gain weight without any protein powder as they are very expensive and have many side effects. In what time I will be able to gain weight? Is Peanut butter nutritious for the body?
Thank u
yes you can gain weight with a good diet . peanut butter is a good option for you . check this diet plan here – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
This is Anant. I am 17 years old. I am only 45kg. My height is 6’1. please suggest me some diet for gaining weight without any protein shake. I am doing workout from last 4 months but I am not able to gain weight. please help me.
you can refer the above mentioned diet plan
hi, i am 24 yrs old, my height is 5’4″ and weight is 55 kg.my arms are to skinny. pls suggest me a effective diet chart
you can use the bove mentioned chart . and to bulk up your arms you need to do some weight training
Hello, actually my weight is 40 kgs & my age is 16 but mine weight is not increasing from many days. I tried to eat a lot but then also it’s not increasing & now I am Freadup of this, so plz give me a right direction for my problem.
did you try strength training along with high calorie chart ? you can try our high cal diet chart along with a strength training workout session .
Hi, I am 14 year old male with height 5.5 and weight approx 50kg but my arms are very skinny. Plz suggest me a diet
Waiting for it reply
Hi Vaibhav ,
you can use the above mentioned plan and do strength training to increase your bicep and tricep muscles.
Hlo mam my weight was not gain for last 2 years day by day my weight loss .. i eat many things daily now i start a GYM ..pls tell me what i say to gain weight … tell me fast pls
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 curious to know about this article. can this diet plan for everyone or it can change from person to person.
this is a general plan and mostly suits everyone . you can personalize the plan based on your timings , and body requirements.
hello me’am,
i am 24 year old n my weight is only 45 kg n height is 5.6 only how can i gain my weight.. without steride without any capsule n powder..m started a gym from someday pls sgst me better…
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 Dr.payal mam
I am ,19 years old ,weight 45kgs and height 5.2(160 cm) .. Can you please provide a strict diet to gain weight within months ..
Waiting for your reply mam .
the above mentioned plan will help
i am 22yrs. my weight 44 kgs , hight 5.2 . 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, Thanks for reading at dietburrp.
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 Payal,
Actually I was good before 2yrs of around 65kgs with height in 165cms, but now I got decreased to 59 and I am aged 28 now. Could you please help me out in diet to gain my weight without any exercise pls???
strength training is a must for muscle gain . but if you are looking for general weight gain then try to follow the above mentioned plan . it should help
Dr payal is drinking raw eggs is good for health or boiled is best ???
both are equally good , so decide on what suits your health
Hi DR,
I am 25 female and my weight is 40kg. I have 5 feet 4-inch height. My metabolism system is very fast and no matter what I do, I am not able to gain weight.
Please suggest.
Hi ,
doctors can help you with medicines to regularize your metabolism
Hi mam,
I am a 11 year old girl. My HT is 150 cm and wt is 38 kg. I swim for 3 hours daily (5-8 km). I am advised to gain wt. What should be my diet? Currently my diet is:
6 almonds + 3 walnut (soaked) at 4:30 A.M.
2 egg whites + 1 banana + 1 glass of ragi malt prepared in milk @ 7 A.M. (post morning work out).
1 Cheese Maratha at 11 A.M. (school break period).
1 glass of sweet lime juice or 1 tender coconut at 1.30 PM.
2 cups rice + 1 cup dal/curd @ 2 P.M. (lunch)
1/2 cup sprouts + 100 GM paneer at 5.30 P.M. (after evening work out)
250 ml chicken soup with 50 GM chicken shreds @ 8 P.M.
Hi Saanika , your diet is good , just add some carbs to this and you will gain weight. boiled potatoes and sweet potatoes . banana , groundnuts, anjeer and dates are good to help you
Hello Dr .Payal,
I am Deepak Chawla 21 years old, my wight is 56 kg and height is 5 feet,7 inches and pure vegetarian (not eating eggs also) . According to my height my weight is less. So recently I joined the jym to gain weight, increase my strength and make some good muscles at jym all preferring me to take protein power to make good muscles but I does’t want take that .So can you guide me that how much protein I have to take daily to make good muscles and what diet chart I would be follow to achieve my goal without eating non-veg and protein power.
Thanks a lot in advanced…
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ check this out