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
Mam my weight is 45 and height is 5 ‘ 7″ . Plz guide the diet in summers
you can follow the plan above .
Hi Payal,
Thank you for your Diet plan.
In some articles i had read that Soaked Almonds will help to Weight Loss & Weight Maintenance & Weight Gain but these depends on the quantity of almonds we consume a day in corresponds to other Food calories.
I need to increase my weight.
So would you be kind enough to explain how much almonds need to be consumed a day for
1) Weight Gain
2) Weight Loss
3) Weight Maintenance
So that i get a clear picture.
Thank you
Hi Sumant ..
Almond is basically a power food .. it does what your body needs the most … if your body needs to gain weight , its protein content will help you in gaining weight. have in abundance .. may be 40 gms in a day
if you need to lose weight , almonds will help in losing weight by raising your body metabolism . and thus increasing the calorie burning capacity of the body … have 5-6 soaked almonds every morning
if you need to maintain weight , almond will just provide the well bein and goodness in terms of omega 3 fatty acids , but you will have to do a 30 mins exercise and eat clean food .
see basically 1 food and helps in all 3 contradictory condition … how is it possible .. so basically when you eat almonds to lose weight , you are also doing other things that are required for weight loss , like you may be exercising , sweating it out , minding your diet etc .. hence the effect . when you want to gain weight , almonds are not the only thing that you have added in your routine .. you may be takin protein powders , supplemens , doing strength training or eating high calorie foods over all …
so its never 1 single food that will make you gain weight or lose weight , but its a combination of things you do each day and eat each day that will give you desired result .
hi am jackson,thanks for the diet tips,actually i use a bicycle to my college daily and interested in gaining weight,right now am 55kg ,5.7ft high, i usually sweat up when am going back home about 6kilometres from my college,am afraid to loss more, please help.
turn it into a ood workout , carry your protein shakes while bycycling and keep sipping on it in between the cycling .. you will gain weight .
Hello Ms. Banks,
I wanted to know how can I gain weight in a healthy way. I am 31 years old and my weight is 39 kgs, hieght is 5 feet 3 inches. I just had a miscarriage and I am trying to concieve again. I want to gain weight to have a healthy baby. I will be thankful, if you can suggest some more specific diet tips and how long to follow it.
Thank you
the above mentioned diet will help you in all possible ways for both your opbjectives .
Hello mam I am gurnoor
Age13 years weight 48 kg height 5’3″
I want to gain weight and even I do workout at gym…….pls recommend my diet plan to gain weight and will provide me with enough protiens
above mentuoned diet will help . you are too young to start with supplements .. diet and exercises are enuf
I go to the gym in evening, so do i need to make changes in this diet plan or this is ok
Cause i need 132 gm protein every day but this diet only provides 97 gm.
check this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi I m underweight and suffering from typoid so what is best way to gain weight plz help me!!!!!!!!
above mentioned plan will help
Hi mam,
This is Abhishek 23 yr old 5.6 hight 55 kg weight. I want to gain weight will the above plan help me.
yes it will .
Hi mam,
This is yash from Bhopal, and i’m 15 years old and my weight is just around 42 kg , i have a height of 158 cm(5’2) due to which i am underweight as per my BMI. I need to reach atleast 48 kg to come in the normal category of BMI, so in how much time will i reach 48kg if i strictly follow the above mentioned diet plan?
you can gain upto 2 kgs in a month if you follow it well
Hi,
I am already following a diet(since last two months) and doing gym but I didn’t gain any weight.
Here is my diet :
# – Early Morning (6:30 am – 7:00 am) [Before Gym]
– 7 pc soaked almonds and 1 cup black coffee
# -After Gym (8:15am – 8:30am)
– Protein Shake and 1 Sweetbread (or we call it mitha band in local language)
# Mid Morning (10:30am – 11:00am) :
– 3 Eggs Bhurji (complete eggs)
# lunch (1:30 pm – 2:00 pm)
– 2 chapati , 1 small Bowl Rice, dal-sabji, Green salad and 4 egg whites
# Pre Evening (4:30pm) :
– 1 Apple
# Evening (6:30pm – 7:00pm)
– Masala oats (1 pkt) and Protein Shake
# Dinner (9:00pm)
– 3 Chapati, sabji and 4 egg whites
follow this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hello, hope you had a good day!
Just wanted to ask, as you mentioned the above diet plan. Should I eat all the things mentioned or there are options in it. I didn’t understood we have to eat all the things in breakfast lunch etc or there are choices?
Would be thankful if you reply me :)
there are choices .. please see the “or “and “/ ” typed between two food items …
Hi Payal,
I am Neeraj Gour 27 year old, 6.3″,58 kg I trayed your https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ but its hard to daigest without work out, there is less physical activities in my daily life and I have less time for workout I want gain weight up to 75kg please suggest.
Hi Neeraj , as mentioned , strength training or a little workout is really necessary other wise you will gain fat weiht instead of healthy weight .
Hallo sir….my name is sonu..my hight is 5.11inch and my waight is 65kgs and tall me the dait for me…
above mentioned diet will help
Hi Mam
I am 28 years old height is 5’11 & weight is 65kg
i want to gain upto 80KG within 45Days is it possible to gain
15 kgs in 45 days ? nope , definitely not a healthy goal . please aim at a practical goal
Hi mam
Im 29 yrs old. My weight fluctuates between 84 to 86 and my height is 5feet 8inches. I work i abroad dnt get much time to follow a proper diet plan. Plz suggest something to loss my weight and how exast i want to have
Thank you.
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. โ 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.
hello mam!
i hope you’ll be doing fine.
i am 20 years and just 37 kilos. i eat 2 meals a day, lunch and dinner which includes 1 cup dal and two or three chapatis and sometimes curd only. i hardly do any exercise, and work late night due to which i wake up at 10:00 or 11:00 am next day and usually skip my breakfast. so i Need your advice on this.
Thank you :)
Hi Aparna ,
you yourself know that the routine ypou are following ios not right. please fillow the plan mentioned above
hello mam,
I am 26 yrs old female. I have IBS D. As a result of which I had to quit a lot of food items from my daily meals resulting in weight loss. My height is 4ft 11 inches and my weight fluctuates between 51.5 and 52.I need to increase around 3 kgs of weight to look fuller. I cannot digest dairy products and wheat products or nuts. Kindly suggest some healthy way to increase my weight.
https://www.dietburrp.com/indian-weight-gain-diet-plan-for-lactose-intolerance/
Dear Mam,
I am ninu 26yrs. With a height of 5’6. My weight is 50kg. How i can gain weight easily? What all suppliments i can take? How long i have to workout? Is walking ohke or have to join gym? What all things i have to avoid in my diet? How long i have to follow this 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.
Ma’am can u please tell me are there any side effects of protein powders I m 20yr old and my weight is 65kgs above all I want to gain weight uptown 80kgs my height is 5’9″ can u please suggest me suitable protein powder or diet plan and I do spend a good one and half hour in gym too.
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.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi Mam,
I am 5’4 and my weight fluctuates between 40-43 max. I badly need to gain weight . Please suggest if the diet plan you have mentioned above will help and how much approximate time would it take to reach 50kgs and with what kind of diet ? Also , could you please mention the list of exercises need to be followed along with this 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.
I am female, 17years old. My height is 5’5 and my weight is 40kg. It’s my sister’s wedding and i’m going to be the bride’s maid. Her wedding is in the next 40days, can I gain weight by following this diet chart? I am 40kgs now and If I follow this diet and even join the gym how much weight do you think I’ll gain?
Hi Neola,
you can gain another 3 kgs around the wedding time, if you follow it well with exercises.
Which time eat Banana and nuts … empty stomach or eating after?????
anytime is ok .
Hie payal mam its samay here, m 23 yrs old and my height is 5:3inchweight is 46 from last 2-3 yrs and i have been consulted detician also but still my weight is same there is not much changes,plz give some suggestion mam
have you check your thyroid functions ?
Hello mam I am Gourab Maji . I am 18 years of old . and my weight is 52.6 . i want to increase my weight . and my height is 5 ft 8 inch . please help me to gain weight…
you can use the diet plan mentioned above
I eat all the things but still can not gain weight why so
may be your BMR is high and that can be a reason … do you have any health issue ? what are your body stats and age
hello madam
my name is sandeep kumar ..
i was suffering ulcerative coitus before 2 mnth
that time my problem is cure but during ulcerative colitis my weight loss 10 kg how to manage my weight …plz help me
you can now use the chart mentioned above
Hello Madam..I am Bishnu having weight 46 kg and height 5’8”.My age is 19 years.I want to gain weight.I am eating normally as like a normal healthy man do, but there is no sign of getting fat.Sometimes i dont like eating food. I am so worried about this ..Madam. Please help me.
take an appetizer from doctor , it will raise your hunger and appetite . eat high protein food like mentioned in the chart .. some exercies will be needed too .
Hello my self age 62, In February 2016 i had undergone a surgery as i was having tumor in esophagus, to remove the tumor , my esophagus and some part of stomach has been removed . I lost 12-14 kg weight after surgery. at present my weight is 48.0. I want to increase it please suggest . I can’t eat more at time after my surgery, I eat eggs, rotis, peanuts, soaked almonds, rice daily . I am Indian.
dear sir , your diet needs to be clinically planned. please see a dietician in a hospital
Hi payal
This is Radhika m married 2 years before with a 9 mnths old baby…. after my baby m getting too skinny jst like my face my legs getting too thin even i cant wear my old jeans please suggest me something i ll b very very thnkful please
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.
If i eat 5000 celories pr day, ?
you wont be able to digest it
hi mam, I am 24 years old female and acorrding to BMI i am in ‘ severe thinness’. Would you suggest any weight increasing milk or powder or anything else with this diet plan that increase my weight faster.
Thanks
yo u can use ensure protein powders
I want to gain my weight I am 23 years old my weight 49kg the milk powder is compulsory to take with milk and if that powder harmful yes or not
one other question is if I feel Hungary not early morning the time is 9-10am i will feel hungry after that i feel hungry 1.30-2.00pm and again i feel hungry 7 to 8pm
so please mam tell me what should i do for gain weight
I am also doing job
its not harmful , u can take it . please see a doctor and get an appetizer prescribed , you will feel hungrier .
Hi I m 27yrs old .my height is 5.7″ n weight is 52kg.I want to gain more weight as I look very slim n mu height is more so…..can you suggest me a diet plan?
use the above given plan
Weight gain chart for 55 year old 52 kg weight eith very low ommunity bank employee.kindly help me.
you can use the above mentioned chart in reduced quantity of food intake
Dear Divya,
I live in Hong Kong. I like indan foods because I like spices for cooking the foods. I am suffered from osteoporosis , serious constipation and sleep disorder. I am a vegetarian over 10 years without milk or egg in my diet. Due to constipation, I can’t digest so much food and only ate little bit of foods whole day. I used lots of constipation’s medicine even senna, it seemed my intestinal not worked. Only little stools can be released. Do you suggest any remedy for my diet? So that I can increase more weight. Is protein is the major methods to increase weight? or carbondrayes? Do coconut oil benefit to health than olive oil or ghee oil? How much oil should be used daily for lean person? Can I directly take nuts to my diet instead of oil? If we eat so much protein daily, Is there any problem for health as no muscle training? Please provide your guidance ! I am really thanks for your kind assistance !
Best Regards,
Canis
do try isabghol for constipation issue .. proteins are majotrly required to make sure you gain lean body mass. cabs and fat will help too , but how much of it will be healthy , i cant say . protein through foods will not harm much . but yes exercises are important.
Hi Mam,
I’m Aakanksha , i’m a student studying in class 12 (inter second year ) and for my age i’m an underweight teen . i really want to increase my weigth very soon as I have my brother’s wedding coming up and i even have my boards coming up . But Mam the thing is i cannot eat lots of things at once and my appetite is small
Please suggest me how to follow this diet ..
Thank You
you can start takinng an appeetizer / tonic , this will increase hunger
hy my name sachin jain and i want gain weight with good muscle
so my query is what i eat or drink after wake up and before exercise
you can use this chart – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hello Payal mam,
My height is 5.10ft, weight-42Kg
I am very skinny and a hard gainer I ate lots of protin powders but none of those worked on me…
No matter what I eat and how much I eat nothing happens.
I need your suggestion…
I saw you replied to all comments ..Please help me…
Hi Ashutosh , have you checked with the doctor ? do you have any medical issues ? could be hyperthyroidism as well
hi ma`am
m 23 yrs old need to gain weight my wight is 38 will this plan will work for me??
yes it will please try out
Hello mam,
I’m rajbir singh from Sydney i just want to know about my sister she is 25, height about 5’2″ but is so skinny is it above plan help her to gain weight is it 3000 calories are alright for her its looks too much for her what you recommend mam if you have any other plan please suggest us
Thanks
this plan will help her
mam am a 15 yr old teen girl who is too lean like a stick of 150 cm height and weight ranging frequently between 34 to 36 kgs. i would like to gain weight since when others look at me they decide my weight only by looking at my hands which look like sticks. so can gaining weight through this diet can make my hands look a bit more fatter?becoz fr many gaining weight is usually in tummies .and also mam usually i dont eat those things mentioned in the evening diet . so could you please suggest any other food items to balance that calories instead?and mam can i eat anythng extra apart from the foods mentioned in the diet in the evening?and also a handful of almond means it can have 10 almonds yess?and i cup in the sense how much grams should it have?
and mam since i am too short i also saw your another link to gain height . so if i follow those tips by doing various exercises along with this diet of eating food wont the calories be burnt imedietly without any use of having such foods?hope you understood what i cam to say in the above typed context.
mam please answer to all my doubts and qns mentioned above.am requesting you kinldly please answer all the doubts since am badly in need of gaining weight.please please…….
thankyou
uyes this plan will help you . handful almonds means 15 almonds . 1 cup is 100 gms. no ont worry those exercises will not make you lose weigh but only help in gaining height . and little aerobic exercises can be accompanied for weight gain
also mam for how many montths should i follow this to look better?
follo for 1 month and lets see the reuslts
mam and also i have one more query that this diet doesnt make me dizzy or sleepy since i am appearing for board examinations i need to study a lot day and night?
no dont worry , it wont
Good afternoon MAM I want to ask is there any side effect of taking protein powder
depends on what powder you are taking and the quantity .
l live in hostel so i cant follow above plan…..except two times meal. What else?..like can i eat lots of groundnut and jaggery to increase my weight ….what else i can eat because i am vegetarian ……..suggest some stuff like channa,mataki,….etc……plz plz reply ……….
https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/
Hello mam,
I see, you have put up a nice article on how to gain weight. This article pretty much answers my question. But the thing is I have very fast metabolism now i am presuming that i have that or IBS. Whatever i eat gets thrown out in hours. I am 24 and weigh around 50kgs. I hardly feel like eating as compared to my other friends who keeps on eating whatever they can get their hands on. I only eat when i am too hungry. My meal routine is not good. I also happen to puke at times when i force food down my throat just for the sake of gaining weight. Please help me about my situation as to how can i improve the overall situation as in what to do to feel hungry, what to eat and what to avoid, how to gain weight.
Thanks and regards
Rahul
ypou need to meet the dotor to cofirm about ibs .. after the diagnosis is confirmed i will be able to help you better
I’m 6ft male, age 18
Have a very girly body, how can I increase my WHR ratio, it’s just 79% 29.7/37.
I’m currently working to strengthen my core and all oblique muscles
yes once you develop muscles your problem will be solved . check this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi mam thanks for this wonderful plan…
Am a mother of one year old age is 29 and weight is 37kgs….am too skinny mam…I think I work more n eat less…
Please help me with ur suggestions…
yes this plan will help you
Hi! I am 25 years old Male. My height is 5’11” and my weight is 50Kg. I Live in a PG so can you help me out in making my diet plan……..
https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/
Hi mam.
Gud evening.
Im 24 year old n my height is 5.4 n my weight is 40 only.plz Help me.
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.