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
Other things are fine but suggestion to eat banana at late night is wrong, it may cause major health issues.
Hi Sangeeta , thank you for reading at dietburrp and sharing your thoughts with us.
Deit plan for low potassium @ after liver transplanted dibittes patient
https://www.dietburrp.com/liver-transplant-care-pre-and-post-transplant-nutrition-indian-diet-plan-food-tips-esrd-cirrhosis/ check this diet plan.
Hey maam i am 15 40 kg 160cm and very weak eyesight…please suggest me a diet chart for gaining weight as well as for eyes and height.(only veg)
for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
I am 17 years old and height is 5″1 but my weight is 32 kg. Can this diet help me gain weight and how much time will it take.
Hi Neha,
try this :
for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
Hi mam, I’m 25years but my weight is 39.im un married girl I gained weight 10 to 12 pls suffort me.My aim gained 50kg pls mam help me
please check this : for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
How to gain weight – https://youtu.be/dyZIYa1wxC8
2800 calories – https://youtu.be/Mh9mtvnbj6M
2500 calorie – https://youtu.be/c3AQlvYwdRs
2000 calorie diet plan – https://youtu.be/4NiYodXMeUg
Why am i not gaining weight- https://youtu.be/jKIILfVDb94
Mam put a brief information about the multivitamin pills ..can make on 19 age could take this while going to gym regularly??
yes . there is no problem in taking multi vitamin.
Im 15 years old , 5.11ft tall and i am 59kgs , i want to gain atleast 6-7kgs in a month.
Pls help.
Hi Shashank , You can follow the plan mentioned in the article above.
मॅडम तुम्ही आहाराबद्दल खूप छान माहिती दिलीत, पण PDF डाउनलोड होत नाहीये,त्यासाठी उपाय सांगा
Hi , thank you for point ing pout , the link has been updated. please click on the download link and the pdf will open .
Hi i am not eating anything. I am suffering badly in the hospital. Can you give me a diet plan. I ham 40 years and have losing my life badly.please help me
Hi,
I’m 14 weeks pregnant and looking to gain some weight.
My current weight is 48.9 kgs.
for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
How to gain weight – https://youtu.be/dyZIYa1wxC8
3000 calories – https://youtu.be/6ZgP8_xH93w
2800 calories – https://youtu.be/Mh9mtvnbj6M
2500 calorie – https://youtu.be/c3AQlvYwdRs
2000 calorie diet plan – https://youtu.be/4NiYodXMeUg
Why am i not gaining weight- https://youtu.be/jKIILfVDb94
Mam iam 26 yr old and my weight is 42 and I wants to gain weight but due excess acidity I am unable to follow ur diet can u pls suggest me the diet for acid reflux patient plzzzzz
https://www.dietburrp.com/home-remedies-for-acidity-and-gerd/
Hello,
I am under weight ( 6ft 8inch, 52 kg) with pcos. Do you have any specific diet for pcos + weight gain.
you can follow this :
for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
How to gain weight – https://youtu.be/dyZIYa1wxC8
3000 calories – https://youtu.be/6ZgP8_xH93w
2800 calories – https://youtu.be/Mh9mtvnbj6M
2500 calorie – https://youtu.be/c3AQlvYwdRs
2000 calorie diet plan – https://youtu.be/4NiYodXMeUg
Why am i not gaining weight- https://youtu.be/jKIILfVDb94
hii mam,my age 26, my weight 54kg, height 5.5 and my goal 65kg can u please tips
follow the diet plan given above it will really help.
hii mam,am 26 age my weight 54kg, height 5.5 and my goal 65kg can u please tips
Thankyou Mam
I am not skinny anymore
🙂 im glad we could be of help to you 🙂
I want gain weight my weight is 39 only
follow the plan mentioned in the article , it has helped many users ..
Mid morning all 3 have to be taken
these are choices ..
Hi mam,
I am 14 years old and only 30 kg i am under weight plzz suggest me a diet chart and also a workout if possible
you can follow the chart mentioned in the article. for workout – https://www.dietburrp.com/the-ultimate-workout-plan-for-weight-gain-exercises-for-male-and-females/
I’m 18yrs old nd I’m 163cm tall. But my weight is 48kgs only. I wanna gain weight. So what should I do?
You can follow this diet plan .
hi mam my age is 30 and weight is 60 my aim is weight gain and mass gain
you can follow the plan mrntioned above
My weight is 53.2 please help weight gain
Hi Yash,
Following the diet plan mentioned above in the article will help.