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
Hello Maโam! Iโm 17 years old of weight 40. I need a diet plan to follow to gain weight.
Hi Kanchan ,
thank you for reading at Dietburrp . You can follow the diet plan mentioned above .
Hi mam. Ian rishi.33 yrs old.my ht is 5.6′ wt is 55.am skinny guy. After dengue I lost wt badly..and I need to know how much calories diet plan I need to follow.plz guide me with diet chart if possible.i need to gain wt near abt 72 to 75.
Hi Rishi,
you can follow the diet plan mentioned above .This will help you in gaining good weight.
alternatives of Groundnut Chikki/Roasted Soya Beans
Hi Shyam ,
you can have plain roasted groundnut with a piece of gurr . or have roasted channa dal , or boiled kabuli channa or red channa or other lentils/ sprouts .
Hi Payal,
I am a 24 yrs old guy,5.9 ft,weighing just 52 kgs. I want to put on at least 20 kgs. So how long should I follow this plan to do so? And I won’t be able to exercise much as I am recovering from a broken leg and wrist(3 months past accident, normal calcium medication is going on). So do I need any modification for this?
Hopefully waiting for your suggestion.
Stay Fit!!
Hi Sekhar ,
Wish you a fast recovery. so currently we need to avoid all sorts of workout till you heal . meanwhile you can follow the diet plan mentioned above . this will really help . this diet is also rich in protein and calcium and this inturn will also help you in healing faster.
Hi maaam… thank u maam after serching a lot i got this budget deit… one problem is there maam can u plz suggest me.. in between the brekfast and the lunch if i take any thing i will not able to eat in lunch… mid morning mein khaliye toh phir lunch bhook nahi lagrii…. maam plz suggest something.
Hi Armaan ,
if you have tomato juice o soup in mid meal , it will make you feel hungry for lunch and dinner . you can add a spoon of skimmed milk powder to this soup , to increase the calories and protein .
I am SURESH, I am 24 years old. Height 5’7”, weight 53kg. I Want to gain weight. Please suggest the foods with timing.
Hi Suresh ,
thank you for reading at dietburrp . i request you to kindly go through the diet plan mentioned above in the article . all the food items are mentioned in details . you can follow that . or if you watch our video , the timings are mentioned in the video as well.
My height is 172cm & weight 70kgs. I want to go to 75kg. What should i do
Hi Ravi ,
You can follow the diet plan mentioned above for weight gain . if you follow it for 2 months along with strength training , you will gain good weight.
Hi mam, I am Sujatha my son is 30years old and he is suffering from hypothyroidism &lost weight what to do to increase weight please help.
Hi Sujatha what is his height and weight , ids he on medicines ? is it hypo or hyper thyroidism ? can you mail his TSH levels .
Hlo mam!! I am 18 yr old girl (5 feet 3 inch)… My weight is only 36 kg… Plz suggest me some snacks i can hav… N i catch cold very easily so i avoid bananas… N i can’t eat lot.. My quantity is always very less… So how i gain weight… Plz suggest my some snacks.. As i like having that as compared to meals…
Hi Chavvi ,
you can have ladoo, cashew nuts , anjeer , dates , dry fruit chikki , boiled eggs , paneer , cheese etc
Mam,I am 24 years old and 61 kg weight with 5 feet 9 inchs height.i just wanna put lean muscle,slim but muscular.will this diet affect the digestion ,cause I take 3 proper meals daily where rice in lunch and roti at night..
Hi Sayan ,
yes you can follow the above mentione diet plan for weight gain , this will not affect digestion if you are working out as well.
Hi Mam when i calculate found this diet plan contains more than 4500 calories. so should i follow this or not because i m some scared i don’t want to become over weight my age is 23 year and hight is 6’1 inch. Please suggest.
akhilesh , you must have calculated the ” or ” options also … please check again , there are a few options metioned above ,
Hi mam…I am 16 Year old boy , skinny, my weight 54 kg I wanted to gain please suggest me a diet
HiTausif ,
the above mentioned diet plan can be followed .
Hi mam..this is samistha.. My age 22 weight 44 kg height 5.2.. Im a thyroid patient(in which a person is lean or thin) plz suggest this plan is good for me or not to gain weight..or any modifications is needed to fit my purpose according to my thyroid problm.. Plz suggest.. I would be glad if i get a rply from you.. Thanx
Hi Samistha ,
You can follow the plan without any hitch . please go ahead .
Hi mam..this is samistha.. My age 22 weight 44 kg.. Im a thyroid patient(in which a person is lean or thin) plz suggest this plan is good for me or not to gain weight..or any modifications is needed to fit my purpose according to my thyroid problm.. Plz suggest.. I would be glad if i get a rply from you.. Thanx
Hi Samistha ,
Yes you can very well follow the diet plan .
Hello! mam myself priya and I am 23 years old, my weight is 43, and my height is 5.1, my upper body looks very skinny I don’t have cheeks, I want them please help me out for diet plan, I am a married girl still not weight is gained, As you know all says after marriage weight will put on automatically but here in my case it takes vice-versa I look skinny please please please mam help me…. I am eagarly waiting for your reply
Hi priya ,
you can folow the above mentioned diet plan . this will really help
Hi Mam I am 30 years old.my weight is 66 kg n height is 6 ft .plz tell me diet plan for musculeus body n weight gain
Hi Nivrutti ,
your weight is ok for your height . kindly specify your body goal .
Hello My name is Adarsh Patidar I m 18 yr old boy . My weight is 60kg and my height is 5.6 so kindly Tell me that whether i need to increase my weight or decreas Suggest me?
Hi Adarsh,
dont get confused dear .. this is a time when you need to choose your dream body ,,, do you want to look masculine and ripped ? or do you want to have a slim , slender look >?
calculate your BMI . –
Hi mam. Iam 19 years old but I look like 14 years. I need a good diet plan for body growth .pls help me.
Hi Vikas , the above mentioned diet plan will work well in ters of body weight and growth . but you also need to include exercises in your routine .. are you doing any >
Honourable ma’am
I am a school teacher . My age is 29 and my hight is 6.2 . The thing which displease me is that Im very thin with only 67 kg weight . For many days I have been seeking a proper diet plan for gain weight so that I can follow it . Lots of diet plan I hv gotten too from net. But due to my school duty and dissimilary of food habit I have not able to utilize these . I hope you will prepare me a special diet plan which contains about 3000 calory throuh evaluating the below things
1) I am a Rice eater. In a day I eat Rice for three times with veg or non veg.
2) Roti or paratha is not taken as daily main food in our family . Ocasionally we eat Roti . There for It becomes unfamiliar to add roti in my diet plan.
3) I eat different meat axept beef.
4) My school time is from 8 am to 3.30. Pm .
Please refer me a apropiat gain weight diet plan to my email.
Thanking you
With hops
Hi mam!my name’s Nikhilesh and I’m 20yrs old!
To say im really 50 but don’t look though!
I have been HUNTING diet chart plans for myself to gain some weight and get bulked myself.!
So I request you to help me out and get me one nice personalized diet chart plan for weight gain mam!
I’m a egg-e-terian,and yes for supplements if you say so!
Pls do help me mam!
Thank you! Will be eagerly waiting for your reply!!!!
Hi ,
thank you for reading at dietburrp. i am sorry but we do not have any personalized diet programs for weight gain . although a lot of our reaaders have gained 10 – 15 kgs weight by following the above mentioned diet plan for the required period of time. you too can follow it and get benefitted.
Hi ma’am. Please will you tell me how much amount of protein we’ll get from this diet.
Hi Kabir ,
we have calculated the protein in the table , it comes to 95 . you can see the breakdown of whichdish is providing how many calories and how much protein in details in the diet chart given above .
Hello ma’am
Ma’am do I require supplements with this diet plan to gain muscles and weight along with gyming daily? Do help me ma’am to reply as I’m in big confusion.
Thanks
Hi Yash ,
taking supplements comes in picture at a later stage when you start getting a muscular stature , whey protein can be introduced then . what are your body stats now ? and have you started training your muscles intensively ? if yes , then you should start with supplements .
Hello mam, my name is jannat. i am 24 yr old and my weight is around 38 kg to 39 kg.. is there any diet plan so tht i can gain my weight in 1 month.
the above mentioned diet will help you jannat , please start following i for a better health .
Mam I meant I am following your diet plan, but can you recommend me some particular foods or snacks which i can eat daily to gain weight faster. And I am using endura mass as well is that ok
Hi Asha ,
no the diet plan is enough . more than 3000 calories is hard to maintain by the body when not into intensive workouts . hence follow this and if endura helps in weight gain then ok , otherwose try ensure protein supplemmmmment
Mam I am 24 years old, my weight is around 40-45 kgs and i am looking out for a faster weight gain process in my body though i am following your given diet plan as well, suggest me some liquid weight gain diet as i am much focused on them, also i am dependent on endura mass for the result
Hi Asha ,
everything else is ok , but there is nothing like a liquid diet plan for weight gain ? if you meant something different , please explain .
HEllo mam mera weghit 60kg hai aur height 6 feet kya karu main bahut preshaan hun pls help me pls pls pls pls pls
Pls
Pls
Pls
Pls mam pls
Pls
Hi Anil ,
follow the above mentioned diet . it will really help in gaining weight .
Hi ma’am
I am 6 feet 1
My weight is 61 kg
What should I do to increase my weight??
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – 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 ma’am I am aditya of 14 year my weight is 35 kg so less I want to gain weight in 3 months by 15 kg will this plan work?
Hi Aditya ,
Yers this plan will help you but you can gain 3 kgs in a month if you follow it well. following strength training exercies along with this diet is the best way to gain weight .
Hello Mam,
Hope you are fit and healthy!
I am 25 years old. My height is 5’5 and weight is 55 kg. I want to gain weight up to 65 kg. Is this plan is sufficient and good for me or anything else is also required apart from this plan. Actually the problem is I eat alot in my routine but I don’t know somehow it doesn’t reflect on my body. Should I go to gym? Please reply me ASAP. Thanks for your support.
Hi Dishant ,
Yes a gym routine will help you great deal in gaining weight . concentrate on strength training at the gym . yes food wise , the above mentioned plan will help .
pls suggesse us for a meal plan for working hours 8,30 am to 12.45 pm and 4pm to 5 pm wit 5 feet 6 inch height and currently 54 kg ,,,i want to gain weight atlestt 65 kg , i m working light work like walking approx 5 km a day with zig zag moving during working and also staying single.
My daughter will become 4 years old in feb 2018. Her weight is 12 kg. Is this normal for her. Can you please suggest a diet plan to gain her weight.
check this – https://www.dietburrp.com/indian-diet-plan-for-toddlers/
Mam I have a problem to digesting fat like peanuts milk brown bread etc so what can I do to digest them?
hI vaibhav .
Have you seen the doctor ?
My height is 183 cm and weight is only 55kg.
So how can I get weight.
Please give me best opinion.
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 m 70 kg with 170 cm, regular with gym. mam i want to become hunk, nd luk forward to put another 10 or 15 kg along with increasing muscle siลผe, suggest me high colorie diet that i can eat (probabaly 3-4times) to fetch me 1000 calories each day , rest i will manage everything , means mam dalliya broken wheat in milk will suffice or not if taken for 4 times or u suggest mam something , please plzzzzz ( i m non veg )plzzzz mam reply , thanks in advance
check this – https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hii pls rply
Mam at late night if I eat 1 banana+1 glass of milk,is that be fine?
yes , post dinner that is ..
Mam can I eat bread in the morning(only on sundays)?
yes you can
Hii maam .. I am suffering from.anxiety past 2-3 months working on to cope up with that. It reduces my weight upto 48 .I want to gain my weight.age-24 even feel more cold than usual now a days.but sometimes hv acidity prob .please suggest some helpful
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.
Mam can I Eat banana at lunch time if it is not possible to make both pulses and vegeis?and mam in the mid evening can I have fruits like- oranges,banana,etc.with soyabeans?
Hi Ashish , yes you can make the mentioned changes.
Mam in the mid morning I can eat fruits also?and mam at lunch time if it is not possible to make veg or dal what can I eat extra ?
Hi Ashish , you can have fruits like avocado. for lunch you give me the available choice ? you can have omlette too.
Hello ma’am, I am 19 years old n my weight is only 42 kgs..from many days I was trying to gain weight but nothing ( soyabeans etc) nothing worked
Also m a student n most of my time I used to spend outside so sometimes it becomes difficult for me to take proper diet….
I want to increase weight fastly
Around 3-4 kgs ….I leave d home in morning at 7-8 to 7 …this is d biggest problem coming in between taking the perfect diet plan uh have provided….
I will be grateful to you if you can tell me what should I do …Thanks a lot
Hi Dami ,
so make sure that the meals that you eat are similar to the ones mentioned above . so whenever you can eat , the the itmes mentioned above . and read this for more tips – http://www.dietburrp.com/how-to-gain-weight/
Hi mam
My daughter’s age is 12 and her height is 4’5 and weight 34 she want to gain her height and weight please provide her the suitable diet.
Hi Rashmi ,
check this – https://www.dietburrp.com/how-to-gain-weight/
Hi
Iam Chithra from India. Iam 27 years old and 160 cm height. But i have only 42 kg weight. I wish to improve into 55 kg. Is it possible to gain 3 kg per month.
Please give me a sujection..
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.
Hlo ma’am
Recently i had recovered from dengue and there is very less number of blood cells in my body which were lost while my illness… So please suggest me proper diet plan which i should follow to recover my blood cells faster
to recover blood cells , you must include garlic , sprouts , peanuts , papaya , eggs in your diet .
I am 19 years old.I have been visiting the gym for the past 4-5months. My weight had increased from 49 to 57kg and now it’s stuck. Currently started following the 3000calories diet. Been 2 days. Will this increase my weight? Could you suggest some low volume but rich in calories food.? Also using mass gainer.
yes give it some time . check this article – https://www.dietburrp.com/how-to-gain-weight/ this has tricks on how you can increase cals without increasing volume .
Hi,,i am Sakhsi,married 2 years ago .height-5’5inch and age of 23.
I have a child .
I am too weak and my weight is only 40 kg after my child,s birth.
Plz help me 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.
Hi iam faheem iam 20 year old and my height is 170cm and weight 50.iam looking very skinny i hate eating food whenever iam eating food after some time i feel my stomach is full ,i cant eat after a limit i tried alot.eating is like a torture for me.please help me.
please see a doctor and get a tonic prescribed . this will improve your liver function and hence your hunger and digestion will improve too
Hi Madem this is Lucky I m 25 years old and looking to build my body my weight is 45 height is 5’9 I m a vegetarian plz mam pls help me I have 3 months time … I m planing to spend my 3 months only on my health .. ur suggestion would help me to change my life . My health is important .. plz don’t tell about calories intake etc etc… Give sum tips like easy ways to gain to maximum healthy weight..waiting for your reply madem
https://www.dietburrp.com/how-to-gain-weight/ check this . all the required tips and tricks are mentioned here
I need complete diet chart for my meal ,coz am very skinny so what I should do mam please tell
My weight is less than 50
follow the above mentioned diet chart . it will help
My name is Vishal and I m 21 yr old boy . My weight is 72kg and my height is 5.6 ……. so kindly Tell me that whether i need to increase my weight or decrease…. Suggest 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 – 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.