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
Yar I wanna increase much weight do u hav any other Ideas could u plz reply
On my mail plzโฆ. health and high calories
My mail:santhoshkatravath1@gmail.com
REPLY
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
hello madam, I am 20 yrs old boy, my height is 5’6 , and weight is 45 kgs.
I want to increase my height and come taller.
So please suggest me diet or exercise
hI nAVEEN ,
Looking at your age , i am not sure if you can gain your height . atleast i will not be able to help you with this . sorry .
hi payal
I am Amaresh
my height is 5.9″
weight is 60 kg
feeling unhealthy
also I am asthamatic patient.living alone.
27 year s old
what to do weight gain
plz suggest. gIve some nutrition al supplement advice
Hi,
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi payal,
I m 30 yrs..n i have one yr. Baby but now i am too skinny what should i do to gain weight.
Height is 5’4
N weight 48
And what should be the ideal weight for 5’4″height.
68 – 60 kgs is good weight for your height . you can try following the above mentioned diet plan , it may be of help to you .
Hello Payal.
M 32 years my work schedule is very unplanned and i m a short tempered . can you help me with you advice.
Thanks
Ashish.
Hi Ashish ,
do you need help in regards of weight ?
How to gain weight and become fatty please tell me fast
follow the diet mentioned above
Hey I am 21 year old ,weight 40 kg i am so skinny & not feeling comfortable in this healty society so plzzz suggest me
& living in hostel
Hi Aaditya,
i know following this diet while staying at hostel is not very convenient , but you can try to arrange for the things that are dry and keep them handy to eat , if not every thing , try to follow as much of it as possible , and other wise at your meal times , eat more and eat helthier , keep a bottle of pure ghee with you , and add a tsp of it to your rice or apply it on your chapati .
Hello Madam, I just gone through your blog and it is very useful. I thought of trying for my daughter who is 10 Yrs old and has poor eating habits and so under-weight. She is 20Kgs and 120 cms. We doubt that whether she will take the mentioned items in the above chart, also have a doubt this much calories intake is necessary for 10 yrs old. Please help us with a suitable diet pattern, how much calories intake is necessary in this age. Thanks.
Hi Shobhana,
you do not need to follow the chart as it is , as a 10 year old is less likely to eat so much .. rather kust use the items mentioned and feed her in a quantity she is comfortable with at every 3 hours ..
if you feel that her appetite is less, may be you should consult your pediatrician and get a appetite enhancer for her .
Hi Payal, I’m 18yrs old and my height is 5feet 10inch and my weight is 52kg………Is tha above mentioned diet is suitable for me? thnzz in advance
yes you can follow it
i m 23 yr old height 5.6 my weight is 40. i need to gain weight.. is above chart is sufficnt or smthing else also i need to do.. ?
you can follow the above mentioned diet and tips .
Hi I have issues with bowel movement. Is the above diet approp for me
Hi Abe,
yes you can try the diet , at night , take 1 glass of warm milk with isabghol. this will help in clearing your bowels next day morning.
Hi sir/mam I am Anurag kumar and my age is 19.5yrs.and my weight is 52 kg I want to gain more weight.bcoz I am thin and my cheeks are,very deeply .so plzzz.suggest me.
follow the mentioned diet.
hi i am 19 but i am not able grow and gain weight at the same time..
my height is lil less than 5 and weight 44..
what should i do.. i am really worried about my health..
please help..
I am munir . I am 5feet 11 inch tall and my weight is 54 kilogram.i tried everything but nothing works..plzzz tell me how do i gain weight..i need your suggestion please..eat foods nothing work on my body.@@
follow the diet plan mentioned above with strength training exercises. that will help better
I am yash rathore . I am 5feet 10 inch tall and my weight is 52 kilogram.can you suggest me a diet plan
Hi Yash , try the diet plan mentioned above .
Hi Payal,
I am Abhishek and I am 30 years old. My height is 5.9″ and my weight is 56 kg. I had been reading your post on diet plan for weight gain and found it very informative. But my problem is that I live alone and it is hard for me to cook most of the stuff mentioned in the chart. Can you tell me some alternative ways to gain weight.
I would also like to know whether supplements to gain weight are good for health.
yes in your case supplements and strength training will help . you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
I am 28 years old and my weight is approx 37kg. I trying all type of nutrition but no effect on my weight.
plz help me. And suggest me some ideas about weight gain
Hi Raj,
you can try following the diet chart mentioned above. this will help . make sure you do some strength training exercises along with it to attain max benefit.
hey my age is 21 and my weight is 100 and my hight is 6 ft and tell me any diet for weight loss
Hi Karan ,
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. โ 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.
Hi,
I am feddy. My age is 29, hight is 5’1″ & wait is 91 kgs. I want gain my weight so i regularly goes to zim and make work out 2 hrs. Regular. I am living in another city which is far from my family. So it is difficult to obey this chart always. So there is another option available for me??
And i want to know that what is ideal weight for ne according to my height.
Hopping for quick reply.
Hi Feddy,
if you height is 5.1 and weight is 91 kgs , you are already overweight , why do you want to gain more weight ?
Is it possible to gain size and maintain your abs at the same time by following this diet chart?
I am 21years old. 5’8″ and weigh 63kgs.
Hi Sahil ,
yes ofcourse , if you do your workout along with this diet , you would grow in size .
hi…maam,i am 16yers old boy and i got tired of in doing little pices of work.
so give me some diet to gain weight and energy
Hi Sourabh ,
the diet is right infront of you .. follow the chart mentioned above .
What should be the time interval of all timing diet?
2-3 hours gap .
Hi myself NAVEEN KUMAR
My age is 25 and weight is 55.5
Suggest me.. Gaining a weight..
Thank you
hI nAVEEN ,
You can ollow the diet mention ed above .
hi mam, i m 19 years height 5.8 and weight is 48 i m not growing well. So pls tell me mam what should i do to gain weight.
follow the above mentioned diet .
Hello mam
My name is jaspal age is 21 . Work in tata steel . My weight is 67 and height is 5’11 so want to increase my weight to 75 to 80 . Looks slim and amoung my freinds so beside this diet any other suppliment that can help as curd , lassi is strictly prohibited as alergetic from the curd and lassi can have milk . So plz help .
are you allergic to whey proteins too ? if you are then you might have to take egg (albumin)/ soy protein .
hey how uh doing..?
i am 19 years old.. .i am slim i wanna gain weight
i am ready to follow the chart mentioned above, but the problem is that whenever i try to eat something it feels like i am full i dont wanna eat something. even though i am feeling hungry i dont know what to do. please assist me
Hi Karan , you should consult a doctor and get an appetizer prescribed for your self.
Hii i am 19 years old my weight is 40 kg.. i tried lot to gain weight but till today it is of no use.. pls give me a proper diet or auggeation regarding this
Try the diet mentioned above .. it should work well ..
hello madam,
my name is hemang.
I am 5.9 ft in height .
I do gymming . I follow a good diet.
I am 47 in weight and my age is 20 years.
if I take a protein diet I feel stomach pain and then gas problem.
if I follow gumming consistently( a bit of high weights) I get fever and my immunity becomes low and I loose weight. I am a sporty person soo I don’t sit at one place. I have a good stamina.
I had smoked for 3 years but stopped it because of its bad effects.
all I want to know is what dieti follow, with which kind of exercise and for how long.
I am quite flexible soo I can start with any thing at any time soo kindly suggest me the best you can.
I want to increase my weight and stay fit all the time.
thank you.
Hi Hemang ,
diet you can follow what is mentioned above , it maintains a good balance between carbs and proteins , hence i dont think your digestion would be a problem.
hey mam
i am 16 years old my weight is 44 kg and my face is very thin or week i gain my weight or face so what i do
follow the above mentioned diet
hello
I am 24 years old but from last 5 Years my weight is 40 kg. i tried gyming , diet everything but no results.
pls help
Hi Pragati ,
weight gain can be difficult .. you can try the above mentioned chart along with strength training exercises.
Hi Ma’am,
My age is 33 & my wiat is only 48….i have consulted some doctors but with no results…someone has adviced tht i may be having tyroid & due to that i am losing my wieght…are th above diets will help me in case of tyroid too? kindly assist…
Thanks.
yes you can try it .. are you taking medications for thyroid ? please start with them to avoid further complications.
Hi i am working women of 38 years and weight 55kg. height is 5’4”. I tried so many things for weight gain. but all in vain…. your diet plan is looks good.but the problem is my appetite is very low. i cant consume this much of food. Also my lower body is in shape but upper body (arms) looks very thin. your diet plan will help me? Also suggest if exercise like SURYANAMASKAR is good for me?
hi archana,
yes suryanamaskar is good . you can take appetite enhancers for increasing your appetite.and follow the above mentioned diet
Hi mam I am of 23 years and 5.9 ft but my weight is only 50 kg I am pure veg I want increase my weight to 70 to 75 kg
follow the diet mentioned above ..
Hello!
I am 20 and I am about 5’10”. I weigh 50 kgs. My body does not respond to milk very well and I recently developed a hemorrhoid. Is the above mentioned diet plan okay for me? If there are any changes to be made, what would they be?
you can replace the milk with soymilk … and see if the reactions are better. if you have bleeding hemorrhoid, then please wait for it to normalize and then start following the diet , if not, you can have it
Hello ma’am ,
I am 5’10 , 19 years old and my weight is 53 kg only .
i look too skinny .
Can you please help me out by advising me to how to gain healthy weight fast .
follow the above mentioned diet sonali .. all the needed tips are mentioned above .
hi mam,
i m kumar and facing T.B disease , i want to know the diet plan which improves immunity and also growth of hemoglobin.
Hi Kumar , you need to increase the protein in your plan … you can pick up the food items from above mentioned plan as well they are all rich in protein and iron .
But madam i want know the items which improves fat especially in chest, since after T.B attacked to my body everybody is saying, need to improve fat in chest in quick.
so please mention some food items which contains fat content and helps especially fatness in my chest ASAP.
waiting for your reply dear madam.
Hi Kumar,
the above mentioned diet will work well .. just do pushups and strength training exercises along with it .
Hi Mam,
I am 23 years old . I am 5’4 and my weight fluctuates between 38-40 kgs from the last 5 years. I don’t feel weak but I want to increase my weight to atleast 45-50 kgs. Once when I followed a very strict regime I could increase my weight to 45 kgs in 2-3 months but it again dropped down due to my busy schedule.Will your diet plan help me increase my weight.Also could you suggest some exercises also.
Hi Renuka,
yes this will help . exercises , you can go for yoga, aerobics or strength training exercises.
Hii ma’m
I am 21 years old. And my weight is just 52kg . I can’t follow this diet chart because of my busy schedule. So please suggest me a best weight gainer or protein.
Thank you.
HI sunny ,
you can try these supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi, I am a 27 years old female, 5.4 feet tall and weigh about 52 Kgs. My body looks fit but I have a skinny face due to which I look weak and undernourished. If I try to gain weight, I gain fat only around my belly and my face still looks the same. Is there any thing I can do for a fuller face?
Hi Kripa,
you need to include nuts and milk and eggs to your diet .
hey mam..m in 1s year my height is 5’9 nd my weight is 45 kg from last 4-5 years…Nd after 2 month theirs wedding of my brother nd i m too skinny so in that marriage i wannted to look fat so no1 call me skinny plz help me plz help me give owsm answer frm which i can gain5 kg in 1 month so atleast 10 kg in 2 months nd thats so mean so much to me :-(
Hi SHUBANI,
you are setting a very high goal .. weight gain is as difficult as weigh loss, and it is always to go slowly and steadily in a healthy way . you can try the above mentioned diet plan , this will help . for better results , you can try following the plan along with gyming
Hi Madam,
My age is 25 years and my height is 5’6″. My weight is 47 Kg :(.
In non veg I only eat egg, please suggest me what I should do to increase my weight.
Hey PRACHI ,
follow the above mentioned plan with some appropriate exercise .. this will help in weight gain
Will you please elaborate the time ? because for me my breakfast time is 10 am and my dinner time is 10 pm. then what do you mean by late night , mid evening, evening, early morning ?
Thank you.
Hi Prachi ,
Have not mentioned the timings deliberately as it is a generalized diet plan . ideally your breakfast should be within first 3 hours after you wake up … and dinner should be 2-3 hours prior to your sleeping time . and bedtime literally means bed time , and late niight means 30 – 15 mins prior to sleeping .
Hi Navdeep ,
i think you shold start exercising again , if you are on a high calorie diet but not exercising , the diet turns heavy on your system and the problems you mentioned become obvious.
Thanks for the plan. So the basic concept is to eat heavy food in the day and to be lite at dinner . So that it can be able to digest properly ? Also , tell me how can one increase the testosterone level through natural food. I normally takes half bowl of grams , 1 packet of boiled mushrooms with 3 white eggs and a glass of milk with 2 bananas after workout.
Do i need some improvements in that ??
Hi Shubham ,
i feel what you are doing is good . include some tuna fish if you can .
Hi Maam i am a very tall girl 5’9 & 52 kgs..your diet chart is very helpful as i have seen marked improvement in lower body..but my upper body specially my hands are very thin..plz tell me how to gain weight there & also how can i increase appetite
Hi Simi,
soups are very good to increase appetite. you can do some weight training to be able to gain weight near your arms
Hi mam,
my age is 17 yrs. old
my height is 160 cms. & my weight is 44 kg. only. will this diet plan help me to increase my height & weight?
what else I can do ?
Hi ,
yes this will help in increasing your weight , however i am unsure about the height part . but gyming can help
Mam my digestion system Is so weak please give me some suggestions what i can do
eat easy to digest food . and if the problem is severe , you might have to see a doc for a physiological test.
mam i m ronnie 22 from kolkata.i was a skinny guy 3 years back but after hitting gym i gained a bit.my height is 5’9 n weight is 56 kg.Though my body bulked up real soon but my arms are not that big.i have been following your diet chart for a month and i could see the differences.thank you for that.
MAM,
I AM OMKAR. I AM UNDERWEIGHT. MY HEIGHT IS 5.11 & WEIGHT IS 54 KG. KINDLY ADVICE ME.
Hi Omkar, you can follow the above mentioned plan.
GOOD EVENING MAM,
I AM OMKAR. THIS DIET PLAN WILL WORK ON ME?? MY HEIGHT IS 5.11 & WEIGHT IS 54 KG. KINDLY HELP ME.
THANKS & REGARDS,
OMKAR BAVARE
Hi Omkar,
yes it will help , try doing strength training exercises with it for better results .
hi, mam i m a boy of 23yrs & 47 kg.before this i have joined gym many times.and i also gained weight 4-5kg.but after give up gym my weight return 47 kg.& other problam is that if i eat eat sweets,oily things then then become reason of dirty gas,& smell in my breath.*Mrs.Payal mam aftr reading your benifial posts it shines a rays of hope & full blv tht you should hlp me…thank you ji..
Hey nAVDEEP ,
I think i have replied your query already … do let me know if you have anyh more questions.
Hi ma’am. I’m pursuing CA course, so I’ve to reside away from my home. I’m 18 years old, 5 feet 6 inches tall, and 47 kg weight. If I will not gain weight in this age, then when will I? I’ve to be away from home, and that is why I may not eat healthy food. What to do?
Hi Arun,
you can join a gym and so some strength training , even if you eat at a mess or a canteen , but you eat in suffiecient quantity , this will help in weight gain , keep some protein supplement handy and have with milk ,twice a day , exercises will not only increase your health but also increase your concentration towards study … so its a win win situation ..