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
Hello Payal madam,
I’m Aniket . I am living in Netherlands for studies. I want to ask you that is it suitable for one who also do gym ? My weight is 64 and height is 168cm.
Thankful Regards,
Aniket
you can follow this – http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
hlo
mam i have 56 kg weight . I want to gain 5kg weight .I am 21 years old
Pls tell me dietry plan to gain weight
follow above mentioned diet plan
Hi Mam…I am 16 years old and i am too much skinny. I wanna to gain my weight….plz suggest me Mam.
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.
Hello i m 24 years old guy my height is 6.2 weight is too low 61 plz help me to gain early
above mentioned diet plan will help you
Hello Ma’am
I’m 23 yr old and my height is 5’7 but my weight is 51 kg. I want to gain weight and body fat.
I’m eggetarian. Please suggest me a healthy diet.
Thanks
the diet plan mentioned above will help
Hii Mam….I m 19years old girl …my weight now 42kgs …How i gain my weight Upto 10kg in a Month…please suggest me
Hi Priya , gaining 10 kgs in a month is not a practical idea . please give up on any such plans which will make you even more unhealthy . stick by a balanced and nutritrious high calorie diet plan like the one mentioned above and add some strength training workout to your routine to gain 2-3 kgs in a month in healthy way
I am Siddhant Garg. my height is 5.7 and I am 20 year old my weight is still very below and I am looking very skinny I tried many things to gain weight but I am failed to gain weight every time.
I also joined the gym but my weight got low so please give me any suggestion to secure and makes my life happy.
Hi Siddhant ,
did you improve your sleep and diet calories while going to gym ? if not , then that must be reason of your weight loss after gym . you can give it a shot again , and add protein powders and adequate nutritious calories to your diet and see if it work for 15 days . we can then decide accordingly
I wanted to gain weight as I am skinny my weight is 60kgs and 20years old and wanted a diet to gain weight plus you recommended skimmed milk powder can you plz provide me with the brand and do I need to go gym along with diet plan or just start eating . Plz provide me with appropriate diet and exercises it’s will be really helpful
Hi Divneek ,
a good 3000 calorie diet plan is mentioned above , you can follow that to put on your weight . only diet will give slow results , hence the best way is to add some strength training to your routine at the same time with diet to achieve faster goals . you can add protein powders too. amul milk powder is good
HI,
My name is Ashima, I am 30 years old married woman. My weight is around 40 kg and height is approx. 5-4″. I have a lean physique . I need to gain weight which I have been trying to since last 3 yrs but its not working even after taking proper diet . Kindly suggest.
Thanks!
Hi Ashima ,
can you please ellaborate on what all things you have tried , so that i can suest you something other than what has already failed for you in these 3 years
I am 24 yrs old,height 152 cm,weight 50kg.
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 – 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 im 23 years old and my weight is 34.6kg. hight 152 CM…fat 10.3 . bmi 15.0 . bmr 9.05 In a month how much kg will i gain. Plz tell me
you can gain around 2-3 kgs if you follow the diet plan well/
Hello Payal,
Thank you for the information.
I am 33 years age and my weight is 62Kg and my height is 6 feet. using above diet plan how much of weight I can gain in 1 month .
you can gain 2-3 kgs in month if you follow the diet plan well along with some strength training workout
hello mam….
thanks for providing a great help to all people who suffering from diet problems.
my name is Diljeet Singh. i am 22 years old. my weight is 57kg and height is 5’6″.
i am looking so skinny so i started workout at home for gain weight. so please suggest me a proper diet plan and any exercise for gain weight and fat as soon as possible.
Hi Diljit ,
you can follow the above mentioned diet plan . it will really help in gaining weight
Hi Payal,
Thanks Dear for the diet plan. Could you please provide the weight gaining diet plan for (2 -8) years old kids also.
Thanks
Pooja
Hi Pooja , Thank you for reading at Dietburrp . You can check this – https://www.dietburrp.com/indian-diet-plan-for-toddlers/
hii my age is 23 years, 63 kgs wght, 172 cm height. How much weight i can gain by eating only 4 eggs n 3 times rice per day up to 1month.
Hi cDaya ,
Thank you for reading at Dietburrp . If you add uoto 500 calories to your daily diet through above mentioned foods , ou will gain half akilo in a week . so first calculate the total lcalories you consume every day , if you are consuming 1500 calories , than you can add the above mentioned items and increase 500 calories in addition .
hii mam i m megha i m 19 yrs old nd my weight is 41 kg my height is 5 . my weight is not increasing what should be my weight relatove to the height and how can i gain it.
your weight should be between 45 and 50 . you can use the diet plan mentioned abov , along with some strength training exercises .
hi im 18 years old and my weight is 41kg. hight 5.2…In a month how much kg will i gain. Plz tell me
you can gain 2-3 kgs if you follow the diet plan properly with exercises
Hii mam , I am Anish Meena I’m 17 and my weight is 57kg and my height is 170cm , but I’m looking skinny and no clothes are fit for me so I want to gain weight 65 above so how much time it take and can you give me a diet plan for this
Hi ,
you can use the diet plan mentioned above . you will gain 2-3 kgs in a month if you follow the diet well alog with some strength trining exercises
hy i m 23 yrs old n i m thin ….n doing gym as well … How i gain weight fast ??
Tell me some tips ,,,n i m eating non veg. once in a week
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 I m Shrushti.. I m 22 my weight is 35 it’s not incresing past years. I don’t fee too hungry. I need to gain weight plz help me
if you dont feel hungry at all , then you should start taking some tonic / appetizer that will make you feel hungry and increase your hunger so that you can consume healthy food and gain weight. please see a doctor for this.
Hi i m Singh aged abt 58 male, 176 cm, 58 kg appearing very skinny, living alone can get home made food only on weekends. My appearance is creating hurdels in my carrier progression.
Pls advise me diet plan to gain weight quickly without side effects.
Thanks.
bloc
Pls advise me how
My hight i
Hi , please check this – https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/
Hi ,I’m prakash , I’m 22 years old ,my ambition body building , but which foods are good I cannot no,no motivation any one…I’m still go to gym 4years , my wait 80fall down 76 .. I’m very feel about it… please mam contact me my watts app 9715786588
check this – https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
http://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
Hello! My height is 183 cm.and weight 75kg . My bmi is normal look but still look skinny why so?
Hi Abhigyan ,
this is a very common issue . dont worry , you can easily improve the way your body looks with a little workout . just start working out for strength training
Hi, i am Jith. I am 22. I have ulcerative colitis. My weight is 45 and height 163 cm. I have to gain weight and height. I am veg. Please give me a diet type to gain weight. Also give me some quick digestive food lists.
Hi Mam I am 20 years old and my waight is only 50 kg for 3 years and my height is the 168 cm i am very skinny and worried about my weight some time i get very upset about it. Can i gain waigh by following this diet chart
And what kind of exercises you recommend for weight gain
Hi Roopesh , yes this diet had helped many of my clients and im sure it will help you too if followed correctly as mentioned .
you need to do strength training workout to be able to gain good muscles and strength
Hi I am Sudhir
I hvé to gain weight but I can’t eat too much , what should I do to eat more and more..
eat more proteins like fish , chicken and add protein powders too
hi im 17 years old and my weight is 35 kg. In a month how much kg will i gain. Plz tell me
Hi ,
If you follow the diet well along with strength training workout , you can gain 2-3 kgs in a month . and thi will be lean muscle weight .
Hello Ma’am,
My age is 27, height 5’10″and my weight is 55 kg. I am very skinny. I want to gain weight. Please help me in same. In how much time i can gain weight around 70+ kg.
if you follow the above mentioned diet for a month , you can gain upto 5 kgs . remember strength training is very important
hi,
i am 42 years lady. my height is 5.2 but my weight is only 38 kg . i am not having any other health issue. please give me some suggestion for weight gain. i am 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 – 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.
I am Priya… my height is 5 feet and my weight is 45 . I gain weight very easily but after some time I loose weight
whyyy?
Hi PRIYA ,
THIS MAY BE due to high metabolic rate . if that is the case , have you checked your thyroid ever ? next time you meet a doctor for any reason , remember to ask about this
Hi, i am 18 years old and my weight is 49 kg and height is 170 cm. I want to gain my weight as i am very skinny and i want to gain mass. Kindly give 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 – 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.
Hello, i am 14years old with a height of 175.26 around and weight around 43kg..Can you please tell me a proper Veg diet from breakfast to dinner.. And is it possible to gain more weight in 1 week.. Loved your blog
Hi Krishna,
the above mentioned diet plan for weight gain is good and will help you gain weight . all the non – veg items are given with a choice of veg item , so you can choose according to your food type
Hello ma’am…i am 20 year old with a height of 4 feet 11 inches…with weight of ony 36 kgs. I have a very high metabolism.so how can i gain some 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 – 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 m 19 years old and my height is 5’9” and weight is 48 kg.. i want to gain weight as well as mass to turn up my skinny body..
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
Ii am 20 years old and my height is 158 cm and weight is 43 kg . Can this work for me as well ? Can you please tell me some add ons if necessary….
Hi Nikita ,
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.
Age 22
Weight 35
Can you please tell me how to 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 – 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.
Hello mam
Hello Payal,
I am Rajan aged 34 from Chennai and need a help. Currently I am suffering from a rare auto immune disease + Candida yeast infection + Klebsiella Bacteria infection as well.. I have been doing lot of research over the internet and looks like I would need to avoid starch and sugar carbohydrate to ensure that candida and Klebsiella is removed or reduced from my system. Could you please help me with a customized indian diet with low starch and low sugar. I also don’t want to end up looking very lean as I am already 6 feet high with 59 Kg weight only.
Hi Rajan ,
I would have loved to be of help to you , but i would suggest tha you should get in touch with a dietician from your city , and get a diet prescribed after showing her your entire reports and medical background.
Hi . My age is 23 nd my weight is 49 kg ..nd height is 5’5 ..how can I increase my weight ..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 – 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.
Madam i am doing diet as mentioned above please tell me any best protein supplements at medium price and when to take it after workout or before workout? with water or milk??
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech . you can buy the one that suits your budget . he ijstructions to have it will be mentioned on the pack .
Hello mam
I am 26 yr old and my height is 6 feet and my weight is 58 kg. how can i gain weight according to my height and what exercise i have to do. In how many days i can see a change by the above mentioned diet chart.
Thank you
If you follow proper strength traibning exercises , along with this diet chart , you can gain 2-3 kgs every month .
Hey Ma’am!
Age:16
Weight: 34
I need to gain weight. What can I eat? Will the above diet suit me?
yes it will help
Hello mam.
I am Nitin chandran. I am 25. Height:5’9.
Weight: 56.
Shockingly, since last few years, i have losed few kilos drastically. I strongly intend to increase my weight. For that, i am even willing to quit my smoking and untimely eating habits. I intend to follow a strict and a disciplined healthy diet regime. However, nowadays expensive gym routine, costly protein shakes and all, I cannot afford that at present. Can you guide a some cheaper & effective steps, which can help me in gaining some pounds??
you can buy some weights, these have only one time costs .. of if your city has the facility , you can rent out the weights , see youtube weight training videos and follow these exercises at home . along with that you can follow the diet plan mentioned above , this will help you in gaining weight
Hello Mam,
I’m Dhairya Gupta.
Age – 14
Height – 5.1 ft
Weight – 40 kg
And I want to gain extreme muscles and weight as soons as possible. And also Height. Girst of all I wanna get great height then superb muslces. Please help me out.
the above mentioned duet will help .. read this for height – https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/
Regular Weight gain diet for women age 25
Above mentioned diet plan will help .
Mam,
Should we eat eggs with yolk?
yes … you can have 1 – 2 yolk in a day … not more ..
Hello mam…
I am male,, 23 old and my height is 5″6′ and weight 45kg.. pls give me easy diet bcoz i live in hostel,,, or any supplement…
https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/ chek this
Hi mam
i am 20 yr old girl….i am just 36 kg …..ma height is 5.5 ft ….can u suggest to gain weight within a month…..
yes the above mentioned diet plan will help yo in gaining weight if tried with strength training workout .
hi mam ,,
can u suugest bengali diet plan (3000 calories)……
hI sOUPRA ,
Sorry i dont have it ready right now , you can refer the above mentioned diet plan
Hi,
I am 28 years, 48 kg and 171 height. Till now my daily activity is very lethargic with absolutely minimal physical activity and no exercise at all. Most of the time I spent either sitting on chair or lying on bed and resting. However now I am motivated to do something about my health and plan to start doing some efforts in body building. Your calorie plan helped me to make personalized diet plan for me. I am aiming at 2200 calorie a day. I want to gain weight and muscle mass slowly and steadily without any rush.
My question is, is there any diet plan or any exercise that I could adopt to increase my height 2-3 inches, considering my age. Although I am aware at this age point it is close to impossible to gain height, however I feel that I should ask you as well. Even 1 or 2 inches would be fantastic.
Thanks.
Hi Priyank ,
check this – https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/
although i cant swear by it , but you can give it a try …