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 am 27 years old. My hight is 5.10 ft. and my wight is 72 kg so please let me know what diet plan for me……please suggest me what kind of plan i have to choose plan for wieght gain or loss… please tell me …..
Hi ,
you can follow this plan
Hi mam
I am 21 years old my height 5’9″ my weight is 55kg. I gain my weight. Pls tell me deit chart
You can follow the above mentioned diet plan
Hi mam im 17 yrs old n im oly 40 or 45 kgs can i gain weight wit this plan
hi ,
yes
hii mam
i am 20yrs old nd need to increase my weight but i was recently bit by dog so grandparents say not to take exceptional food like jaggery,brinjal so do i need any exceptions in d above diet chart
if any plz mail me thank u
Hi Sanju , it ok , you can eat these foods now …
hello mam!! dis is himani. I m 16 years old nd my weight is jst 43 kg..so can i gain weight from dis diet plan??
hi , Yes you can
hi mam
my diet chart is
early morning- milk 500 ml
breakfast- 2 pratha 1 cup curd, lassi
mid morning- 2 eggs, 500 ml milk
lunch- 5 chapati with dal or vegetables and lassi
evening- oatmel 1 cup
dinner- 5 chapati, dal or vegetables
late night- 1 ltr milk
mam it is right?
i have 1 hours workout in day.
my hieht 5,8 and weight 70 kg my age 19 years
add some fruits and veggies and dry fruits to your plan .
hello ma’am,
I am 19 year old ,6 feet tall and my weight was 55kgs 3months ago and now its just 50kgs. what must be my weight for my height and will this diet help me?
Hi , YES it will help you.
Mam can i gain weight from diet plan above, i do lots of weight training. I want to gain weight as i am 6 feet 2 inch and my weight is 71kg only.
Hi Akshay,
Yes you can gain weight with this plan.
Respected Madam,
I workout on a regular basis & my trainers insist on consuming a protein supplement.The one that they sell at the gym is a local brand & I doubt whether it is a real protein supplement or not.Is it necessary to consume a supplement ? or is the diet enough ?and if yes
would you please suggest a good protein supplement.
try with diet first . if it works for you , then you can skip the supplement . but if you are seriously in to muscle making , then you might require one .. you can try ensure whey supplement.
Hi madam,,
I’m Venkat,21 years old,6ft tall,64kg weight.I found this this very helpful to me, can we gain weight in 15 days using weight gain diet plan suggested in this site.
Hi Venkat ,
yes you can gain around 1/2 kg to 1 kg weight in 15 days if followed properly along with strength training exercises.
hi this is shanmukhi as u suggested the diet, i follow that ,but after gianing weight..is there any need to continue the same diet for life time
Hi Shanmukhi ,
no dear . you can follow it for as long as you wish , then stop.
Hi Payal this is Good Diet Chart For Weight Gain.. I like to learn about Diet for profession. ?
Can you help me ?
Hi Ranjith ,
you can check online for available courses in this subject . sorry i cant help you more .
Hi mam…
I am posting this comment just to thank you.
I got all my queries solved by reading above replies and the link u posted above..
Thank you..!
:) . thanks for reading at Dietburrp.
Hi,
I want an Indian vegeterian diet plan that works on increasing weight by week wise. Please help me out in this.
You can try the above mentioned plan .
hi payal..
I am gradually losing my wight 2 month ago it was 78 kg and now its 54kg. would you please suggest how to regain the weight which i have lost..
Hi Miss,
I’m actually pretty tall guy. I’m 24years old and i stand at 6.2ft.
My current weight is 69kgs.
I do eat healthy (3 square meals a day). My problem in not gaining on weight seems to be gentic, since my mother and her side of the family are pretty lean.
How do i put on some more weight ??
Hi Maaz ,
Thank you for reading at Dietburrp.yes genes have a major roll in deciding body’s stature , but nothing is really impossible . try including some serious weight training in your schedule and you will be surprised to see how much you can gain in terms of muscles .
Hello mam,
I am 21 years old and I am very thin, I am pure vegetarian, mam I am eating too much but no gain, I have joined gym recently they are forcing me to eat supplements powder to gain weight, because they tell vegetarian diet doesn’t contain zinc, mineral etc…. And I am afraid of taking powder , mam please sujjest me.
Hi Nitesh,
dont be afraid , it wont harm if you consume the right powder . dont worry , choose wisely and go ahead .
in how much time(days) any person can gain weight by using this diet plan
Hi , 2 kgs in a month
Maam,
I want to gain weight. Now I’m 58 kg and I’m 18 now. I will follow the above diet plan. I have a doubt whether I can go to gym to do work out or just keep eating and sleeping to gain weight. Answer me please in my email and here too. That would be grateful. Thanks in advance.
Hi ,
you need to workout in gym and do strength training exercise to gain healthy weight along with this diet plan.
If you are a thin guy then eat ”jalebi” regularly it
will help you to gain weight.In ”Indian Akharas” the
trainer suggest the new comers to eat ”jalebi”
Hello maam …
I m havin hereditary of my father nd I m 15th yrs old nd my weight is 41 kg nd I want to gain weight nd I eat a lot almost everything bt I m nt gainin weight plz help me out
Hi Kishan ,
Please also follow some strength training exercise along with food habit. if despite of all your efforts you are putting, please see a doctor.
hi mam I am 21yrs old girl and my weight is 36.3 only l consult DGO doctors they told that it’s a genetic reason you can’t gain weight before marriage . Important thing MAM I am engineering student I have to go clg at early itself and return to home at late only so I can’t follow the diet you mentioned above during my working days plz give me a easy diet and one doubt mam whether it’s a genetic reasons I can’t gain weight ah? mam , if it possible to gain weight means can I gain weight up to my desired level (i.e)up to 50kg plz help me to gain weight mam
Hi Sai,
thanks for reading at Dietburrp. weight gain is best possible with good food habit and some strength training exercises . so if you wanna gain weight try both in combi. if you cannot follow the entire plan due to time issues, pick up those things which you find manageable and follow it for some days and see trhe results.
whether it is genetic or not is difficult for me to answer, a doctor would be able to give you a good tip on that
i am also having the same problem mam..and am really worried can i gain some weight following this meal plan..:( what to do to increase appetiate mam plzz help me..
You can consult a doctor and take an appetizer syrup and follow this plan.
Hi Payal,
I am 27 and weigh 55Kg and i am already following the diet plan you have given for gaining weight and I have been exercising everyday for an hour.Kindly suggest an Protein supplement which i can go for it. Will be very helpful since from many years i am struggling to gain weight with all types of diet apart from taking any supplements.
Hi Vinod , you can take ensure, or mass gain
Hello Payal,
I need to build some muscle mass and I am 5’9″ in height and 133 lbs in weight. I want to also gain some weight. Will you please suggest me complete protein diet. I used to go gym daily for my daily workout routine and I am heavy lifter so. I need your help.
Please suggest me.
Thank you
Hey shivam,
The above mentioned diet is a high protein diet only . you can add some mass gainer powders , fat burners / protein powders to this diet and use .. if you need a high protein and low carb diet , ill have to plan it separately for you . please see this page – https://www.dietburrp.com/diet-services/
Hi mam …. I m 22 years old wieght is 40kg …. I tried so many things to gain weight but failed…. Now the time i m hoing to follow this diet plan …… And tell me one thing is exercise is also a benificial way to gain weight …. ??? Shall i continue my exercise with diet plan???
Hi ,
yes diet works better with weight training / strength training exercises.
Hello m’am, my age is 19 .my weight is abt 43 since 1 yr…am trying to gain my weight as i look too thin .plz suggest sum tips or any weight gainer supplement:)
Hello priyanka ,
please see this link to get weight gain tips. – https://www.dietburrp.com/how-to-gain-weight/
Hello Maam!, Have gone thu ur article and suggestions, m having thin body and I stay in bachelors hostel. I need to eat outside and its not possible for me to go for healthy cooked food all time. pls suggest me a diet which i can take to gain weight and also volume, i have my marriage schedule in couple of months and am really worried for my health. Due to improper diet i realize mt face and skin have become quite dull and dry, pls help wd ur exprtise.
Hi Ayush ,
for a glowing skinn you need to eat a lot of fruits , this will be manageable , as you can buy and eat them. you can ask your family to make laddoo with dry fruits and coconut , and have 4-5 ladoos everyday. you can also buy dry fruit chikki and keep handy , eat when possible . if eggs are ok , you can buy boiled eggs and omletts from food stalls and have twice a day.
Hello mam I m ankit 19 year old. My weight iS 58kg 4 Month ago but now my weight is only 48kg .i dont know why i lose my weight .please suggest me better diet plan for weight gain, i am going for workout for 5 days in a week, please suggest me some tip,
Hi Ankit ,
you can try following the above mentioned diet plan
thanks mam for suggestion and reply.
I hv one more question to you that which type of food I should avoid in my died. because I hv hyperthyroidism as I mentioned in my previous comment.
plz reply me soon.
Hi Ashwini ,
some foods that help in hyperthyrpoidism are – brocolli, cabbage, cauliflower, eggs, mushrooms, flax seeds, olive oil, fish , walnuts, berries , beans, meat , nuts , yogurt.
avoid caffeine, alcohol ..
Helo mam,
i am Anushri Gupta..My age is 26 yrs old and my weight is 34 kgs and my height is 5.1 .cAn you please suggest me how can i increase wieght.I am vegetrian.
Hi,
all the tipsand a diet plan to gain weight are mentioned above .
i m ankur age 18
age 172 Cm
weight 58 Kg
wanted 70 Kg weight how can i get
Hi Ankur,
following the above mentioned diet along with some strength training exercises will help you achieve your target,
hello mam,
Im vishal kaushik my height is 5ft 3inch weight 50kg.my age is 22 ..i want to gain the weight.so pls suggest me diet ..
thank u.
Hi Vishal ,
you can follow the above mentioned diet plan
im 17 and 165cms…but only 51kg..Im from the south…I dont workout but play football for around 2 hours every week…i eat a lot of rice and fish and drink milk…..are there any more ways that I can try to add weight
Hi Hari ,
yes strength training is a must .. ad some weight lifting to your routine and you would gain good weight.
good morning dr.
my age is 27 and my weight is 65.
I’m at early stage of hyperthyroidism.
what kind of diet should I take for gaining weight.
plz mam suggest me!
Hi Ashwani,
yes you can take the above mentioned diet for weight gain .
Hello mam,
I m 24 year old my height is 5.7
And weight is 60kg.
How much weight should I get?
Hi Nathani ,
you can calculate your BMI here – https://www.dietburrp.com/bmi/
Mam I am 24years old and my hight is 5ft and 10 inch. I have 63kg weight. I want to gain weight by complete healthy means. Plz suggest diet plan which have no ill effect
Hi Mukesh ,
thank you for reading at Dietburrp. the above mentioned diet plan is healthy and will help you in gaining way the healthy way. try it . in case if you face any difficulties, please let me know an i shall help.
mam,my height is 6ft,1 inch,but my weight is only 60kgs..i wana increase it to atleast 75kgs to get a better physique,please do help me mam..i wil listen to all your advices and wil be grateful if you would help me by giving a diet chart..(i am a vagetarian but i can eat eggs at last)
Hi Suraj ,
All the tips on weight gain and a properly planned diet chart is right infront of you. you can follow this plan to achieve your target. if you add stregth training to your routine, you will see better and faster results.
thanku mam..should i satisfied with these 3000kal diet chart?or should i look for 3500kal diet chart?
i think 3000 is fine
ok mam..and thank you :)
Hello mam,
I’m Sunil.my age is 24,height is 6’1 and weight is 70 kg.I want to gain around 5 kg in a month or so.Should I stick to the above mentioned dietary plan or are there any specific suggestions ? Man please help me out.
Hi Sunil ,
yes you can follow thw above mentioned plan with strength training exercises.
Mam thank u very much for Ur help to all
I am 32 yr old house wife with 7 yrs & 3yrs kids .my wt is 46 kg.pls suggest me some diet that I can take without much cooking time.withthis low wt I am loosing my balance in household work and managing my kids and my period is coming early I.e.,22 days.thanku .mam
hi smily ,
have you checked with your doctor ? you might want to confirm about hyper thyroidism.
hii payal m 21 year old
height:185 cm
weight:58kg
i want to increase my weight to 75 kg
if u can plz help me with the perfect diet plan…
hi Harsh,
the above mentioned plan will help.
hi parul mam, for weight gain, body exercise is must or not…….???plz tell me
hi nitin,
strength training will help you in gaining weight.
Hi mam,
could you also tell me the timings .. i mean it is written early morning and late night but could you be more precise like around “9 p.m. or so “..
That would be greatfull.
Thanks
hi ,
i have not mentioned the timing as this is a generalized chart , and early morning for an early riser can mean 6 .00 am or for a late riser can mean 8 . 00 am too. soo ..
Hello ma’am. Your diet plans are great and effective…
My question here is that could you please suggest me some energy rich veg. food (before gym) and protein rich veg. Food (after gym).
Rite now after gym I simply drink half liter milk with 4 bananas (100gm each) and 2 boiled eggs.
I think its not fulfilling my protein needs.
Thank you.
Hi , please see these articles for help –
https://www.dietburrp.com/?s=pre+workout
hello mam….I am 23 yrs old,5 feet 10 inches and 57 kg but the problem is that i dont feel like eating much. I mean i might not be able to follow the above diet plan completely.
hi chetan,
you can have some appetite enhancers with the recommendation of your family doctor. this will help
Hi, I m 21 years old and my height is 173 cm. N weight is 52 kindly help me to gain weight.
Hi Nilesh ,
You can try following the above mentioned diet plan .
Hello mam
I’m Karuna mehta I’m 26 yrs old my height is 5″2 n my weight is 38 kg I want to increase my weight plz tell me how can I increase my weight? Plz help me n tell me only JAIN food
hi karuna,
the above mentioned plan is good for you . if you need any substitute for a particular food , let me know and i shall tell you .
Hello mam…. M niti and m 25 yrs old and my weight is only 30kg and height 5’4 and m very slim even I used many milk products and medicine but no result pls mam suggest me I want to gain my weight pls help me mam
Hi Niti,
the above mentioned plan will be helpful . if your appetite is less , please see a doctor and get some appetite enhancer syrups . also if possible try to include a 30 – 40 mins workout in terms of strength training. all this ehen done in combination will surely help ou in gaining some weight.
Hello ma”am,
I’m Prashant …..I’m 6 feet 1 inch and i weigh 78 kg. I need your advice for bulking up with high calories and high protein diet….when i joined the gym in the 1st year i gained weight very rapidly but since last year my weight is stuck at the same number……As u know it is winter and the best time for gaining size…..so please advice me with your fine sense.
The above mentioned diet will help you prashant .. try it for a week and see .. if you have any questions , let me know.
But ma”am in above mentioned diet total protein quantity is low (95 gms)…….calories are good…….but without Sufficient protein intake, how will i built muscles.
hi prashant , you can add protein powder. the maximum protein intake is 1.5 gms / per kg body weight.
Hello mam,
I m 25 years old n my weight 45.
Plz tell me is it right weight for my health.
Hi Pratibha,
You can calculate your body stats here – https://www.dietburrp.com/body-analysis/
Mam , my name is mubin. pls help me.. my age is 20 my height5’3″ ..my weight is 48 .. i want 2 increse my weight . plzz help me.. i cant afford expensive things but your suggestion and diet plan i wil follow.
i have kidney stone too. i jus wana know do protien supplements or shakes harm kidneys?plz do reply mam.
Hi Mubeen,
sure you can try it . i am sure it will help you . if you have kidney stones , you should first consult a doctor about protein supplements.
Hello mam i am trisha my weight is 51kg and my height is 5feet 3 inches i want to gain some weight could u plz help me??
Hi Trisha ,
these articles will help you – https://www.dietburrp.com/?s=weight+gain+
Hi mam,
I m 26 year old..
My height is 176 cm.
But my weight only 60 kg
What should i do for weght gain?
Plz help me….
Hi AAsim,
follow the above given diet plan.
(1) mam is it better to run on treadmill instead of polluted outdoor environment i mean in metro cities
(2) what quantity of dry fruits is enough in a day
(3) what type of foods are useful while studying for long. Also i have read somewhere that lemon water 2-3 times a day is good
THANKS
Hi Yash ,
(1) mam is it better to run on treadmill instead of polluted outdoor environment i mean in metro cities
– it is good to exercise .. whatever is convenient is good. we normally do not advice treadmill for people above 45 / 50 years , as this may affect knee joints if the person is not used to . otherwise its no problem. whatever you could do is good.
(2) what quantity of dry fruits is enough in a day
– around 100 gms of dry fruit over all for weight gain is good
(3) what type of foods are useful while studying for long. Also i have read somewhere that lemon water 2-3 times a day is good
– yes its good. you can have nuts , sunflower seeds , flax seeds , popcorn , salads , fruits , coffee and maggi :) (i ve done that a lot in my college days :P )
THANKS
hello mam
my height 5,8. and weight 70 mam i want more muscles. so plz some tips for weekly weight gain workout
sure kuljeet , you will get these tips in my net article. :) ill keep you posted.