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We all have that one friend who has a voracious appetite and yet they manage to stay slim. We always wonder where all that food goes? Few people have a very high metabolism that utilizes all the food. Sometimes people just want to put on weight for muscle bulking or for recovery from illness. Here is a 3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF for download).
How to Gain Weight?
Instant weight gain might have certain side effects like bloating, stomach distress, or fluid retention. High fat or carb foods can create health complications like hypertension, diabetes, dyslipidemia, or heart problems. 1 – 2 kgs per week. Gradual weight gain should be the aim.
Tips for Weight Gain
- Avoid water before meals
- Eat frequently
- Eat nutrient-dense foods
- Use big portion sizes
- Consume full-fat milk and its products
- Get enough sleep
- Quit smoking
3000 Calorie Indian Diet Plan for Weight Gain
Food List For Weight Gain:
Cereals are a source of carbohydrates. They help to add bulk, calories, muscle growth, and weight gain. It also provides glycogen that is used as energy for the body. Include whole-grain cereals, millets, whole-grain bread and pasta, cereal bars (sugar-free), etc.
Dals and pulses give a good amount of proteins that will help to give bulk to the body. With the right amount of carbohydrates and strength training, they will add to the weight. Use pulses, sprouts, dals in various recipes to increase the nutrient value.
Nuts and seeds have high-fat content along with proteins and fiber. Consumption of the right amount helps in healthy weight gain. The nuts have omega 3 fatty acids that will help reduce workout inflammation. These nuts are calorie-dense and can provide high calories in small amounts. Try and include these nuts and seeds in most recipes to increase the calorie content of the recipe.
Milk has an ideal macronutrient composition for weight gain. You can consume double-strength milk by adding skim milk powder to the milk to make it more nutrient-dense. Milk consumption after a workout gives the best result. Whole fat milk paneer or cheese in the right amounts can also compliment the weight gain.
Poultry, egg, and fish are high in protein helps to increase the muscle mass in the body. Fish also contains good quality omega 3 fatty acid that is cardioprotective. Animal proteins are easily absorbed in the body and aids weight gain.
Fruits and vegetables will not add on extra calories but will give color to food. They fulfill the vitamins and mineral requirements. Try and add starchy vegetables like potatoes, sweet potatoes, and yam to your diet. Fruits like banana, sapota, jackfruit, custard apple, avocados will help weight gain.
Cereal bars (sugar-free), protein shakes also add to the extra protein and carbohydrates required for weight gain. These products after the workout have maximum benefits. Try to select products that have natural ingredients rather than artificial bulking agents.
Foods to Avoid during Weight gain:
It might seem the easy way out but has lots of health implications. Avoid fried, junk, and creamy desserts.
Excess consumption of refined sugars might lead to high triglyceride levels and lead to insulin resistance. Try and avoid unwanted sugars in your recipes.
Reined flours, bakery products, sodas, sports drinks are all empty calories. It is better to replace them with whole-grain cereals, fruits, and fruit juices.
3000 Calorie Indian Diet Plan for Weight Gain
Macronutrient distribution:
- Total calories: 3000 kcals
- Carbohydrates: 60 – 65 % of total Kcals – 450 – 488 gms
- Proteins: 20 – 25 % of total Kcals – 150 gms – 188 gms
- Fats: 15- 20 % of total calories – 50 – 67 gms
7 Days 3000 calories Indian Weight Gain Diet
Day 1:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Avocado anjeer smoothie | 1 cup | Milk |
| 1 tbsp | Skim milk powder | |
| ½ no | Avocado | |
| 2 no | Soaked dry fig | |
| 1 tbsp | Soaked chia seeds + flaxseeds | |
| Mid-morning | ||
| Mashed Potato and paneer | 1 cup | Boiled potato + Whole fat milk paneer |
| Lunch | ||
| Exotic stir fry Salad with pumpkin seeds | 1 cup | Zucchini + cherry tomatoes + bell peppers + Baby corn + broccoli |
| 1 tbsp | Pumpkin seeds | |
| Methi thepla | 4 no | Wheat flour + Methi leaves |
| Peas Pulao | 1 cup | Rice + green peas |
| Green vegetable | 1 ½ cup | Ladies finger |
| Dal fry | 1 cup | Tur dal + chana dal |
| Mid Afternoon | ||
| Fruit | 1 no | Banana |
| Evening snack | ||
| Hummus | 1 cup | Chickpea |
| Multigrain pita bread | 2 no | Multigrain flour |
| Coffee | 1 cup | Milk |
| Dinner | ||
| Chicken Biryani | 2 cup | Brown rice + Vegetables |
| 100 gms | Chicken | |
| Raita | 1 cup | Curd + vegetables |
| Cream Tomato Soup | 1 cup | Tomatoes + cream (1 tbsp) |
| Bedtime | ||
| Masala Milk | 1 cup | Milk |
| 1 tbsp | Skim milk powder | |
| 1 tbsp | Dry fruit masala | |
| 1 tsp | Honey |
Day 2:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Masala Dosa | 2 no (7-inch radius) | Dosa |
| 1 cup | Potato filling | |
| Sambar | 1 cup | Tur dal + vegetables |
| Coconut chutney | ¼ cup | Coconut |
| Filter coffee | 1 cup | Milk + coffee powder |
| Mid-morning | ||
| Fruit yogurt | 1 cup | Curd |
| ½ cup | Mixed berries | |
| 1 tbsp | Mixed seeds | |
| Lunch | ||
| Sprout Salad | 1 cup | Sprouts + Vegetables |
| Whole Wheat Chapati | 4 no | Bran fortified Wheat flour |
| Rice | 1 cup | Rice |
| Green vegetable | 1 cup | Tinda |
| Dal | 1 cup | Masoor dal |
| Curd | 1 cup | Whole fat milk curd |
| Mid Afternoon | ||
| Eggs | 2 no | Boiled Egg |
| OR boiled channa | 1 bowl | |
| Evening snack | ||
| Vegetable Poha | 1 ½ cup | Rice flakes + vegetables |
| ½ cup | Curd | |
| Tea | 1 cup | Milk + Elaichi |
| Dinner | ||
| Vegetable Soup | 1 cup | Mix veg |
| Bajra Roti | 2 no | Bajra flour |
| Baingan Bharta | 1 cup | Brinjal |
| Dal | 1 cup | Moong dal |
| Lassi | 1 cup | Whole fat milk curd |
| Bedtime | ||
| Almond turmeric milk | 1 cup | Milk + Tumeric |
| 1 tbsp | Almond powder |
Day 3:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Peanut butter sandwiches | 4 slices | Multigrain bread slices |
| 4 tbsp | Unsweetened peanut butter | |
| Cappuccino | 1 cup | Milk |
| 1 tsp | Coffee powder | |
| 1 tbsp | Cream (Homemade) | |
| Mid-morning | ||
| Sprout and chicken tikki | ½ cup | Sprouts |
| 100 gm | Chicken | |
| Green Chutney | 2 tbsp | Coriander + mint leaves |
| Lunch | ||
| Green Salad | 1 cup | Cucumber + lettuce+ tomatoes + onions |
| Whole Wheat Chapati | 4 no | Bran fortified Wheat flour |
| Khichdi | 1 cup | Rice + dal |
| Green vegetable | 1 cup | Tinda |
| Marwadi Kadhi | 1 cup | Curd + chana flour |
| Curd | 1 cup | Whole fat milk curd |
| Mid Afternoon | ||
| Fruit | 3 – 4 no | Medium size plums |
| Evening snack | ||
| Moongdal chilla pizza (small size) | 3 – 4 no | Moong dal |
| 1 cup | Vegetables + grated cheese (3 – 4 tbsp) | |
| Orange Juice | 1 cup | Orange (no sugar, unstrained) |
| Dinner | ||
| Mix Vegetable Salad | 1 cup | Capsicum + onion + tomatoes + carrots |
| Aaloo Paratha (medium) | 2 no | Whole wheat flour + boiled potatoes |
| Curd | 1 cup | Whole fat milk |
| Rajma | 1 cup | Boiled Rajma |
| Bedtime | ||
| Cinnamon honey hot chocolate | 1 cup | Milk + cocoa powder +cinnamon powder |
| 1 tbsp | Honey |
Day 4:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Sago khichdi | 2 cups | Sago + Potato |
| Piyush | 1 cup | Milk + curd + nuts + cardamom + saffron + honey or jaggery powder |
| Mid-morning | ||
| Fish fritters | 2 medium-size | Fish |
| Mint yogurt dip | 1 cup | Curd + mint |
| Lunch | ||
| Onion Raita | 1 cup | Curd + Onion |
| Nachni Roti | 2 no | Nachni + wheat flour |
| Jeera rice | 1 cup | Rice |
| Green vegetable | 1 cup | Ladies finger |
| Dal Tadka | 1 cup | Tur dal |
| Masala Chaas | 1 cup | Whole fat milk curd |
| Mid Afternoon | ||
| Fruit | 1 no | Banana (Big) |
| Evening snack | ||
| Vegetable Upma | 2 cups | Rawa + Vegetables |
| Tea | 1 cup | Milk + Tea Masala |
| Dinner | ||
| Exotic Vegetable Salad | 1 cup | Bell peppers + onion + cherry tomatoes + zucchini + broccoli + pumpkin seeds |
| Pesto Pasta | 2 cups | Whole wheat pasta + Vegetables |
| ½ cup | Pesto sauce | |
| Multigrain cheese garlic bread | 3 – 4 no | Whole wheat bread slices + cheese + garlic |
| Bedtime | ||
| Double strength elaichi milk | 1 cup | Milk + elaichi powder |
| 1 tbsp | Skim milk Powder/ Protein powder |
Day 5:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Oats Porridge | 1 ½ cup | Milk |
| 1 tbsp | Skim milk powder | |
| 2 tbsp | Rolled oats | |
| 15 gms | Nuts powder | |
| 1 tbsp | Soaked chia seeds | |
| ½ cup | Chopped banana | |
| Mid-morning | ||
| Cucumber sticks | 1 cup | Cucumber |
| Jalapeno yogurt dip | ½ cup | Curd + Chopped Jalapeno |
| Lunch | ||
| Green Salad | 1 cup | Broccoli + tomatoes + Capsicum + Beet root + carrot + cucumber |
| 1 tbsp | Pumpkin seeds + sunflower seeds | |
| Missi Roti | 4 no | Wheat flour + Methi + mint + coriander leaves |
| Tawa rice | 1 cup | Rice + Vegetables |
| Potato vegetable | 1 ½ cup | Potatoes + tomato |
| Dal fry | 1 cup | Tur dal + chana dal |
| Mid Afternoon | ||
| Fruit | 1 no | Pear |
| Evening snack | ||
| Paneer vegetable Franky | 1 no | Wheat flour + vegetables |
| ½ cup | Paneer | |
| Coffee | 1 cup | Milk |
| Dinner | ||
| Neer Dosa | 3 – 4 no | Rice flour |
| Vegetable Korma | 1 ½ cup | Mix vegetable + potato |
| Onion Tomato Chutney | ½ cup | Onion + Tomato |
| Salted Lassi | 1 cup | Whole fat milk curd |
| Bedtime | ||
| Dates Milk | 1 cup | Milk |
| 1 tbsp | Skim milk powder | |
| 2 – 3 no | Soaked dates |
Day 6:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Paneer Club Sandwich | 1 no | Multigrain bread + Vegetables + Paneer |
| Green chutney | ¼ cup | Coriander + mint leaves |
| Avocado shake | 1 cup | Milk + Avocado |
| Mid-morning | ||
| Granola and seeds yogurt | 1 cup | Curd |
| ½ cup | Granola (Multigrain) | |
| 1 tbsp | Mixed seeds | |
| 1 tbsp | Honey | |
| Lunch | ||
| Deviled Eggs | 1 cup | Potato filling |
| 2 no | Boiled eggs | |
| Whole Wheat Chapati | 4 no | Bran fortified Wheat flour |
| Rice | 1 cup | Rice |
| Green vegetable | 1 cup | Karela |
| Dal | 1 cup | Masoor dal |
| Buttermilk | ½ cup | Whole fat milk curd |
| Mid Afternoon | ||
| Green Salad | 1 cup | Cucumber + onion + tomato + beetroot |
| Evening snack | ||
| Paneer tikka | 1 cup | Paneer + Capsicum |
| ½ cup | Curd | |
| Coffee | 1 cup | Milk + Coffee powder |
| Dinner | ||
| Spinach Soup | 1 cup | Spinach + onion |
| Jowar Roti | 2 no | Jowar flour |
| Pitla ( besan cooked in buttermilk) | 1 cup | Chana flour + onion + tomato + curd |
| Misal | 1 cup | Moth beans |
| Sol kadhi | 1 cup | Coconut milk + kokam |
| Bedtime | ||
| Almond saffron milk | 1 cup | Milk + saffron strands |
| 1 + 1 tbsp | Skim Milk powder + Almond powder |
Day 7:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Nachni satva | 1 ½ cup | Milk |
| 2 tbsp | Nachni flour | |
| 2 + 2 no | Dates + Figs | |
| 1 tbsp | Skim Milk Powder | |
| 1 tbsp | Almond powder | |
| Mid-morning | ||
| Grilled Chicken / paneer | 100 gms | Chicken /paneer |
| 100 gm | Bell peppers | |
| Green Chutney | 2 tbsp | Coriander + mint leaves |
| Lunch | ||
| Apple Vegetable Salad | 1 cup | Cucumber + apples + tomatoes + onions |
| Whole Wheat Paratha | 3 no | Bran fortified Wheat flour |
| Coriander rice | 1 cup | Rice +Coriander leaves + vegetables |
| Vegetable jalfrezi | 1 ½ cup | Mix vegetable |
| Dal | 1 cup | Tur dal |
| Curd | 1 cup | Whole fat milk curd |
| Mid Afternoon | ||
| Fruit | ½ no | Dragon fruit |
| Evening snack | ||
| Khaman Dhokla | 10 -12 pcs | Chana flour |
| Green Chutney | 2 tbsp | Mint + coriander + curry leaves |
| Masala milk | 1 cup | Milk + Milk Masala |
| 1 tbsp | Skim Milk powder/ Protein Powder | |
| Dinner | ||
| Mix Vegetable Salad | 1 cup | Capsicum + onion + tomatoes + carrots |
| Paneer Paratha (medium) | 2 no | Whole wheat flour + Paneer |
| Onion Raita Curd | 1 cup | Whole fat milk |
| ½ cup | Onions | |
| Rajma | 1 cup | Boiled Rajma |
| Bedtime | ||
| Hot chocolate | 1 cup | Milk + cocoa powder |
| 1 tbsp | Jaggery powder |
Download the 3000 Calorie Indian Diet Plan for Weight Gain PDF.
Download Indian 3000 Cal Weight Gain diet plan pdf
Note:
- 1 cup = 200 ml
- You can use 40 gms paneer, 100 gms chicken/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably
Indian Weight gain diet plans on Dietburrp
EndNote:
Professional guidance always comes in handy to avoid any irreparable mistakes. A 3000 kcal diet that is wholesome in carbohydrates, proteins, and fats will help gain healthy weight. An exercise regimen along with the diet will help gain weight easily.
