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 mam ..my age is 19 running …weight 60kg .height 6 feet ..way too skinny ..i have to gain weight within 5 months , thats the only time i have due to some personal reasons. Plzz help me out with a high protien/calorie diet ..im a vegetarian as well as non -veg ..
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
I m 19 years old nd have digestion problem and constipation too… Should i follow this diet or not?plzz suggest some tips to improve my digestive system
you can .. also take triphala churn vati every night for indigestion problem .
Hi.
Am 21 but am too skinny and plays for a football club.
So will doing gym and playing soccer together gain mass.
Or should i stop playing and only concentrate on diet and gym??
Are you doing enough strength training at gym ? if yes , then you dont need to stop playing . if you are not doing enough of strength training , then you must work a little harder at gym and also take protein supplements . this will help you in gaining your ideal body weight .
if i follow this diet almost 3 month without any break and doing workout at gym at evening so how much weight i’ll get in 3 months and i m 19 years old with 60kg weight
Hi Shekhar ,
Our other readers have gained from 2 to 3 kgs in a month after following the plan and doing strength training religiously . i hope this will help you in the similar way .
Hi Mam,
Hope you are doing great!
Your blog is really helpful.
I am 25 years old male living in Delhi. My weight is 55 kg. I want to gain my weight. Also I want to gain body muscle. I am pure vegetarian. So can you please send me diet plan for build up my weight and muscle. You can send me diet plan on my mail id as well. Hope to see you from your side soon.
Thanks & Regards.
Hi Dishant ,
Thank you for reading at dietburrp . You can check this link for a vegetarian indian diet plan for body building –
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
http://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
hii mam
my name is deepa
age 20 weight 40
pls a healty diet chart provided me my mail id i s diptiarya70@gmail.com
mujhe 15kg weight gain krna h.
Hi Deepa ,
you can consider the diet plan mentioned above for weight gain , this really does help .
Hi Payal mam,
The site provides really Good info. Especially to people on the run & don’t get time to visit dietitian or Dr for health & diet purpose. Keep up the good work.
My query:
I’m 28 yrs, 43 kg, height 5’3,slim person, not doing any kind of exercise.I want to increase muscle & gain weight by adding natural food & some supplements without any side effects like affects kidney etc…and increasing belly which is already around 30 inch. And i have planned for indian diet plan given here in your site for 3000 calories and follow it. Can i take even supplements or only 3000 calories enough to gain weight if even i can take supplements for better improve pls suggest some good supplements and how much to take per day with even consuming 3000 calories as per ur diet plan given to achieve my goal
Thanks.
Hi Akram , Thank you so much for your appreciation and kind words .
yes this 3000 calorie diet plan will help you in gaining weight . but make sure you involve your self in strength training too. this will give you better and faster results .
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi madam, i am bhanu im 25years old and 57kg weight i want to increase my weight i m going gym too…but no use so please tell me plan to increase bulk body.
Hi Bhanu ,
if the above mentioned diet is not suiting you , you can check these –
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
http://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
HiPayal,
You have not included the dates in you dietary plan
Hi Sudarshan , yes i havent , but you can most definitely include dates in your diet for weight gain .
Hello mam. I am 22 years old & my weight is 48 kg. My hight 5’8″. I am having a problem of IBS, is it ok to follow this diet for weight gain? Will it trigger IBS ?
Hi Nil ,
yes it may trigger IBS
I am 16 years old. I need to increase my weight, I am just 40 Kgs , My Height is getting Increased , but there is no gain in my weight . Can you Help me with 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 – http://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 – http://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 Raunak
Height = 5’11”
Weight =65kg
I tried every possible way like gyming, excersice and diet plans but still not able to gain muscels and wait . Ppl used to say i have very good strength .
Please suggest me what should i do to gain muscel in next 6 mnths.
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ try this one
My age is 21 . my weight is 37 and height is 5.3 diet plan is very good but what about excercise which workout will be suitable at what amount how much set and reps? plz refer me some workout at home
for weight gain ypu need to doo basic strength training exercises .. you can get a lot of videos on you tube . please check there
Hlw Mam
My name Manish height 5.3 weight 57 and m too skinny ,age 29
Mughe weight gain Krna h sath hi apni kamar 30 se 32 krni h means mughe ecto se meso hona h
Gym nhi ja Sakta plz give me diet plan
Fat with muscles gain Krna h
checkv this – https://www.dietburrp.com/indian-diet-plan-for-ectomorph-mesomorph-and-endomorph-body-types/
Hello maam
let u know this blog was something iv been looking for since long time.
Ima 22 yr female weighing just 45, Iv a sitting job and reduced physical activity. Anyhow i want to gain good weight with strenght and stamina. Can you pleaseee suggest somthing for this. Reducing anymore weight would surely make me disappear.
Thank youu sooo much. And pleasee keep writing. Regards. PS/*
Hi Poorvashri ,
have you tried following the abve mentioned diet plan ? this has really helped a lot of our readers .. please try it once and see if this helps you as well.
Hello Mam,
I am Female, 27 yrs old n having a weight of just 48kgs and height 158cm. I request you to provide me some tips on gaining weight as i am too lean . My physical activity is less as i have to sit for longer hours on a chair and work on computer. I hope you will help me out in gaining weight….and one more i loved your blog regarding this health tips as it contains lots of indian solution that i was looking out for….so plz.. carry on with your blog.. and i hope i may get my solution.
Thanks & Regards
Payal Sinha
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 – http://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 – http://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 Mam my age is 15 nd I want to gain my height nd weight both so please suggest me some plan
for weight use this diet plan . for height check this – https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/
Hello Mam
This is Chandra. Like mentioned I am following the above given plan, but additionally any mass gainer product you would suggest for speedy results..
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hello ma’am my weight is 45 and age is 32 year and have two children . I have no time to exercise and gym .how to gain weight
fllow the above mentioned diet .. weight gain will be slow without exercise
Hello Ma’m
This is chandra and iam 19 years old and about 5’11 tall. Iam very thin and tall when compared to others. Can you please suggest me a proper and healthy “Vegetarian” diet which helps me to gain body mass according to my height.
use above mentioned vegetarian options .
Mam pls suggest me best whey protein supplement
Dear
I m Deepak , Age:42,Wt:68kg,Height:5.11 ,
Sorry for long details as below………..
I want to gain weight specifically lean muscles want to develop. My regular diet and activity as below.
Moring Gym workout: 5:30am to 7am,
4:45am Before workout ( 45mint) : 2 banana and
07:30am After workout : 300ml Whey protein shake in water and 1 plate sprouts ( Chana and soybeans~ 100g) with jeggre.
10am-11am: daily any one shake or juice
1) 500ml coconut milk, banana & date palm milk shake.
2) Beet root and tomato juice
3) Mango shake.
4) Coconut milk, all soaked dry fruits with palm dates milk shake.
12:30pm : Lunch : 1 bowl salad,2 bowl mango/Chickoo/papaya,1 bowl sprouts .
4-5pm: 2 banana and ~50g chana and peanuts
8-9pm : Dinner: 4-5 Roti or bhakhari ,any veg, rice and dal.
I m not taking cow milk and curd and eggs. but if require I will think about it.
I m following this diet since 20 months, during month 3-5 days I use to take regular lunch ( Roti,veg,dal& rice).
During last 12 month with this diet and gym workout my body gain weight almost 8 kg. now since last 6-8 months my weight become constant even though I stated whey protein shake ( muscle blaze) since 1 month.
My question: how I can gain weight specifically lean muscles and overall strength. Shall I take soy protein powder as well as whey protein, (at which time?)
With thanks and awaiting your reply………………..Deepak G
Hi Madam
I have a problem of pectus excavatum or sunken chest. And i am following a regular excercise to get rid if this. But I could not find any remarkable changes in that. Could you please help me to suggest get cured completely from this . If tjerr is any diet plan or something which will reduce the deformity will greatly appreciated .
Thanks much…
Hi Ismail ,
pectus excavatum is majorly a physiological issue , and its a little hard to correct it completely with only exercises and diet . however if you have a minor problem , thwn continue to workout , it will take time , but you will see results.
Hello mam
I do my workout in morning (9 to 11.30 am)once i reached in office at 9 am
i wake up at 7 am and eat 2 banana + 250 ml Milk + 1 boiled egg/ almonds and leaving for office and start the workout,
SO CAN I EAT SOMETHING BEFORE WORKOUT OR THIS IS ENOUGH ?
increase the amount of egg .. or you can carry 2-3 boiled eggs and have it before workout . or carry 2 banana and have before workout . you can include oats in your early morning meal .
Hi mam you suggested me BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo MuscleTech MassTech
Mam here vitar Go what is it is it mass ganner or whey protein nd what should its work..
Mam pls suggest me only one the best supplement so i can use it properly .. I m confused between the suppliement you hab suggest so pls suggest me best off them
Nd mam
Mutant mass gainer is this is good for me
Pls tell me
use ON serious Mass. i t suits your requirement
Hai madam I am radha 20 year old but my wait 35 kg I am looking vry week I need to gain wait pls give solution.
follow the plan mentioned above
Hi Madam, Its me bhanu i am 25years old i m not getting hunger so please tell me any remedy for hungerness (increase appetite). Due to lack of apetite i cant able to eat much…i have sum gastrick problems to. Please reply me…
Hi bhanu , you will have to meet the doctor and get some appetizers and tonic prescribed for you ,
what is the timing for all those like early morning, breakfast, Mid Morning etc? Please clarify.
And Thanks for sharing this diet plan.
you can mark the timings as per yur routine … early morning can be around 30 mins after you wake up . breakfast is 2 hours or 3 hours after you wake up … like wise go on putting the timings with 2-3 hours gap inbetween 2 meals .
Does this helps to gain muscle mass ?? Are fat too??
if you are doing strength training exercises in combi to this plan , you will gain musce mass
My son is 5 year old and is low in weight please suggest diet chart,plus amount of dry fruit
ou can follow the tips here – https://www.dietburrp.com/how-to-gain-weight/
How it will be for 5 year old boy,in summers amount of dry fruit?
you can give hime 10 soaked almonds in the morning and at night . 2 pieces of anjeer with milk in the mprning .
If i will follow this diet plan then how much(in kg) will i gain weight in a month(approx.) ?
around 2 kgs in a month .
If i will follow this diet plan then how much will i gain weight ?
if all goes well, you cn gain around 2 kgs in a month
Hi Payal,
Thanks for this diet plan, but what about the percentage of above gets absorbed by the body?
I mean, any suggestion for improving the digestion system so that all above results in a quick time.
Hi ,
if you are working out, it will get absorbed . so dont worry . lemon water will imrove digestion .
HI…i nishi…i m 29-year-old …my weight is 44 kg want to gain weight almost 52 kg..
GIVE ME PROPER DIET CHART
(GIVE ME PER DAY CHART PER HOW MUCH BANANA ? BOILED EGG ? ?MILK ? WHEY PROTEIN SCOOP)
Hi Nishi ,
you can have 3-4 banana , 6 boiled eggs if you are exercising , 2-3 glasses of milk with 2-3 scoops of protein in each glass iof you are working out
mam i am 22 years old boy and i am 45 kg in weight ,how much calories require to increse my weight in healthy way in short span of time and what to eat and i am staying in hostel, so pls recommend a correct plan of diet
you need to increase your intake to 2500 to 3000 calories every day
check this – https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/
Hello MA’AM
My name is Rahul Karmakar and i am 17 years old . i am 5.4″ tall and my weight is 55kg. i want to gain weight and become tall.
can i gain 65kg in 20-30 day?
is this diet be able to help me to grow tall and increase my weight together?
and ma’am please suggest me some protein shakes or supplements which would help me to increase my weight and help me to tall.
check this for height – https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/
Hi.,Planning to start from tomorrow. i have somethings to clarify. one,skimmed milk powder is tat necessary ? next is at two places it says handfull of almonds. does it need to be tat much necessary? and also in lunch section,where we should eat only boiled veggies or it can be fried ? Thanks for the guideline.
1] yes skimmed milk powder is important in weight gain . without this , weight gain will be slow .
2] you can have 10 pieces
3] you can have regular veggies fries / sauted , like how it is cooked at home
Hi,
I am Prempaul my height 5.6 and 26 year old ,Now time my weight 50 kg and i want to reached 65 to 70 kg please suggest me. how way can do same.
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 m 21 yrs old my height and weight is 68 kg nd 5’10 actually mam l usually doin gym in evening time and i want muscular body with havy weight is given diet will help me for my motive or there is some other diet plan nd also suggest me abt that portien nd supplement are necessary for fitness freak body .if is it then which type of protein shld i use …..
you can do this diet , it will help
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi mam ….Iam 21 year old male..my weight is 68 kg height 5’10 I want to gain weight. I want to muscular body.
I usually diong gym regularly in evening
Pls suggest me is the given diet is enough for a will fit body if not pls suggested me that is protein supplement is compulsory for a will fit body
replied
My height is 5’4″ and weight is 50. My age is 21. How much is correct weight for me?
should be aroud 60
hello mam, I’m 15.5 yrs old, weigh 55.70 kg and my height is 5ft 6 inch. Everybody around me calls me skinny. Really bored hearing this comment. But the thing is that I do have fat in certain body parts like belly under belly button. Besides I eat indian food as I’m so.
I want to gain weight as well as keep myself stay in shape. I hope you understand what I wanna say. Pls help me. Looking forward to answer………….
Hi ,
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 mam plzzzz solve my problem I m 19 years old but my weight is only 42 kg soo plzzzz tell me that how too I gain my weight and I m a vegetarian boy please, could u gve me a better diet plan!!!!! My what’s app no. Is 8983661808
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 ma’am! I am an 18 year old female 5’7 and 45 kgs. I recently had a mtx dose which strips out folic acid from the body for a treatment. I am already under weight and after the dose I am feeling very weak. I will follow this diet surely, thankyou for posting this! are there any addition things I need to follow? It’ll be a great help if you suggest me any.
Hello Payal,
What is the amount of water, do we need to take daily following with above diet plan ? I am 5.6 with 60 KG and I have started physical training sessions. thanks for the guide. Regards, Rajeev
if you are aiming at bodybuilding , then check this diet plan – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ water intake should be 4 liters . if you bulk up , the water intake will go on increasing
Hello madam! Hope you’re having a good day.
Today I wanna share one of my problems with you…
I’m 17 years old male my height is 5.5 and my weight is under 45kgs
My height’s not increasing neither is my weight. I attained this height when I was 13 or 14. Since then my height has not increased. In my childhood I was a healthy child. I just want to increase my height to 5.8 or 5.9 and also want to increase my weight. Kindly suggest me some exercises or diet plan which can help me in the quickest time possible.
I’d be really thankful to you!
https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/ check this for height .. for weight you can follow the plan mentioned above
Hii Mam. I am 18 years old.My height is 5.8 and weight is 40. Please suggest me how I can gain weight. I am a vegetarian.
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 28 years old mother of one child height 5.4 weight is just 36kgs…I hyperthyroid problem but it’s normal now ….is it possible for me to gain the weight which i feel next to impossible for me becoz I tried everything from years….
Can u help me out with this…
Hi Mahi , dont give up , if your thyroid is functioning normally niw , you can gain weight . try following the diet plan mentioned above
Hello Ma’am
I am Rahul Maheshwari. I am 25 year old and 5.5 inch my height but my weight 52 kg , wants weight gain and i take 2000-2500 calories everyday but weight does not again please tell me, what should i do?
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.