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Indian Diet Plan For Weight Gain

This Indian diet plan provides over 3,000 calories per day through nutritious foods to aid weight gain. The plan incorporates good sources of protein at each meal such as eggs, milk, nuts, lentils and chicken. Snacks include groundnut chikki, roasted soybeans and almonds to increase calorie and protein intake. Main meals include chapati or rice with vegetable and dal dishes. Milk is recommended at bedtime with bananas and almonds to aid weight gain overnight. While this plan may be generally suitable, individual body requirements will impact results.

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2K views2 pages

Indian Diet Plan For Weight Gain

This Indian diet plan provides over 3,000 calories per day through nutritious foods to aid weight gain. The plan incorporates good sources of protein at each meal such as eggs, milk, nuts, lentils and chicken. Snacks include groundnut chikki, roasted soybeans and almonds to increase calorie and protein intake. Main meals include chapati or rice with vegetable and dal dishes. Milk is recommended at bedtime with bananas and almonds to aid weight gain overnight. While this plan may be generally suitable, individual body requirements will impact results.

Uploaded by

podapanni19
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
  • Indian Diet Plan for Weight Gain (3000 calories): Provides a structured diet plan detailing food items, quantities, calories, and protein for weight gain.

Indian diet plan for weight gain (3000 calories)

FOOD ITEM

AMOUNT

CALORIES

PROTEIN
(GMS )

Early Morning
Milk (Add 2 tsp skimmed milk powder )

1 glass

250

+Egg whites or Banana

2 or 2

110 or 80

8 or 1

+ Soaked Almonds

10 gm (6-7 pcs)

50

350

1 cup

100

Or Masala dosaSambarChutney

2 2 cup1 spoon

20010050

420.5

Or mung dal chilla (pan cake ) with paneer


stuffing

250

Or OmletteToasted bread

2 eggs6 bread slices

160300

84

Breakfast
Vegetable stuffed parathaCurd

Mid morning
Groundnut chikki / DryFruit chikki

3-4 pcs

150

Roasted Soyabean / Almonds

handfull

150

Lassi

1 glass

150

Lunch
Sprout salad

1 cup

100

Or chicken soup

1 bowl

100

chapati

2 (medium with ghee)

200

Veg (potato/ cauliflower/ cabbage/ ladyfinger /


bottlegourd/ ridgegourd/ brinjal etc)

2 cups

150

Dal / legumes (soyabean / moth/ mung etc)

1 cup

150

Rice / biryani / pulav (veg / non veg)

1 cup

150

Evening
Tea / Coffee

1 cup

100

Cookies

100

Mid evening

Groundnut chikki / DryFruit chikki

3-4 pcs

150

Roasted Soyabean / Almonds

handfull

150

750

18

Dinner same as lunch


Late night
Milk (Add 2 tsp skimmed milk powder )

1 glass

250

Banana

80

+ Soaked Almonds

10 gm (6-7 pcs)

50

TOTAL

3210

95

You may be interested in reading Protein supplements guide

How is this Indian diet plan for weight gain made ?


Weight gain requires a person to intake more amount of calories through good quality
proteins and other nutritious food, However it is hard to provide good quality proteins
to vegetarians because of the limited available sources. 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. Dont 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.

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