Indian Diet Plan for Weight Gain

Indian Diet Plan for Weight Gain

Indian Diet Plan for Weight Gain
nutrients in food

Weight gain requires calories with good quality of proteins and other nutrients in food. Because of the limited sources, it is hard to provide good quality proteins to the vegetarians. In the above diet chart, I have tried to incorporate as many good sources as possible. In to your milk and vegetable gravies add skimmed milk powder is good ways to convert the normal food into full of nutritious food.
There is no harm to following this Indian diet plan for weight gain.
This is a general diet plan for weight gain for Indian.
This diet plan for weight gain may not be suitable for you as an individual. But, results will be based on you, and your personal body requirements.

Indian veg. 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
 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, Curd
2
350
6
1 cup
100
6
Or  Masala dosa, Sambar, Chutney
2 , 2 cups,1 spoon
200+100+50
3 + 6
Or  mung dal chilla (pan cake ) with paneer stuffing
2
 250
8
Or Omlette,Toasted bread
2 eggs 6 bread slices
160+300
8 +4
Mid morning
Groundnut chikki / Dry Fruit chikki
3-4 pcs
150
8
Roasted Soyabean / Almonds
handful
150
7
Lassi
1 glass
150
6
Lunch
Sprout salad
1 cup
100
6
Or chicken soup
1 bowl
100
6




Chapati
2  (medium with ghee)
200
3
Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottlegourd/ ridgegourd/ brinjal etc)
2 cups
150
1
Dal / legumes (soyabean / moth/ mung etc)
1 cup
150
5
Rice / biryani / pulav (veg / non veg)
1 cup
150
2
 Evening
Tea / Coffee
1 cup
100
1
Cookies
4
100
2
Mid evening
Groundnut chikki / DryFruit chikki
3-4 pcs
150
8
Roasted Soyabean / Almonds
hand full
150
7
Dinner same as lunch
750
18
Late night
 Milk  (Add 2 tsp skimmed milk powder )
 1 glass
 250
 8
 Banana
 2
 80
 1
+ Soaked Almonds
10 gm (6-7 pcs)
50
3
 TOTAL
3210
95
If you are looking to gain some weight in this 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 with just the right calories and proteins you need for weight gain.
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