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
Hi mam.
I come to know from net about powdered milk [skimm milk] is extremely bad for us because it contains oxidized cholesterol, which is supposedly the most dangerous type of cholesterol. Is it true?
Hi Satish,
Thanks for rreading at Dietburrp. I understand your concern, but dont worry , internet when provides knowledge , at the same time it can lead to a lot of confusions and controversies in our minds. and the same is true with skimmed milk. Technically speaking , no amount of nitrate is used in the process of making skimmed milk hence no direct oxidation of cholesterol. yes there is a chance that like in other fatty foods, on long holding this powder , some nitrates are formed, but that is the least risk factor in troubling your heart. arteriosclerosis is an outcome of various factor, skimmed milk powder is the least risk giving. so dont worry , go ahead with using skimmed milk powder with an open mind. None of the scientific studies have proved the cholesterol from this powder to be causing suck serious condition as yet.
Hi mam,
Am 24 yrs old , 164 cms in height 58 kgs. i need to increase weight. i look little bit slim. planning to hit gym now… How to plan my diet accordingly to gym workout?
Hi Karthik,
Thanks for reading at Dietburrp. Yes you can follow the above mentioned diet along with strength training exercises. this will help you in gaining weight
hello Payal mam. I am 15 yr old boy having 6ft height and 54 kg weight. please suggest me a healthy diet and exercise plan so that i can gain weight. I don’t want to go gym and eat supplements.
Hi Shantanu,
i AM AFRAID , BUT EXERCISE IS ALSO AN IMPORTANT FACTOR IN WEIGHT GAIN. you can follow the above mentioned diet plan along with some stregth training exercises at home or gym to gain weight .
Hello mam..
I m 23 years old nd my height 5.4″ and my weight 46 kg . i am very skinny.. How to gain weight fast..
Plzz mam suggests me some effective tips and diet..
Hi Anuz ,
all the important tips and a well planned diet chart is right in front of you .. i have put in all about weight gain in these articles, please read them carefully and try to follow what possible to be able to gain weight.
Hello mam,
My height is 5″ 7 and my weight is 61 ..i need to gain 8 kgs more can u please suggest me the diet plan that what should i intake more so as to gain weight.
Hi Rivaz,
The diet plan is right in front of you . please scroll up and check the diet plan out. it will be of help to you.
Hai mam I am 26 yrs old. .my weight just 47 only…I want to gain weight. ..I dont like to eat non veg…so u please tel vegetarian diet chart. .
Hi Usha,
vegetarian diet options are mentioned in the diet plan above. all the best
Hi Mam,
Hi Mam,
I am a 25 yrs old working lady . Weight- 50 kg and height-5.3″
I really want to gain weight and I am trying hard for that. I am working in a MNC company and having late evening/night shift like- 4:30pm to 1:30 am or 10pm to 7 am .
Itโs very difficult for me to manage my food as per above plan. Will you please help to gain 4-5 kg weight in 2 months :D.
Thanks in advance.
Hi POONAM,
tHANKS FOR READING AT dIETBURRP. sadly only exercises and diet can help you . you would have to manage healthy options . like keep skimmed milk powder in your office drawer and have a glass of milk with 3 tsp skimmed milk powder each time. yoy can keep nuts and dry fruits too. even this will add on protein and help in gaining weight.
Hello,
payal mam,
i am 20 yrs old and my height is 5.11 and weight is 53kg ,and i want to increase my weight .So the diet chart that would be shown above in the web site is ok for me …….
Hi Bhanu ,
yes indeed you can try to follow the above given diet chart. make sure you also do some strength training exercises to be able to achieve your goal.
Hello mam
I am 23 years old and height 5feet 4” and weight 46kg. I m skinny.. How can gain my weight early..
Mam plzz suggest me…
Hi Anuz,
Thanks for reading at Dietburrp. you can read this article – https://www.dietburrp.com/how-to-gain-weight/
Height -6′
Weight-57kg
I want to increase my weight and strength.
Hi Kunal ,
Thanks for reading at Dietburrp . you can find your answers here – https://www.dietburrp.com/?s=weight+gain+
Mam, i m 23yr old & 50 kg 169 cm. I want to increase wt to 60 kg with in 3 mnths, is it possible ?
at 50 kg wt & 23 yr old is it good to start gim or not. due to night duty 3 days per week i cant eat properly. also my sleep hour get disturb…no sheduled duty hour.. so plz suggest me.
Hi Tufan ,
yes you can start gyming , concentrate on strength training and follow the diet chart mentioned above , this will help you in gaining weight.
hello i m 19 year old and i m skinny .my friends nd relatives ask me to join gym bt i thnk it is all about mah diet .plz help how i gain some weight nd mass
Hi Utakarsh , its about both diet and strength training. i you follow the above mentioned plan and do a some strength training too you will be able to gain weight.
I am 26 year old and weight is 45 Kg, is it possible me to put on weight at this age?? if yes what should be my daily plan as I am working guy.
Hi Arya,
you can pick p the high protein items from the above plan and shuffle it in your lifestyle . also read this – https://www.dietburrp.com/how-to-gain-weight/ for help in gaining weight
My hieght 5.5 & weight 48 kg my age 22 how to groth my body pleas give me some tips
Hi Vinay,
You can try following the tips and the diet given above.
Hi..mam
I.am 22 yr old and my wait is only 43kgs. I want to gain my wait within 3 months..so pls told me a strong ways to
To gain my wait..pls reply..
Hi Moumita , you can follow the diet plan given above , this will help you gain weight.
hiii am 23, it is possible. to.increase. height. at this age with the help of proper diet and regular gym.. please suggest me any way to.increase. my height.
Hi Tanuj,
I am extremly sorry , but i dont think you can gain your height after the growth phase is passed.
Hi madam’
I am 25, 5.9” my weight is 42kgs I am pure vegetarian plz arrange to send according to my level diet plan for this’d I am grearfut u
Hi Chandu,
you can follow the diet plan mentioned above.
Hi,
I am 26, 5.5 ft weight 53 kg is fit for me.
hi sunil,
you can check your BMI here – https://www.dietburrp.com/bmi/
I am 25 year old and a athlete my weight 59 kg. And my weight 7kg gain plz. Mam adv. Me
Hi Shyam,
Thanks for reading at Dietburrp. you can try following the diet plan mentioned above and do a little bit of strength training . this will help in gaining weight.
Hi mam
I m 24 years old.My weight is 57kg and height is 5’11”
And I m taking endura mass both in morning and night.I am working so it is difficult to manage me to maintain diet chat plan.so if I skip early morning diet or breakfast. How can gain my weight. Please suggest me.
Hi Ashu ,
please do not miss any meal , all you need to do carry the items that you can and keep munching on them whenever you get a chance . if possible do some strength training exercises , this will help in gaining muscles weight.
hi payal….
I am following tha above diet plan for about 3weeks and I wanted to fast changes in my growth I used to walk 3 4km per day and with 2 set of10 20 pushups will be sufficient for me or I have to try something else? please suggest me I will be very thankful yo you
Hi Vicky ,
Instead of walking, try doing weights or any other strength training exercise . this will give you better and faster results.
thnx mam for this diet chart
i m 17 and my weight is 41 i can follow this chart or i have to do some extra efforts
Hi Harman,
Thanks for reading at Dietburrp. You sure can follow this diet chart along with basic strength training.
Hello mam,
I am 20, 6 feet and 55 kg. I live in hostel so can’t follow this diet plan as mentioned. So plz suggest me something which i can follow even in hostel
Hi Chetan ,
i know food pattern is a little hard to predictable in hostel , you can keep some dry fruit handy and much on them 3-4 times a day. along with this , buy protein powder and mix it with milk and have it 3 times a day . if possible join a gym and do strength training exercises.
hiiiii mam,
I am rachna. my height is 5.7 and weigt is jst 51kg and i a not living in my home. i am working in a private sector where i am not able to take the above diet completely. and my office is around 30 km frm my apartment. so mam can you please suggest me anything.. please mam help me..
Hi Rachana,
i know food pattern is a little hard to predictable in hostel , you can keep some dry fruit handy and much on them 3-4 times a day. along with this , buy protein powder and mix it with milk and have it 3 times a day . if possible join a gym and do strength training exercises.
Hello,Mis. Payal.. Thanks for such healthy diet plan chart.
I m a college student of PG. My college is much far away from my home destination. So as being engaged in a busy study scheduel and 4hour travel per day(8am to 6pm) These both factors disturbes my whole diet plan. May u suggest me any healthy suplementary products, which can be eaten/consumed in a very short time and which can be fulfil my nutrition requirements during such outdoor/non-home/travelling time to keep me fit and active during whole of outdoor day time.
i hope for ur sufficient reply. :-)
Hi Piyush,
you can have protein powders from ensure and amway .. they are very good and will help you in weight gain
hiii,mam
i am saharsh , my height is 5 feet and 8 inches and my weight is only 45,i m too skinny i wanna gain wieght as well my muscle i joined gym also,please suggest me diet and let me know u that i am pure vegiterian and i have heredity problem,please help me out
Hi Saharsh, you can try following the above mentioned diet.
Hiii Mam,
tell me the name of best protein shake for weight gaining..!! but it should be IN less prize..Thank you..!!
Hi Mayank, you can try ensure protein powder
hello mam…
my Age 22 & my height is 5″10″ & my weight is just 50 kg…..can u suggest me any Diet or can I take a weight gaining supplements??????I’m also working 12 hrs in a export company………
Hi Anuj,
you can try following the above mentioned diet along with strength training exercises. it will help youy in gaining weight.
Hello Mam, I am a 19 year old boy, my height is 6 feet and my weight is 55 kgs..i look very thin..so i really want to gain weight..so above mentioned diet plan will help me gain weight & look normal?? or i have to take something extra??
Hi Meet,
Yes this plan will help you in gaining weight. you can also do some strength training exercises. this will give you better and faster results. having protein shakes before and after workouts would be helpful too.
my age is 19,but my weight is just 45 k.so i want to gain weight fastly, please tell me the tips
Hi Arun,
thanks for reading at Dietburrp. here are the tips for weight gain – https://www.dietburrp.com/?s=weight+gain+ plz see these articles.
Hello mam,
My age is 25 and my weight is 41 kg…I want to put on weight…can u pls help me out?
Hi Swati,
thanks for reading at Dietburrp. here are the tips for weight gain – https://www.dietburrp.com/?s=weight+gain+ plz see these articles.
Hi Mam,
Am Waseem,my age is 23 and height 5.7, I am underweight will these tips be useful if I follow it for three months? And will this diet chart be useful if I go to gym also ? or need few more calories..Pls suggest
Hi waseem , yes if you go to gym and follow this diet , you will gain weight. you do not need any more calories than 3000.
hi mam,
i am 22 years old and my wight is only around 50 and i want to gain weight near about 66, so plz tell me about how to gain weight as early as possible…
Hi Arpit,
plz see these articles. this will help you in achieving your target – https://www.dietburrp.com/?s=weight+gain+
Hi, I have read your article and even about protein consumption. Thank you so much for the information on protein consumption and I’m scared on side effects. I was about to take however, this site helped me a lot. Now my concern is, I’m 24 years, 5.9inch and the worse is 56kgs. My work is completely night shift and would like to increase my weight as well as good physic. I sleep for 6 hours, then go to gym, next office. Before gym, will take glass of milk and after gym, 3 eggs. How about late night?? I hear lot of suggestions from my coach and friends. Please recommend me for any further help. Thanks in advance.
Hi Munaff,
you can take the snacks mentioned in this chart at night. you can carry dryfruit chikki / groundnut laddo with you to office , and also keep bananas in a tiffin box and have them at regular intervals.
Hi mam, m 19 year old guy. Height 5.5. my weight is only 52 kg.. Can u suggest me something?
Hi Farukh ,
The above given chart will help you. pl try and follow it
I am 16 . Height 5.5 and weight 52 kg i want to gain weight upto 65 kg i am also going to gym regularly but my diet is not sufficient . What should i eat to gain weight easily
Hi Aashray,
Your problem is solved . the above mentioned diet chart has all that is needed for weight gain. follow this and you should see some good change in your physique.
Hi mam, i am akash frm ahmedabad n am 19 years old n my hieght s 5.10inch n wieght s 58kgs acordng to you how much wieght should i gain?? And how should i be able to gain it withn 4 months
Hi Akash , you need to gain at least 10 more kgs . all the tips and the proper diet chart to achieve your goal are mentioned above in the article.
hi mam.i m 19 year old girl my hight is around 5 fit 3 inch.n my weight is only 41.i want to gain weight.i dnt like fruits.can u suggest me diet plan without fruits?
Hi Jigis,
you can replace fruits with dry fruits and raw veggies.
Hello mam.im 24 yrs old.my height is 5.6.my wt.is 40kg.acc to ht.my wt is nt enough so plz suggest me best tips to gain wt.my schedule remains very busy frm mrning 7:30am to 5:00pm as am an optometrist.
Guide me mam
Hi Zeba,
Thanks for reading at Dietburrp. All the important tips are mentioned here – https://www.dietburrp.com/how-to-gain-weight/
i am 23 age n my weight 56 kg n height 6 ft . i want to increase my weight upto 14 kg suggest me diet ,best suppliment n exercise plan
Hi Mangesh , Thank you for reading at Dietburrp. all the diet ideas and tips are mentioned above in the article. Try to follow it , im sure you will benefit.
hi payal,
dont you think only 95 grams protein way too less?
because if carbohydrates are high
then then weight gain will result in fat gain
and that is not what we desire.
weight gain in form of muscles may come
if protein is about 150 g
dont you think?
Hi Abhishek ,
thank you for reading at dietburrp. yes , what you are saying is right. you need more protein to gain muscles. higher the carb, chances of gaining fat is high. but at the same time, you need to make sure your body can digest your protein. A normal healthy kidney can at the max carry the load of 1.5 gm protein per kg body weight. so each on e will have to calculate according to their own body weight.
this is only a sample plan , you can use it as a reference , but if you need a proper diet to fit your body type , food intake, and workout details must be shared with a dietician in person and get a personalized diet plan made. Do let me know if you have any other questions.
Hlo mam i hav read dis n i lyk it mam m 26 yrs old n my hieght is 5’2 1\2 inch n my weight is 40 is it sufficnt weight.or i hav to gain my weight more n how much
Hi Angel,
Thanks for reading at Dietburrp. you can check your ideal weight levels here – https://www.dietburrp.com/bmi/
hi payal. I m 24 years old, 5’9″. weight 52 kg. I have tried d diet plan. plus I hv a regular habit of exercise. bt still my wait has not increased since last 6 months. plz help.
Hey aryan,
Thanks for reading at Dietburrp. do you have any medical conditions ? have you done strength training exercises along with this diet plan ? also you can try adding protein supplements with this. it will be of help .
Hello Mam,
I am very skinny guy, my age is 30, hight is 5.7 and weight is 56 kg . I want to increase my weight and muscle too.since childhood i dont eat fruits, juicess or anything which is sweet. I dont have diebatics. I smoke daily (2-4 stics) . I am living bachalore and leave house 7:30 am and reached 7:30 pm. I am non vegiterian. kindly suggest me Food plan and suppliments to incrase my weight and body size. I heard that supplimens contains Steroids Which are harmfull, Is it true ? kindly suggest me some nonharmfull suppliments name.
waitting for your reply.
Thank you,
Irfan
Hi Irfan , go for protein supplementation . here are the details – https://www.dietburrp.com/your-protein-supplements-guide/
with this what can i do to increase my height? my age is 19
Hi Tamana,
now that you are 19 years of age , i doubt if you would be able to gain on your height. you can still try to do Tadasan (yoga) and do some sport.
Hello mam,
i am 27 year old male with 5.8″ height. My weight is 53 kg, struglling for weight and mass gain..How much weight i can gain with dis diet chart in 1 year without exercise ?
Hi ,
Thanks for reading at Dietburrp. you can gain 1/2 kgs to 1 kg weight in a week or 10 days time using this diet chart. dont forget to add some strength training exercises with it.
i am 24 years old i hav slight acidity problem n poor diet my weight is betwwen 37-38 only since last 8-9 years can u teelme sm instant remedy to gain weight its quite embarracing frme to carry so low weight
Hey Ankita ,
you can take an appetite enhancer and start eating as mentioned in this chart. you will definitely gain weight.
hello mam.my hight is 5.5 and my weight is 40kg and my age is 19 years….so plz give me pure veg diet plan for weight gain……and i have proper gym workout,,bt not proper det plan…so plz give me diet plan for weight gain.
Hi Parth ,
veg options are mentioned above. you can follow the diet chart mentioned above along with your gym routine. this will help you in gaining weight
Hey please I want a diet plan for muscle building. 3000 calories and about 160
grams of proteins per day.
Hi Harshal ,
yes body building chart is in the pipeline . keep reading at dietburrp , we will soon be posting a diet on body building.
Hi,
I am Ravi and am 20 year old and mine height 5 only please gimme the tips for increase my height soon :)
Hi Ravi ,
i am sorry but i do not think that after reaching your age there is any chance o height gain. if any then i am unaware of it. sorry.
HI MAM,
I M KAMRAN ,I WANT TO KNOW THE DIET PLAN AFTER GYM WORK OUT O BUILD THE MUSCLES WITHOUT ADDING FAT
Hi Kamran,
you can check this article for post workout nutrition – https://www.dietburrp.com/post-workout-nutrition/
Hlo..mam i am 16years old i stated playing athelatic and i still have 59 kg weigh for a throer it is so low so please give me some tips……….
Hi Vickey,
All the tips for weight gain and a proper 3000 calorie chart is mentioned here, you can refer to it , it has helped many in weight gain, i am sure it will be of help to you as well. all the best
Hi,
My waight is 39 Kg i want to increase this. please help & suggest..???
Hi Bhawana,
The diet plan suggested above will help you in gaining weight. in case if you face any problem while following it do write to us and we shall help you.
Dear Mam,
Thanks for this diet chart.
I’ m just 21 years old and my height is 5’9 and weight 61.7kg.
So can you suggest me how much need to increase my weight to balance of my body according to my height?
I’ ll appreciate your reply.
Well I’ ll follow this chart.
Thanks again..
Hi ravi,
following this diet chart will help you in gaining weight. you can also follow weight gain tips mentioned here – https://www.dietburrp.com/how-to-gain-weight/
Thanks Mam,
Sure i’ ll follow this chart.