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
Dear Payal,
Thanks for your reply. My boys aged 7 and 9, weigh 17 kg and 21 kg. We being strict vegetarians, they eat very less protein stuff as they r very picky eaters. Also they don’t like vegetables and fruit. Milk too is twice a day only.
Please suggest me ways to increase their appetite as they r active, but consume very little food. They like junk stuff, but i am not too keen to give it to them.
you can get homeopathy appetizers for them , this will help in increasing their hunger , and better digestion at the same time.
Hi mam I am 23 year old and my weight is just 39. I am too skinny and sometimes I fill too awkward.
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 suraj , my age is 19, weight is 60 kg. height is above 180 cm, body fat is 12.6%…i’m a skinny guy…just two months in gym after joining…going regularly…body is taking its shape…but,i’m not gaining mass, not gaining weight…i want to gain more muscles…can you suggest me a perfect diet plan so i can gain more 20 kgs and can gain some mass or the above (mentioned by you) diet plan is enough?????
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
I am 24 years old and weight 55kgs. Along with the given diet, do it need to hit the gym daily or exercise such as running 1 mile is enough. I have work from 8-6, so difficult to hit the gym.
Thanks
yes gyming and strength training is importnat
Hii mam
I am a single person have to prepare those things for me by myself…
So what roughly estimated cost per month should I bring from monthly expenses so that I can peruse your diet chart
Hi Dev ,
i really have not calculated it monitorily … rather ou can check it out ad let me know as well .
Hello Maam ,
I am 26 years old height 6 ft and weight 56. I am underweight as per my height. I eat a lot but that is not reacting on my body. Please guide me a proper diet so that I gain proper weight as per my height.
above mentioed diet will help
Should i need to lift heavy weight daily ????
not necesarrily heavy weights ,but strength training is important
hai mam…!! am very skinny guy.. wanna gain my weight very despertely… i have tried many diet plans.. but there is no use… i have just seen your diet plan.. can u assure me that.. this would br enough for me.. am 20 years old.. please help me too gain weight
Hi Karan ,
no diet plan comes with an assurance … it is a high calorie chart and has heped hundreds o my readers and it miht work for you as well. you need to try it to know it
Hello Mam, my age is 23 nd my weight is 46. from last 4 years my weight is constant. Now what to do for gain 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.
Age 24 n weight still 51kg. Plz suggest wain gain diet. Pure vegetarian diet. Need to gain as fast as possible due to occasion n need to luk fit n Fab. Plz
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 Ma’am , am 22 years old, my height is 5’9″ but my weight is very low its just 38 can you suggest a good diet plan?? i am very skinny. pls do let me know.
Thanks
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,
I am Basavraj 39 yr old, ht 166cm & at 62 kg. BP and sugar (sugar traced recently ) and now sugar is normal after regular exercise and medication in three months. It is recommended to follow the diets to gain weight as per your chart.
Thanks.
nope , this diet is not for you .
Hlo mam…my weight is 30 kg or my height is 5″…I’m so slim and my age is 23 year..which diet are follow so that the my weight increased…plzzz advise me….
above mentioned diet plan can be followed
maam i’m 17yrs old …and i’m to much slim i wan’t to gain weight easy and fast please advce me some tips
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 want to gain weight so should i eat soaked sprout salad or boiled…??
both will give equal proteins and nutrients . it depends on what your system can digest well .
Hello Mam,
Trust you are dong great !!
You have shared Calories & protein information in respective to all food, i also want to know about carbs, fat detail.
Please also provide details for carbs & fat.
k
Hi mam,
M varsha 27 yr old & m very skinny just wanted to follow ur diet chart but can u tell me sometimes can i eat poha or daliya apart from parantha??
One more qna plz in this sprout salad what can i add like moong & kala chana if yes so can i boiles this..??
Plz rply thanks
yes you can eat poha and daliya . yes you can add the channa and all , you can boil all of it
It’s Shubham LN,
Age 25
Height 156cm, weight 46,
Need to increase the weight?
Plz, share the diet plan to gain weight.
Thanks n Regard.
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 despirately wants to gain weight, the problem is that i am not able to eat much, very bad appetite, and if anyhow i eat this much my digestive system wiol not able to digest this much amount of food, so i want your help that how i can get interested in eating more and have a good digestive system.
Hi Prem ,
you should see a doctor and get a tonic / appetizer prescribe for yourself , this will help you in better digestion as well as increasing your appetite .
Hi…. I’ve planned to follow dis diet plan… it is quite cool.. can I also know the timings exactly…
you can keep a gap of 2 hours between each meal and put the timings convenient to you .
Hii Mam,
Thanks for this superb plan, i want to gain my weight i started gym 10 days ago, now i want to build my body and muscles your diet plan is too good, but how can i control my tummy growth???? and protein powder good or bad with this diet plan????
follow this plan – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi,my name is sourav and I am 18 years old. I use to do a gym and I went gym for 1year.now I am not going for a workout and i became too skinny what should I do can you provide me some tips
Strat allover again dear. exercising and diet is what will help . diet i have provided , exercises you need to do
Hi Payal
My name is Mandeep, male 32 years old. I am living active lifestyle trying to hit gym around 4-5 days and my job is quiet active where I have to stand a lot and do physical activity. I m sitting at 102 kg at the moment with my height around 6 feet. I wanted to get down to 92kg and lose extra fat and probably gain some muscle. Should I just concentrate on losing fat or either. Or can I do them together. If I can, can you please advise how?
Thanks
Mandeep
Hi Mandeep ,
converting fat to muscles will require intense strength training at the gym . if you can manage such high intensity strength training workout , then you should go ahead with it and not bother about weight. if weight is of importance to you , then you should first do a weight loss diet loss 5-6 kgs and then get to intense workout for muscle building … you can select any of the above options based on convenience .
hello mam
my name rinku age 37 male
hight 5.5
weight 60
I wan gain my weight
dight is normal
bhuk kam lagti hai
Hi Rinkyu ,
if you can eat a diet mentioned above , then you dont require anything , just follow the diet . but if you face problem in eating so much , or you feel less hungry , than you need to see a doctor and get an appetizer or tonic prescribed for yourself
with increase in weight i want to increase my height also i am 22 years old and my weight is 42 kg
you can check this – https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/
hlo mam gd mrng
i daily follow ths diet chart except non veg and i go for workout is tht enf for my weight gain.
yes it is
Hi., I am bharath weight 54, 168 cm height, 33 years and had kidney transplantation 8 years ago and weight is 55 from then. However I want to gain weight. Please advice.
Hi Bharat ,
if you are not under any medications , you can go for the diet mentioned above , along with a good protein powder . but for that you must ask a doctor about which powder will be safe , you should try nepro or fresenius kabi but only with your doctors approval
hi ma’am I am angle n I’M 15 yr old girl and my height is 5.8 my weight is just 39kg
I followed this diet for a month but i cannot see any change in my weight so can you please suggest anything else
you can include protein powders and do some weight gain workout
Hi i am Roshan n iam 16 yr old and i am just 32 kg can i used above diet and if yes how manu months should i ?
Thank u
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,
Nice to meet you.
I am trying very hard to increase my weight. But no major change.Just came across your page.Hope i can gain soon. I want to know for how many weeks i need to follow these weight gain diet to gain 5 kg weight . Right now am 24 yr old with 49 kg and 5.5 ft . Awaiting for your response.
try it out for 1 month . you should gain 2-3 kgs if all is done well.
If i follow tis above plan for 1 month
How much weight can i gain ?
Pls reply soon
2-3 kgs
Hello Payal,
Greetings of the day..!!
Thanks for your sincere reply. Yeah, even I feel the same that it’s just because of my metabolism that I am unable to gain weight in spite of endless efforts, anyway.
Well, yeah I ll surely go ahead and read the case of Ms. Lizzie Velasquez as you suggested, let’s see if I could get something from there. Thanks again. Hv a happy and healthy life ahead.
Regards,
Angel
Mam,my age is 23+.my weight is 45kg. height is 5.2 ft.My hb is 12.5 .im feeling very feeble everytime .im a non vegeterian bengali.no chronic disease is present except dysmenorrhoea.i stay @home,but having a lots of work pressure as im doing b.ed course & drama,recitation,dance etc simultaneously.can u please suggest me a complete diet chart for whole day for gaining my wait & vitality.?please help me mam.
Hi Upasana ,
you can use the above mentioned diet plan .
Hello Payal,
Hope you are doing well.
Myself Angel, a 27-year-old Indian girl weighing 39kg with a height of 5’2. It’s been more or less 5yrs that I am trying to gain weight, but unable to do so. I hv tried gym, but of no use (I hardly gained 1.5kg in 5-6months), consulted with no. of doctors too including heomatoathy, ayurvedic, allopathy but no one could help me out.. Evn consulted a gynec and she said I am perfect nothing to worry about “Bs khana Khao thik se, baki sb shadi k bad thik hojayenga “, but I am really concerned when it comes to my health. By profession I am an Editor (Medical transcription) so I don’t need to do physical work as such. And let me bring it to your kind attention that my siblings are healthy enough and I am not in a queue of genetic disorder as such.
However, I always use to make diet plans for me (as I am personally a nutrition and health education diplomate) and that includes early morning meals, breakfast, lunch, evening meals, dinner and before bed. (I dnt add more meals plans as I can’t hv that so 5 is enough for me though) and I hv a good appetite too by the way. I hv recently started aerobics classes too. Well, at the end just wanna know if you can please help me out with my problem?? I would greatly appreciate it if you could just let me know what can I do to gain weight.
Your response is awaiting. (if you feel like reply me personally so you can drop me mail at angelg91@rocketmail.com)
Thanks and Regards,
Angel
Hi Angel ,
I think it is your metabolism … bed=cause i you ar not gaining weight despite of all the mentioned efforts , the only reason i can figure out is that your metabolic rate is exceptionally high . in such a case , no matter how much you eat or exercise the weight does not increase . there are many others in the world with same problem . read the case of Ms Lizzie Velasquez . your problem may not be as severe as hers . but you will get some insight . I am not suggesting that you have a same problem as hers , but may be you find some light in her case study .
Hi Mam,
I am 24, my weight and height 45kgs and 5’2” inches, i want to gain weight by following the above diet plan and my question is there any chances to get belly fat also by following this diet?
to get belly fat ?
Hello ma’am. I’m Gurcharan from central Delhi age 19 weight is about 53 I want to gain more and following your diet plan since last 2 months. Your diet plan boosted my height but my weight is still same…….what can I do now, I think that joining GYM is too early right now what would be your suggestion ?
try this diet along with gym –
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Mam will smoking reduces reduces the weight???
yes . it akes you underweight if you are already wea k . if you are obese it will make you fatter
not feeling hungry and need to gain weight so what to do for this
meet the doctor , ask him to advice some tonics , appetizer that will help you increase appetite and food intake
Mam
What happens if we take rice instead of chapati during lunch as well as dinner?
you can take it ..
Hi Mam,
I am 25 years old, weight: 50 Kg, height : 5’4″ and live in pg. Please suggest a diet plan to get some mass on my body and keep myself fit.
https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/ check this
Thanks a lot mam for this usefull information mam i have a query and it cant be solved in messages aur mails i have to explain each and everything in detail to you for a proper guidance so need your consult mam its my number +91843929321
Mam solve my query as soon as possible i m so thankfull to you
Regards
Shubham saxena
Hi mam .. I am 19 years old girl and having a weight of just 41kg and height is 166 cm. I just want to gain my weight ..will u please just me how can I gain 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.
Hello mam
I’m 15 years old, i’m 5 ft 11 inches tall and my weight is 62 kgs. So i wanted to ask what should i eat coz i lose weight very fast !!!
aboe mentioned diet will help
Hi Mam,
I am 46 years old and diabetic since 2001 now with HbA1C 6.6. I have managed with diet since then, but I lost 15 Kgs since then. Now look really skinny and affecting my confidence to stand with people. Can you help me with a diet plan to bring back few Kgs ?
Thanks a lot.
Thomas
you can take diabetic protein powder .. d- protein
Hello
My mom was is 39kg and her is 5.4 from past 2 years she is losing her wt n 2 yrs back she was 59 kg. She is a diabetics as well asthma patient.can u please help me out to increase her wt because becoming very lean. Help me out with good high protein high calories diet . Her age is 58
Hi Syeda ,
because your mom has diabetes it will be better if you take her medical reports and medicine details to a dietician in person and get a chart made for her . she requires a personalized diet plan
Hi mam
Hope you are doing good today. I am 19 years old and my weight is 60 kg. I want to gain weight as my future plan is getting my body into a good shape by hard workout. So, can you tell me that in how many days, my weight will be at 75-80 kg so that I can start my workout for my future plan.
Thanx
if you follow a proper diet and workout plan , you can gain @3 kgs per month .
Hello Payal Banka
i am belongs to in IT industry so i spend most of my time in front of computer and i lost my health. My age is 34 height is 5’11 and weight is 62 (waist is 32) i am very skinny even from my face. I want to gain weight can you please tell me does this diet plan is suitable for me if YES then please also tell me for how many month i have to follow that diet plan?
Another problem that might you not answered i also have dark circle (just like panda) is this plan also useful for dark circle ?
waiting for your kind response
Hi Adnan ,
yes the above mentioned plan is suitable .. you can follow it as long as it helps you in gaining weight . may 2-3 months .
dark circles may be due to less sleep , more stress , too much sun , too much smoking and alcohol as well … chalk out why you have dark circles .. it cannot be due to your lower body weight . and once you kno the reason , you will know what to do … by the way you cn take some pulp of potato and apply it under eye for reducing the dark circles .
mam i trilok singh my ege 26 old . my weight is 46 . so please tell me how to gain weight
You can follow the above mentioned diet plan
hi my name is kamran. i am 15 years old. my weight is 48 kg. i an non vegetarian. is this diet suitable for me ?
we can add non veg food in this diet while following this diet.
yes it is suitable for you .. ofcourse you can ad non veg . you can eat fish , eggs and chicken .. mutton is not very healthy , but its ok to have it sometimes …
Please mention about chicken quantity to be taken and also apt time to eat it
you can eat 200 – 250 gms of chicken for your lunch or dinner .