Indian Veg. Diet Plan for Weight Gain.

Indian Veg. Diet Plan for Weight Gain.

Weight gain requires good quality calories in protein and other nutrients in food. Due to limited resources, it is difficult to provide vegetarians with good quality protein. In the previous table, I tried to integrate as many good sources as possible. Add sauce to your milk and vegetables Skim milk powder is an excellent way to turn normal foods into nutritious foods.

There is no harm in following this Indian diet for weight gain.

This is a general diet for weight gain among Indians.

This diet to gain weight may not be suitable for you as an individual. But the results are based on you and your personal needs.

Veg. Diet Plan for Weight Gain


If you are looking to gain weight in this world, you are right here.
Here is an ideal Indian diet of 3000 calories to gain weight.

This plan will give you the right calories and protein you need to gain weight.

Indian veg. diet plan for weight gain (3000 calories)

FOOD ITEM
AMOUNT
CALORIES
PROTEIN (GMS )
Early Morning
 Milk  (Add 2 tbsp 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 (pancake ) with paneer stuffing
2
 250
8
Or Omelette,Toasted bread
2 eggs 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




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


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