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
Hi..i am deep ,my age 21 my weight 63 and height 5ft8….how to gain weight 10kg in 1year …some tips for me ..
follow the above given plan .
hi mam could you tell me what should i eat in place of ground nut chikki
you can have plain groundnut , or groundnut laddo made with jaggery , or dryfruits.
good evening mam,
Myself Omkar. i am 26. my weight arount 53. please give me some tips to increase weight
I Omkar , you can find weight gain tips here – https://www.dietburrp.com/how-to-gain-weight/
Hello Mam
Aperciating your diet plan and efforts to help people like us, May GOD bless You.
My question is this:
Should I need to exercise with above diet plan?
I am 24 and 50 kg with 5.8 height.
I am Lazy and Spend my whole day by watching TV, Laptop, Gaming, Sleeping etc.
So is there any need to consume calories by doing exercise?
I don’t want muscles or body building type body.
Just want to gain weight 65-70 kg.
I cant go to gym and do exercise, so plz tell me will above plan works for me without exercise or gym etc?
What is the average of weight gain in kg’s in a month by following above diet plan regularly?
Thanx.
Let me correct myself, I want to gain weight TILL 65-70 kg’s.
you can gain weight by following the above mentioned plan .. but if you do some strength training , (not the hard core types for body builders ) you will gain weight.
Hi Payal,
I am a 30 yr old women and weigh 49kgs. Compared to my age i am underweight and need you to help me with a balanced diet plan.
Regards
Smita
Hi Smita,
the above mentioned plans will help you in gaining weight. you can find tips on gaining weight above too.
hi.. i have a 1.5 year old kid. My ht. is 5′-7″ and weight is 49. my entire upper body is very slim. i cannot work out in gym but have to run behing my baby all day :) . will the above mentioned diet help? wont it lead to accumulation of fat at wrong places?
hey Ritu,
no this will help .. dont worry , it will help you for the right reasons . try it.
Hello Maam , My age is 22 and I’m 6’ft tall . My Weight is 58 kgs . This Diet plan sounds good but I don’t like Rice at all . My stomach seems to be churned up when I eat Rice . Also i like to eat oily food a lot . Please give me some inputs to gain weight quickly
Hi Tushar ,
instead of rice , you can have rotis only .. and include some starchy foods like banana . eating lot of oil will not help .. use regular quantity of fat intake , and follow the tips mentioned here – https://www.dietburrp.com/how-to-gain-weight/
hi
i am 20 yr male and 5feet 8 inch tall,and my weight is 57.i am planning to follow this diet to put on some weight,can i workout during this diet.will this workout help me gain weight or not.
Hi Galib ,
Yes this diet will work very well if you workout along with it . strength training is what you need.
Hello Payal Mam !
My Age is 18 and Weight is 51
I want to gain weight and also fit in the BMI
So can i take any supplements(Protein Powder)with the above chart ??
What weight is suitable for my height that is 5’7″ ?
Thank You !
Hi Atharva,
Yes you can take protein supplements along with the chart. you can check your ideal weight here – https://www.dietburrp.com/body-analysis/
Superb diet plan. I was skinny muscular earlier n body was only visible when undressed. This plan made me super muscular mass in 20 days without workout n without bulk.thx
I appreciate that you are responding to every comment :).My query is Peanuts are not easily available in summers , can we use sprouted gram,moong ,etc instead
above diet plan enough for building mussels?
What should be good weight for building mussels since I’m 172cm tall,
how many KM should i walk per day,
Last one how to cure my digestive system since its weak,(if you have any idea )
Thanks
Hi Akash ,
Thank you for reading at Dietburrp. yes you can replace peanuts with sprouts. yes the above mentioned plan will help you long way in building up muscle mass, but that is possible only if you combine this diet with strength training exercises. your ideal weight is 70 kgs. you can further gain 5-8 kgs as muscle weight.
walking should noit be KM based, any workout for 40 mins is good and healthy . but particlarly to gain weight, strength training is more beneficial compared to walking.
to improve digestion, make sure you walk for 10 min after all the three main meals. eat only healthy and easy to digest food. include 2 glasses o warm water and lemon and 4 cups of green tea to improve digestion.
hii mam i want gain waight my age is 21 year and waight is 47 how i can gain my waight
Hi ,
follow the above mentioned diet chart along with strength training exercises to gain weight.
Hi madam,
Im 20 yeasrs old…my height is 5.3″ and my weight 38 kgs
its been 6 months for my wedding
since 4 months I’m trying to conceive
but not able to because im underweight
can you please help me wid it..
Hi Munni ,
you can try following the above mentioned diet chart along with some protein supplements.
Hi i’m twenty year old
i want to ask about my health
my height is 5.2 and weight is 39.
i want to increase my weight according to my height and i have one more problem that is after my period pain in right side of my stomch upto ten days
my physicist told me this because of blood loss s plz give me corrct suggesion mam(i m vegiterian)……
Hi Devyani,
Yes this is correct. you need to eat right you need to have protein , and iron supplements through foods .
u have pain aftr ur period bcz of ur blood % IS LOW SO U should take same medicine is good for you
i want to gain weight and i m 17 yrs old what should i do
Follow above mentioned diet
i have also low wait .i use sanyasi ayurveda medicine last three month.now i m healthy .dear you also use sanyasi Ayurveda medicine..
hi payal di..
i m a 20 yrs college student..nd my height is 4.11″ .my weight is 39 only…i want to gain mass…pls give me some solution…nd my hand and legs are thiner thn my body also…wt should i do?
Hi Moon ,
You need to eat healthy .. have lots of milk , paneer , green leafy veggies , meats , eggs you can choose food items from above mentioned diet plan and use it every day.
Hallo mam. My age is 17+ years. And my
weight is 51 kg and my height is 5’7 to 5’8″. I want to increase
my weight plz give me some tips for
weight increasing plz give e diet
chat plz mam
Hi sanju ,
you have a diet plan mentioned above in the article. you can find weight gain tips here – https://www.dietburrp.com/?s=weight+gain+
Hi mam..could u plzz tell me about the possible side effects of endura mass weight gainer ?
Hi Lakshya,
Sory , it is not authentic to review or criticize a product here. please google it.
Hey miss,
I’m 21 and 6″1 tall , and my weight is 53, I’m trying hard to gain weight but unable to add some extra pounds, can you tell me some extra high calories of food and some high calories milk shake that I can consume
Hi Ankush,
you can have protein supplements . that would help better
Mam, I m 21 years old ad my weight is only 58 , i m also doung gym, but i want to increase my weight as well as mucsles. So i request u to plz give some suitable advice to increase my muscles ad weight fastly.. .tnxx
Hi Avinash , there is no fast way , but if you concentrate more on weight training exercises and add proteins to your diet you might gain more muscles.
hi
I am 29 year old, height 5.3″ and weight 40. I have 2 and half year kids. and am trying to put on weight, can you please help how will i put on weight
Hi Puja,
all the tips on gaining weight is mentioned above with a diet plan , please go through it .
Hello Payal, I am mother of 1.6 yr old kid. My wieght is 42 I am 29 yr old height is 5ft. After delievery my weight running in decreasing order… Want to put on some weight. Plz help me out.
Hi Gopika,
The above mentioned chart is perfect for you. try following it
hello mam,
am 20 years old. my height 5,7 and my weight 70 kg. i need 80 kg. so plz some tips
Hi Kuljeet,
Please follow the above mentioned plan along with strength training. BTW you are already in your right weight. I hope you are gyming and want to gain muscle weight.
mam i want muscle
follow the above mentioned chart
Hello Madam,
I am thankful to you for sharing this diet plan and it is really very useful… I am 31 years old, 5’6″ tall woman and my regular weight is 41 kgs… I just wanted to know that how many days or months I have to follow this diet? I am a working woman, also attending college in evening and a mother of 5 years old. I have to manage home (ours is a joint family) as well as office, college and studies…. Is this diet helpful for me to maintain my stamina for the whole stuff I have to handle during whole day??
Regards
Hi Meenal ,
Yes it will solve all your problems. you can gain 2 kgs with this diet in a month.
Hello mam
I need diet chart for my body…….I am 24 year old and my weight is 50.
sorry ankit we have the diet services only for weight loss. you can follow the above mentioned diet chart . our readers have gained 3-4 kgs in a month with this diet alone.
hi, I am 23 and 6 feet tall. My weight it around 63. My work timings are not stable and have to work in different shifts. can you please suggest me a proper VEG meal plan which will help me gain weight?
Hi Sourabh,
you can replace eggs with paneer. and meat with soya chunks in the above mentioned chart.
hi mam,
my name is akash ,
my hight is 5.2 feet, n my weight is only 39 kg ..help me for gain wait…please ….
Hi Akash ,
The diet is right in front of you . please start following it with strength training exercises. this will help in gaining weight.
Hi Mam , my age is 27 year and weight 53 height 5’7′ inch .i am very thin. So pls help mam for weight gain in 3 month.
Hi,
please follow the above mentioned plan with strength training exercises .
Hii Payal.
I am 21, height 5″ 4 and my weight is 42 kg only from last 3 years. I want to gain weight. I can’t follow full diet plan as I am working and pure vegetarian. And should I join gym or not?
Pls pls help me out.
Hi Bhawna,
you can replace eggs with paneer . yes if you join gym , you will gain weight faster.
can you specify name of any protein supplements
Hi praful , you can have endura mass, ensure protein powder , nutralite or mass gainer
I m 23yo , 5’8″ and weighing 65kg.I have been gymming since last 2 months (gained 3 kg).Recently I bought protein supplement too.The problem is I cant have a 5-6 course meal since I am working and also because I am single and living alone(dont know a thing about cooking , never did before).I have sleeping issues too.Can u suggest which meals I can skip from you schedule?And I love non-veg but I dont find that in the diet mentioned……
Hi Kapil you can skip mid meals. and on those timies , you can have ready made snacks like nuts , dry fruit chikki, roasted bengal gram dal with gurr. this will help in weight gain , without much cooking required.
hello mam i am SOURABH singh and my age is 21 and weight is 49 and height is 5’9 and give me suitable deit for me because above diet is very expencive.
Hey sourabh ,
You can use groundnuts instead of other nuts mentioned above . and use a cost effective protein powder.
Hello, months ago I left a message on Google plus (hangouts). I’m from south (mentioned that in that message). I mean you are also from same state, I requested you few suggestions based on our foods, since I’m unable to track the calories in the food. will be waiting to get you suggestions in reply to my message on Google plus (hangouts). Really appreciate this article!
Hi Sandy,
sorry for the delay , and thanks for the patience. i am sorry i have missed on the msg you left . can you please let me know your requirements here. there are some smart phone apps that help you track calories of the food you eat . you can try downloading them on your smartphone.
Hello ma’am I am pure veg not having.eggs also. I am regularly gymming since a year and gained my weight in the beginning and uts just stand still right now. I chamged my routine and food also
. Please direct me. Right now I used to supply some or other form of food to my body every
two hours. But still I can’t gain weight.
Hi Rajkamal,
food wise every thing is ok , add protein supplements and more of strength training . increase the intensity and duration.
Hi mam,
i m 21 yrs old n height is 6″ but i m unable to gain weight from quite few yrs
i have also joined gym and followed diet..
but no use
pls suggest me what should i do
Hi Prakash,
Have you consulted a doctor ? you need tofind out the reason for being underweight. if despite of everything you do noyt gain weight, it could be hereditary or a medical issue. plz check.
Hello Miss!!
Myself Amninder, aged 28 years, height 5’5”. I am trying to gain weight from last 1 year. What has been happening is that i gain weight but due to over eating may be it causes digestion problems and then it again comes to zero. I was diagnosed with higher than normal levels of SGPT and SGOT due to which i cant follow this diet plan. Moreover, mine is sitting job due to which this much eating cause indigestion. Kindly suggest what to do in this case.
Regards,
Hi Amninder ,
are you into exercises too ? a little strength training is necessary whrn it comes to weight gain .
mam pls suggest some home exercises so that it help me faster to gain weight….I has been following this chart from 4weeks I think it is very good in all aspects.
Hi Anshul ,
Thanks. you can search for home exercise videos on your tube. there are plenty of exercises there .
Hello maam,
My name is Gaurav . My age is 25 and my height is 5.9 and my weight is 50 kg. Maam I am working in a factory and can not take 5 or 6 meals a day. And I can not afford expensive things to eat. I am feeling very ashamed to be so skinny because of this I used to avoid going outside. So please help me.
Hi Gaurav,
dont be so upset , you can start eating groundnuts with jaggery , that not very expensive . also just taking 1-2 tsp ghee in a glass of milk along with 2 banana every night will help you .
actually i am work in night shift so u have to some different diet for me
Hi Sachin , you can see the food items mentioned above and fit them to your time table. it will help in gaining weight.
hi miss
my age is 24 , hight is 5.10 but my weight is only 50 to 53
i also tryed all type of protein powder but no used
what should i do ..?
Hi Yatin ,
low body weight can be due to several reasons. unless you work on the underlying cause, you will not be able to gain weight. if despite of all the efforts , you cannot gain weight , find out the reason. you can try following the diet chart mentioned above.
Hi mam.
Im 18 ‚ my weight is 59 and height is 5.11
I’ve joined gym past 3 months in beggining m gaining weight
But now its become totaly stagnant
Please mam help me in increasing my weight
Hi Piyush,
Have you tried following a high calorie diet plan ? please try to follow the above given diet plan , it should help in increasing the pace of weight gain.
Hello mam, myself aswin completed 25 years of my age on 30/09. I am regular to gym, i love exercise, daily i spent minimum 2hrs in gym from morning 8am to 10:15am, right now my weight is 60kg & height is 5’8″. I want to increase my weight kg. I want 70kg. I am having a serious problem of gastritis, i m here to know a better diet chart for me, with the help of that chart i can increases my weight quickly.
please mam provide me a better diet chart for me….if u want to know more mam so u can contact me on my no.9700945389
A deep hearted thanks to u in advance.
Hi Ashwin ,
By gastritis, do you mean you have a weak digestion , please spicify. as high calorie chart is hard to follow with a weak digestion. in that case you will have to first work on improving digestion. and then slowly increase the calorie intake to gain weight.
Hello….I’m Aditya….I’m 5’9-5’10” n weighs 58….I’ve started gymming a month ago but I can’t follow diet properly ….I mean I leave by 7.30am n gets back by 7pm….can u suggest me something to gain weight with this scheduled plz….plz suggest me some more high proteinous food???…thank u….
Hi Aditya,
you can try to use the high calorie and high protein foods items mentioned above as and when possible in your timetable . some snacks like roasted channa , dry fruit chikki , roasted nuts can be easily carried in a tiffin box , or you can keep it in your office drawer.
Hlw mam I am from Bengal….. It am 17 height 5.7-5.8… My weight is 56…. Is the diet ok with me or there needs to change something…. Please reply mam
Hi Sourav ,
It is ok for you to follow the above mentioned diet . you can also include fish for dinners .
Ma’am, My age is 25 But my weight is just above 60kg. I m a service person, So can’t follow the above routine. Can you please tell any alternative dietary plan that will help me to gain weight through my 3 times meal?
Hi Swapnil , are you exercising ? you could include protein powder
Ma’am I m a service person. So can’t follow the above routine. Can you please tell any alternative dietary plan that will help me to gain weight through my 3 times meal?
Hi Swapnil ,
to gain weight, you need to have high calorie and high protein meal. you can use the same menu for breakfast , lunch and dinner. you can keep the high protein snacks like roasted channa, dryfruit chikki and roasted nuts in your office drawer or carry them in a box with you to office. if you have too many calories and proteins in just the 3 main meals, and do not distribute them , you will end up having gastric problems.
Hi,
what are the alternatives for almonds or nuts?
Hey Ankit ,
You can have groundnuts if thats ok with you.
hi mam
my age is 25 yrs. and m very thin. my weight is only 49 kg. please mam give me a diet chart for gain weight . my height is 5’5″. please help me ..
thanks mam
Hi Balwinder,
The diet chart is right infront of you . please scroll up .
Hey mam my age is 21 n my weight s just 42 kg my hight is 5’6″i m vegeterian plz give me some usefull tips for gaining weight plz…
Hi Purnima ,
plz read this article for tips on weight gain – https://www.dietburrp.com/how-to-gain-weight/
Hi mam. My age is 18 years. And my weight is 54 kg I want to increase my weight plz give me some tips for weight increasing plz give e diet chat plz mam
And my height 5.11
Hi Mayank,
Thanks for reading at Dietburrp. weight gain tips are mentioned here – https://www.dietburrp.com/how-to-gain-weight/
Hi Payal …. am 23 and height is 5’1 weighting 67 kgs…. COuld you help me out with weight reducing diet…. i want to reduce 7 kgs atleast in this month….
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Work in night shifts wanna gain weight
Hey Abhishek ,
diet plan remains same , timing can be changed accordingly … gyming will help along with this diet .