Indian Weight gain Diet Sample Plans by homegymindia.
in
Food Amount/Quantity Protein Calories
The values below are approximate. you are free to make changes as you please.
Time
Morning Water 300ml
Breakfast
Milk 300ml 10 150
Peanuts,Cashew,Almonds, Dates
30 gram
or Milk + Oats + Honey + Dates300ml
+ Nuts+ 30 gm + 1 spoon + 4 + 10 19 516
or Milk + Oats + Whey 300ml + 30 gm + 25 gm 35 296
Mid Morning
Non Veg Option
Rice + Daal + Egg 1 cup + 1 bowl + 2 boiled eggs 27 404
or Rice + Chicken 1 cup + 100 gram 34 325
or Rooti + Daal or Chicken 2 nos + 1 bowl + 50 gram chicken 20 364
or Chicken soup + Eggs 1 bowl + 2 boiled eggs 20 170
or Pulao + Chicken 1 cup + 100 gram chicken 25 500
Veg Option
Rice + Daal + Paneer 1 cup + 1 bowl + 56 gram paneer 27 534
or Paneer + Daal + soya chunks56 gram paneer + 1 bowl + 50 gram 51 545
or Pulao + Seasonal veg + Curd1 cup + 1 bowl + 1 glass 11 360
You can pick any alternatives from these options and count the calories to see where you get to.
Noon
Non veg option
Chicken Soup + Salad 1 bowl + 1 bowl 32 509
or Rice + Fish + curd 1 cup + 1 piece + 1 cup 27 357
or Pulao + Chicken + Lassi 1 cup + 75 gram + 1 glass 22 554
Veg option
Pulao + Seasonal veg + Lassi
1 cuo + 1 bowl + 1 glass 7 414
or Rice + Paneer + curd 1 cup + 75 gram + 1 cup 22 460
or Roti + tofu + Paneer 4 nos + 50 gram + 50 gram 22 355
Evening
Smoothie with whey 1 glass milk + 25 gram whey 31 150
or Smoothie with Creatine 1 glass milk/Curd with fruit 10 150
or Soaked/Roasted nuts 50 grams 13 282
If you fail short of your desired calorie and protein intake then increase the amount of foods.
Mid Evening
Soaked/Roasted nuts 50 grams 13 282
Dinner
Non veg option
Chicken Soup + Salad 1 bowl (50 gram) + 1 cup 15 280
or Pulao + Chicken 1 cup + 50 gram 30 201
Veg option
Rice + Daal + paneer 1 bowl + 1 cup+ 1 bowl 27 534
Curd Rice 1 bowl 17 300
Total 550 8692
Make Sure to Count the calories and protein intake to make sure you are reaching your goals. For example the
below diet contains 116 grams of protein and 1767 calories. You might need to consume more calories to gain
weight thus you may add more food items in your diet. Whatever you add, add slowly to see how your digestive
system works.
Sample Indian Weight Gain Diet Plan
Item Quantity Protein Calories
Breakfast Milk + Oats + Whey 300ml + 30 gm + 25 gm 35 296
Mid Morning Rice + Chicken 1 cup + 100 gram 34 325
Noon Pulao + Seasonal veg + Lassi
1 cuo + 1 bowl + 1 glass 7 414
Evening Smoothie with Creatine 1 glass milk/Curd with fruit 10 150
Mid Evening Soaked/Roasted nuts 50 grams 13 282
Dinner Curd Rice 17 300
Total 116 1767
