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
Mam, I am 28 yrs old male . Height 162 cm,weight -43 kg what diet shoul I follow ? I need assistance … my no. 8013405327
Hi Kaushik ,
The above mentioned diet plan is good for yo to follow.
Hai mam I am a very skinny person who is unable to gain weight and had to suffer a lot of criticism from my young age. I am just 15 years old . Can this diet help me. Can u suggest some exercises?
Hi Vyvidh,
You can use the diet plan mentioned above in the article and for workout , check this – https://www.dietburrp.com/the-ultimate-workout-plan-for-weight-gain-exercises-for-male-and-females/
Hello mam my name is Rounak Saha I am from West Bengal and I am too skinny my age is 15 and my mass is 43 kg so please help me in Gaining mass by suggesting a healthy Bengali diet plan
Hi Rounak , we do not have regional weight gain diet plans yet , but you can follow the one mentioned above , this is a generic diet plan and suits every cuisine.
i Am 18 Years Old ..And My height is 180 cm And Weight Is 58 kg which is underweight……
Is this diet will help me to increase my weight in 30 days….????
Yes you can gain 4 – 5 kgs in a month if you follow this diet along with strength training workouts .
Thanks
Can you suggest the best time for doing exercise and what type of exercise we should do
Hi Vinny ,
workouts can be done at any convenient time , mornings are best. if you need to gain weight , you must do a 10 mins cardio followed by strength training and weight exercises. This will help you build lean muscle mass. We are soon going to post an article and video on weight gain workout.
Actually i want to know how could i gain weight as much as possible. I am a class 9th student from patna bihar. Currently my weight is near about 43 kg i want it to be 60+ . How could i achieve it. Pls reply me a good advice
Hi Priyanshu ,
you are quite young to be wanting to be 60 kgs . What is your height ?
hi mam thank u for this information but for how many days should we follow
Follow it for a month . you will start seeing positive chnges. you can continue to follow till you get your desired weight.
hello mam thank u for this information but for how many days should we follow this for effective result this is safe method right bcoz i wanna follow this rigorously so
yes absolutely safe and natural . Just make sure you follow strength training workout along with the diet. All the best !
Hi mam.
I’m 30 height 5’6″. I have started this diet plan but feeling bit itching symptom in my body is it good or I should reduce some calories
Thanks.
Hi Ram ,
is it hust itching ? or do you have redness on skin or other symptom ? did you eat anything that you are allergic to ? if you dont have any allergy , then its just a co incidence.
I’m disha,18yrs.im too skinny,I can’t go to gym because of my busy schedule.how do I build muscles?
Hi Disha,
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. I just want to know that how to gain weight I’m a calisthenics athlete I take proper diet according to my goals for strength and building muscles but I’m unable to gain weight pls .. help me and there is also a reason that I walk about 3-4 km daily as I’m going to office work …. Is this also effect my body for not gaining weight pls help me I’m very upset
Hi Sahil ,
walking is ok , but if you include strength training in your routine , it will help in gaining muscle mass .
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 my weight is 59 inch so I can increase the weight and going regular gym in working on deadleft . But not improve in weight so can take this abvoe diatplan process so please help me out there I request u.
Hi Sachin ,
ofcourse you can take it . It will definitely help.
Hlo
Siir/ madam
I am is sandhu my height is 6″3 but my weight is only 65 kg now i increase my weight how?
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.
Hlw mam I’m 19 years old, my height is 5 ‘3 and my weight is only 42 kg. Please suggest me increase my weight about till 55 kg.
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 , I am 14 years old. My height is 5feet 4 inches but my weight is only 38kg and i am vegetarian. PLease tell me how i gain wieght in 1 month
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, Good morning
My name is Rajesh Kumar Mishra & I m 23 years old & I m a network marketing distributor so I have no many time for implement your diet plan but I want to gain my wait..so please suggest me what I do.
Hi, Thanks for reading at dietburrp.
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 dear koi acchi si economical wheit gain vegetarian dite batao na.
Mam please help I live to depressed 1 year ago I was some fat.so I started exercise and eat too less about 2 months then I be thin but I don’t stop too much exercise and eat too less in lack of knowledge because on that time I was not knowing how to eat according to exercise. My continue exercise make me fat but I become too weak and now I am not able to do anything for more time but I am looking fat.I feel so tired and weak please help me mam please please u don’t know how much I am depressed
please mention your current height and weight as well as age .
Mam i am a skinny boy and i belongs to a middle class family please suggest me a bugdet diet which will help me to gain weight
Hello Mam..
I’m 19 years old & my weight is 38 kg..
For the past 3-4 year’s I’m only weighing 38 kg & I’m literally pissed off hearing that I’m so skinny..As a tight schedule for my Cllg, I’m not getting enough time to eat..& moreover I’m losing my apetite..Plzz help me out Mam..
Hi Dipsha , you can take a tonic to increase your appetite .. and check these tips out – https://www.dietburrp.com/how-to-gain-weight/
Hi Madam,Need your help ..My age is 32 .My height is 5 ft 8 inch and my weight is 64kg. Please tell me how to gain weight .As i am working in shifts so it is difficult for me to do workouts.
Hi Happi ,
follow the above mentioned diet with changing the timings as per shift but keeping the menu same. exercises timings can be adjusted with your work timings .
I run for 30 minutes 4 to 5 days in a week. Is it detrimental for my weight gain process or should I continue to run and stick to this diet plan?
Hi Mayuri ,
Please continue with your running and have this diet … you can add some strength training workout at the end of running .
What are the workouts do I need so as to gain weight and without belly fat?
Hi Raj ,
You need to do strength training . we are working on an article about gaining weight with exercises .. so keep checking this space to get notified .
Hi, Mam
mujhe weight gain krna hai kaise kru
follow the above mentioned diet plan ..
Hi Mam,
My doctor I am 30 years old and my weight is 52 Kg. I lost 6 kg weight due to anxiety issue. but that is sorted now.My gastrologist did all test and everything is fine and she suggested me to take high calorie diet to gain weight but I don’t feel very hungry. after having breakfast never feel t have mid morning breakfast or lunch. please help.
Hi Mayank ,
check this video – https://www.youtube.com/watch?v=dyZIYa1wxC8
Can you explain that milk+skim milk powder or water+skim milk powder…pls
It Is milk + skimmed milk powder .. because , you drink 1 glass milk , but acquire the nutrition of 2-3 glasses of milk .. so increase the quality of nutrition , without increasing the quantity of food.
Hyy mam
I am rohit my age 18 and my weight is 48 kgs
I want to increase my weight without supplements I don’t do any exercise how can I 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.
maa’m i’m underweight my height is 5ft 11 inch.
and my weight is 47kg i recently join gym (1week) ago.
please suggest me a diet chart for weight gain.
thank you and maa’m i’ve a question i’m active smoker what would i do next??
Hi Avijeet,
smoking can actually be a reason ofyou being underweight , deadly habits should be gotten rid off .. the diet plan mentioned above will help you in good weight gain .
Hi mam, I am Harsha aged 23 and I am 46kgs past two years and there is no increase in weight. May I know how to increase my digestion power?
is there difficulty in digesting the food ? or is your appetite low ? what is the actual issue ?
Hi Mam,
I am a working women… And i work in night shift. Due to this i am facing many health issues nowadays. Could you please help me out with the diet plan to gain weight.
Thanks
Hi Priya ,
Thank you for reading at Dietburrp . we have just the thing that you need . check this – https://www.dietburrp.com/weight-gain-diet-plan-for-indian-night-shift-workers/
This information is really good, I’ll try to follow this routine. If I get positive results I’ll definitely recommend this to my friends as well as relative.
Thank you so much.
And one more thing, is it mandatory that i should workout if i have to follow this plan?
yes , if you workout , we will make sure that the weight you gain is healthy weight and not fat weight .
Hi,
Should i consume all the above items mentioned for a meal?
sorry i did not understand, the entire day’s menu is mentioned. if you feel you cant eat so much , keep the menu same and have in less quantity .
Hi,
I want to share my diet plan. could u please guide me weather I m going right??
mrng 6am- pre workout 2 bananas
postwork out gainer+creatine
8am- 2 egg whites
8.30- Brown bread+peanut butter,Daliya
10Am – 4 chapati with veggies
@12- boiled chain
2pm- rice with daal
9pm-4 chapati+rice+daal+curd
bed time(10pm) I take my gainer
plz give some suggestion on this ✌
Hi Pradeep , every thing else looks good but 2pm to 9 pm , ypu dont have anything in between , which is really wrong . you will end up with acidity in the long run
How much time gap require between early morning and breakfast
Hi Kshama ,
it can be 2 hours or less , the time gap between these 2 meals is not very important . so dnt worry .
Im 18 years . Height 5’8। Weight 47kg . Help .
I really need your assistance.
Does this diet really help.
Please reply
Hi Ankit ,
yes it realy helps . you need to follow a good workout routine with this diet . strength training and this high calorie diet together will help you gain the needed weight.
Hi mam,
I am 26 and I had delivery my baby girl last year not that i find myself week i would like to strength up my sagging muscles. I planned to work out ,can this diet plan help me .? Please reply
Hi Zulina ,
what is your weight ? and height
How mam plz suggest any supplement for weight gain.21years old boy wants to waight gain,his present wt is 50 and ht is 5’10”
https://youtu.be/3jU_5VMHJ2w check this video ..
Hi mam…my self nisha, i m 24 and my weight is 45 kg…my legs are very thin….I wants to gain my weight please help 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.
In case follow the food chart.(3,000/day).
How much kg increase in a month
you can gain 2-3 kgs in a month
Helo ma’m,i’m very much sad about my skinny body…I’m trying so many foods,fruits,juices but no improvement..I’m 21yrs old girl,but my weight is only 38…i’m having white discharge problem..Is it the reason for my underweight?every one making jokes about my body..i can’t tolerate this anymore ..So i just want to gain some weight..Help me ma’m
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 Kevin im 17 and my weight is 55kg and im 6ft tall in calorie needed calculator i need 3000 calorie diet plan,Can i follow this dietplan will this make me gain weight? ill go to Gym .This diet makes me gain weight and build muscle?
Hi Kevin , ofcourse it wil help youy in gaining weight for the initial 2 months . after which , to add on on more muscles you can follow this diet plan
– https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hello mam,
I am Kamal, i requested you for gain muscles year back. Now i gained muscles with your help. Very much thanks for it. But now problem is, i got belly stomach. please help me get rids of it. All i need is just flat stomach.
Hi Kamal,
wow , thats great . i am glad we could be of help to you . well for 6 packs / flat belly , you need to work out a lot … are you doing the core strengthning workouts ? if yes , you can follow this – https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/
And sir my height id 5.11 inch my weight is 63 how to increase my weight naturally (without supplements ) fast
Sir i want to increase my weight my current weight is 63kg so what to eat to gain fast by naturally
Hi ANKIT,
Thank you for reading at Dietburrp. You can try following the diet plan mentioned above. This will help you in gaiing weight naturally without using any artificial supplements. Make sure you also involve a 40 mins strength training session , this will help you in gaining muscle mass. and healthy weight.
Hello my age is 27 and height is 5”11 but my weight only 49 kg pls help me how to grain 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,
I am a Football player and I train myself 2-3 hours a day does This diet Help me For gain muscles.
Hi Avinash , it will build your leg muscles , buy you need to really train your upper body and do some strength training for it.
Thnx mam such a helpful dietburrup
Thank you for reading at Dietburrp. :)
Hellow mam..
I am a middle class boy and i am going to a local gym from 2 months..i am a skinny boy so, please suggest me a way to increase my muscles.
Hi Raj ,
you can follow the diet plan mentioned above .