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.
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Asparagus Caprese veggiewich
Kindly advice me the diet plan?? the plan on the display will work on me?? i am underweight. My age is 26 & my weight 56..please give me tips to increase weight. i am really worried about same.
Thank You.
Warm Regards,
Omkar
Hi Omkar , yes you can follow the above mentioned plan along with some strength training exercises. the tips are mentioned in the article here – https://www.dietburrp.com/how-to-gain-weight/
Hi mam,
I’m 18 yr old n my hight is 5’8″
My weight is 49 only.
I hav tried to follow this diet plan but i can’t eat those
It’s too much for me to eat.
Mam please suggest me something else…
And please tell me which protien powder is best.
Hi Anu,
you can try to consult a doctor and get an appetizer …
you can try ensure or endura mass..
Hi, your chart mentions a total protein consumption of just 95 GMs.. Isn’t tht too less… I weigh 142 pounds and technically I wud require 145 GMs of protein to repair the damages caused to my muscles after weight training. Kindly give me some insight to this.
Hi Jonathan, this is a generalized diet plan , and not personalized for a specific person’s need . as mentioned it is just for reference . and if you need more protein than mentioned in the chart , you can use supplements . ideally for an indian , 1.5 gms of protein per kg (not pounds) body weight should be safe to consume if you are in to body building.
do let me know if you have any further confusions or queries .
but every one cant affored this.so in case there is any other way.
HI rohit ,
you can follow as much of it is possible for you , and do home exercises instead of gyming for strength training.
My height is 5’8 and weight 58kg, I’m going to gym past 6 months regularly but no improvement in weight gain,please recommend a diet to gain weight to 65 kg
Hi Jo,
you can follow the diet mentioned above in the chart along with gym workout.
Hi
Mam i want to know will this diet chart help me to gain weight .i am 19 yrs old and i have 160cm height but my weight is 37kg”s ….i am using endura mass from past some months but it shows no result ….plz help me
Hi Faizana,
yes you can try following this chart for weight gain . if endura mass has not helped you , switch to a different supplement. something like ensure will help .
hi ma,am my age is 16 and height is 5 feet 9 inch my weight is only 51 kg and i am very slim please help me out in gaining weight and perfect body shape.
Hi , You can try following the above mentioned diet plan .
Hey I am doing night shift (9pm to 6 am) for last one month. This changes my schedule and I m feeling unable to maintain the above diet schedule.
Please tell me how to manage my diet with night shift
Hi Vaibhav , use the same food items and place it in your routine and timings for now . i am formulating a night shift weight gain diet plan for indians , please subscribe to our RSS feed to get a notification when the article is published.
I am from haryana.
My weight is only 48 kg . I am 18 years old.
I am try many different typs to gain weight but I am not success.
Please tell what I am doing.
Hi Ravi ,
try to follow the diet plan mentioned above
MA’AM I am 14 year and has a height of 5.3 inches and my wieght is 49 kg.
so will this plan will work??
Hi Rakshit ,
you are in your growth phase , im sure it will work better for you than any other person ..
Hi payal,
I am 27 years old, my height is 5.10&weight 64 kg, i am following your diet plan to get weight. But i had habit of smoking,does it effects anywhere in this process?
Plz suggedt me
Hi Naresh ,
yes nicotine from cigarettes affects your weight. i am afraid you might not see the expected results . please try to give up on it.
I’m 22 year male now I am oly 49 kg and 5.3 inches. So I am looking soo skinny .Help to increase weight and looking fitt. What can do please suggest and any weight gain tables are suggest please
Hi Manju , you can follow the above mentioned diet plan.
Hii mam..
My age is 21 nd height is 6 ft 1 inch
Now my wt is 58 kg
I want to make my weight 70 kg in
3 month with supplyments….can it be achieved..with above chart
Please suggest me mam..
Thnku in advance mam
Hi bala,
yes you can try folowing the above mentioned diet plan wirth strength training exercise .
Hey
I am 20 and 53kgs with a height if 5.7ft. I am really skinny. Due to my tight college schedule and football, I am unable to give time for gym. I need a strong Indian non veg diet. Can I have 2-3 protein shakes a day? Will that help if I am not exercising ?
Thank you
Hi Rohan , yes you can have protein shakes , they will help
Mam… Am 20 year old guy, my height is 5.11 weight is just 55kg,,, I was mastrubating from 10th class bt know am not doing,, pls suggest clearly the diet plan and excesises to gain weight and biceps… Am really in dipress bec of my under weight condition… Pls
Hi Kiran ,
you can try following the above mentioned plan along with gyming
Hii Mam I want to gain 15 kgs as quick as possible please help me!!!
hi Prasad,
above mentioned diet plan will help
Hi mam, I’m 23 yr old.i got weight loss from 56 kg to 49 kg.im 163 cm height.i tried a lot ways to gain weight. But failed. I just want to gain weight ..Please help. Do exercises help in weight gain? Please do reply. Thank you
Hi Ponnu ,
yes exercises will help in weight gain , you can also follow the above mentioned diet plan with it , this will help.
Hi,
I feel stuffed within minutes of starting my meal. Any suggestions counter this gutted feeling? This is biggest roadblock between me and my goal.
Hi Saurabh,
have you seen a doctor for it ? there may be a physiological issue
mam my height is 5feet8inch and iam 19years old and my weight is 48kg so how to incraese my weight mam.. please tell me …
Hi Ram ,
you can follow the above mentioned diet plan
hii mam…
i had a problem of being thinny…
as checked by doctors they said that u have some liver prblms due to which u cant digest ur food properly ….
so plz suggest me some food or medicine or weight gainer by which i could be fat ….
Hi Monu , if the liver is weak , your first goal should be in fixing this problem .. or else heavy diest would cause problems. please see a doctor.
Hello Payal,
I am krishna from Hyderabad. I am 32 years old weighting 53 Kgs and my height is 5.9 inch.
My body is slim and want to gain body and mass weight
Please suggest me whether this diet chart plan works for me or suggest any other diet plan which makes my weight gain according to my age and height.
Awaiting for your reply soon.
Hi Krishna,
this diet plan along with gym exercises should help ou in gaining weight
hi, mam
i am 19 Yrs old my hight is 5;10 And my weight is 51 That is very bad for me
so tell me how i get minimum 70 Kg weight
mam i am ha vegetarian so send me a vegetarian diet plan
Mam,
i am 21 but still i weigh only 52.. i very skinny…pls suggest me a way to increase my weight and to get fat as well
follow above mentioned diet plan
Hi,
I checked the diet plan but it’s not really possible for me became of my profession. I hardly can manage to have breakfast and then dinner arround at 6pm. I’m 29 years old & my weight is 39. I’m really frustrated cause people passing comments and health issues. I don’t know what to do. Please help me if you can.
I really need to put on at least 10kg so I look better then a skeleton that’s what people call me.
Hi Meenakshi ,
you can take note of the food items mentioned and use it when possible according to your routine.
my height 5.10 weigh 67 .. i want to gain 10 kg in muscle.
can i follow above mentioned diet ..??
nd how many month ?
Hi Vishal ,
yes you can follow the above mentioned diet to gain muscle weight. but the effects will be more prominent if you follow some strength training exercises along with the diet .
Hello.Mam
i am 17 years old boy my weight is only 50 kg i want to gain weight upto 70 kg my hand bones are very thin compare than other boys pls advice me Weight gaining tips and Home made exercise as well as some protein powders…
Hi Abhishek,
you can follow the above mentioned diet plan along with some strength training exercises.
Hi mam namste mam my wife’s age is 27 and hight is5.9 she has a baby she has tried Maany trciks or desi treatment but she couldn’t gain weight plz suggest some. Special desi medicine for weight gain plz she is pure veg
Hi Satpal,
you can get her to follow the diet plan mentioned above . this will help.
Hi mam ..i am a skinny girl n pretty tall my weight is just 38 kgs and when i consulted docs they said its because of genes..but my parents have never been these stick thin..and am really worrried ..i need to pack up some weight will this plan help me? but as i am a college goer am unable to follow some of these things like those mid day meals and all..pllzzzz help me mam..atleast i wanna gain 5 more kgs to look somewhat better ..plz help me..thank you.
Hi ,
yes this plan will help you dear .. please try to follow it for a month along with some exercises.
Hi..
I am 5.10 and my weight is 55 kg. Due to work i dO not a fixed meal timings
I even skip afternoon meals at times
I dont have breakfast at all..because i get up at 12 noon due to my night call center job.
Can i have some tips to gain weight
Hi Atharva , if you change the habits mentioned above you woulkd become healthy .. if you read your comment once again, you will know the reason of your low weight.
Hi ma,am,
I am 23 and my weight is around 59 and I am 5″ 8 in height ..I want to inc my wght around 5-10 kg ..will it be possible with above stated char t..please reply asap so that I will start following this.
Yes you can use this chart .
hello mam
i am 28, 5feet 3inches and 52 kgs
i am happy with my body weight
but wanna start doing yoga
can u suggest me a balanced diet plan
plzz
thank u
hI , YOU CAN FOLLOW THE DIET PLAN HERE – https://www.dietburrp.com/1400-calories-indian-diet-plan-for-weight-loss/ altough it mentions weight loss but it will help in maintaining in your case/
Hi mam,
My age is 24 and my weight is 46 kilos. ..I want to gain weight as earlier as possible.
I’m ready to follow your diet chart…except this if u can suggest any healthy supplement to me then im very grateful to you.
Hi Devang , it is best to follow this diet in combination with strength training exercises. you can use these supplements – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
in a busy schedule…. if one can’t follow the diet chart …how the weight should be gain???
I am a college going boy age 20 ??very nervous as i am 5’11” tall but weight is 50 kg….pls reply fast
Hi Gaurav ,
you can make a note of the food items mentioned in this plan , eat these items at your meal times and use the tips mentioned. also if you add exercises to your routine , you ll see better results .
Hi,
I am having early hypothyroidism and rhinitis allergy but underweight. I am around 15 kgs underweight. Can I follow this diet chart. If yes, then, how many days, I need to follow this and what changes need to make after that?
Regards,
Silky Jain
Hi Silky , you can follow this plan for a month and see how your body reacts , we can then decide on further.
Mam need to increase wait am to thin..plz suggest me
follow this plan rajesh
Hi Payal,
Thanks for the diet plan,
I left gym 3 months back and my weight is stopped increasing at certain point.
Can i continue with non creatine suppliments with the above mentioned plan.
Thanks and Regards,
Rahul
Hi Rahul,
Yes you can . but a little exercise is always more supportive
Hello mam im a 17 year old boy
Im 5’7 kinda short
But I’m not gaining weight im seriously thin i just have 52 kg on me
Hi Siddharth , follow the above mentioned plan.
Your post is really helpful. I would like to get in touch with you for some professional work related to one of my website.
Hi ,
you can write to us at care@dietburrp.com
hello mam
i m 17 years old nd my weight is 45kg can i gain 5kg in 1month by following above diet
Hi Akash , you can gain around 3 kgs by using this plan for a month.
Hello mam,
I m Priyanka, I am 26 year old, I got married before 1 n 1/2 year and I am having 6 mnth daughter now my weight is only 41 kg , I take so many food every day but i dont know where is problem. no variation in my weight it is still constant from 6th month. please suggest me.
Thank you.
Hi Priyanka,
you BMR must be high , have you checked with a doctor?
Hello Ms. Payal, Weight gain diet plan is very good but it’s 8 time meal. Can you suggest 6 time meal plan? I don’t know diet plan will be helpful to me or not, because I am 23 years old and my weight is 39kg only.
Thanks a lot for your post.
Hi Mital ,
to provide 3000 cals , its best to distribute the cals , a 6 meals plan with so many cals will be too much food to eat at 1 time.
nice
Hi mam,
I am 29 yrs aged, and my weight is 45 kgs only and my height is 5’8″, i am very much hardworker and dont follow proper food timings for past 10 years.
so, if i would follow above plan diet plan can i put weight and atleast 65 kgs as target,.
Hi Naren , you never know how helpful it will be unless you try it .. you can gain 3 kgs in a month with this.
mam,i ‘m 19 year old and very thin …can i be in size by th above indian diet???
yes
hello madam
i’m 19
i’m 5.8ft tall n weight is 60 kgs
i workout n want to concentrate on growing my muscles with lil bit weight so just wanted to know that is this diet plan suitable for me or should i eat something additional too?
i even take protein powder to increase my muscles
Hi Elton ,
this diet plan is sufficient for you to follow.
Im 21 years old and I’m very thin how to gain weight???
Hi ,
follow the plan mentioned above.
Hiiiiii Mam can i gain weight from diet plan above, I want to gain weight ,my weigth 55 ,age 23 year old and height 5.2 inches.
yes you can
My height 5.8 and weight 73kg plz some tips for gaining mucel and fit don’t any product in simple dite
Follow the above plan with weight lifting exercises
Hello madam, i am 21, 5 ft 11 inches tall but my weight is only 48 kgs. i am too skinny, and want to gain some serious mass now. please help me :) thanks in advance.
Hi ,
follow this plan with exercises to gain weight
Hi,
This is Prashant Verma,
Age: 22,
Weight: 62 kg Approx,
Height: 5 feet 10 inches.
I need suggestions on my diet plan and plz guide me.
Before reading your blog, I’ve made a diet plan to increase my weight as mentioned below:
Morning (8 A.M.):
1 Glass (250ml) of low fat milk + 3 eggs + 2 Bananas
Breakfast (10:30 A.M.):
1 Glass of fruit juice + fruit salad (normal serving)
Lunch (1:00 P.M.):
Normal lunch includes chapaties and vegetables
and after that 1 glass of milk(hot)
Evening (5:30 P.M.):
3 eggs or Sprouts
****
then I do slow running of 2.5 to 3 Kms (non-stop) followed by several sets of pushups.
Dinner (9:00 P.M.):
Chapaties + rice + dal + vegetable
Post dinner (11:00 P.M.):
1 Glass milk (250ml) low fat + 2-3 bananas.
12-7 sleep time. :)
Please review this and let me know what should I do to increase my weight not fat especially tummy fat.
Thanks.
waiting for reply.
Hi ,
the plan looks good , you should add some more protein to it , choose from the items mentioned in the plan above ,
Hello Madam,
I am 31 year old male. Due to some health issue I lost 10 kg and now having 52 kg weight. I want to gain ASAP. I have been following ur diet plan since last 5 days.
So my qns us, is this diet plan fine for me ?
Thank you
Hi ,
yes it is .
Hello payal, My name is Ashish and I want a gud muscular health.Presently my weight is 85kg and height is 5’11” . So could you please tell me the exact diet to gain the health in a muscular manner. Thanks for your help in advance.
to gain muscles , you must work out in the gym and do a lot of strength training , and follow a high protein diet . well the diet plan mentioned above is a high protein diet and will help you in achieving your goal too . just make sure you practice both exercises and diet plan in combination. this would help better and faster.