3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF)
We all have that one friend who has an insatiable appetite and still stays slim. We always wonder where all this food is going? Few people have a very high metabolism that uses all of their food. Sometimes people just want to gain weight to gain muscle mass or to recover from an illness. Here is a 3000 Calorie Indian Weight Gain Diet Plan (7 Day Weight Gain Diet PDF to Download).
How can you gain weight?
Immediate weight gain can cause certain side effects, such as gas, stomach upset, or fluid retention. Foods high in fat or carbohydrates can cause health complications such as high blood pressure, diabetes, dyslipidemia, or heart problems. 1 – 2 kg per week. Gradual weight gain should be the goal.
Weight gain tips
- Avoid water before meals
- Eat Frequently
- Eat nutritious foods
- Use large portion sizes
- Consumption of whole milk and its products
- Get enough sleep
- stop smoking
Indian diet plan with 3000 calories for weight gain
Weight Gain Food List:
Grains are a source of carbohydrates. They help add mass, calories, muscle growth, and weight gain. It also provides glycogen, which is used as energy for the body. These include whole grain cereals, millet, whole grain bread and pasta, granola bars (sugar-free), etc.
Dals and legumes provide a good amount of protein that help add bulk to the body. With the right amount of carbohydrates and weight training, they will add weight. Use legumes, sprouts, dals in various recipes to add nutritional value.
In addition to protein and fiber, nuts and seeds have a high fat content. Taking the right amount helps in healthy weight gain. The nuts contain omega-3 fatty acids that help reduce inflammation while exercising. These nuts are high in calories and can provide high calories in small amounts. Try to 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 skimmed milk powder to the milk to make it more nutritious. Milk consumption after exercise gives the best result. Whole milk paneer or cheese in the right amounts can also supplement weight gain.
Poultry, eggs, and fish are high in protein and help increase muscle mass in the body. Fish also contains high quality omega-3 fatty acid, which is cardioprotective. Animal proteins are easily absorbed by the body and support weight gain.
Fruits and vegetables don't add extra calories, but they do add color to the food. They cover the need for vitamins and minerals. Try adding starchy vegetables like potatoes, sweet potatoes, and yam to your diet. Fruits like banana, sapota, jackfruit, custard, and avocados help with weight gain.
Granola bars (sugar-free) and protein shakes also add the extra protein and carbohydrates needed for weight gain. These post-workout products have maximum benefits. Try to choose products with natural ingredients instead of artificial fillers.
Foods To Avoid While Gaining Weight:
It may seem like the easy way out, but it has many health implications. Avoid fried, junk, and creamy desserts.
Excessive consumption of refined sugar can lead to high triglyceride levels and insulin resistance. Try to avoid unwanted sugar in your recipes.
Reined flours, baked goods, sodas, sports drinks are empty calories. It is better to replace them with whole grains, fruits, and fruit juices.
Indian diet plan with 3000 calories for weight gain
Macronutrient distribution:
- Total calories: 3000 kcal
- Carbohydrates: 60 – 65% of the total Kcal – 450 – 488 g
- Proteins: 20 – 25% of the total calories – 150 g – 188 g
- Fats: 15-20% of total calories – 50-67 g
7 days 3000 calories Indian diet for weight gain
Day 1:
| menu | Be | ingredients |
| Early morning | ||
| Soaked nuts | 25 grams | Almonds, walnuts, figs, apricots, dried dates |
| breakfast | ||
| Avocado anjeer smoothie | 1 cup | milk |
| 1 tablespoon | Skimmed milk powder | |
| ½ no | avocado | |
| 2 no | Soaked dry fig | |
| 1 tablespoon | Soaked chia seeds + flax seeds | |
| morning | ||
| Mashed potatoes and paneer | 1 cup | Boiled potato + whole milk paneer |
| Having lunch | ||
| Exotic wok salad with pumpkin seeds | 1 cup | Zucchini + cherry tomatoes + peppers + baby corn + broccoli |
| 1 tablespoon | Pumpkin seeds | |
| Methi thepla | 4 no | Wheat flour + methi leaves |
| Peas pulao | 1 cup | Rice + green peas |
| Green vegetables | 1 ½ cup | Lady's finger |
| Fry dal | 1 cup | Tur dal + chana dal |
| afternoon | ||
| fruit | 1 no | banana |
| Evening snack | ||
| Hummus | 1 cup | chick-pea |
| Multigrain flatbread | 2 no | Multigrain flour |
| coffee | 1 cup | milk |
| Dinner | ||
| Chicken biryani | 2 cup | Brown rice + vegetables |
| 100 g | chicken | |
| Raita | 1 cup | Quark + vegetables |
| cream of tomato soup | 1 cup | Tomatoes + cream (1 tbsp) |
| Bedtime | ||
| Masala milk | 1 cup | milk |
| 1 tablespoon | Skimmed milk powder | |
| 1 tablespoon | Dried fruit masala | |
| 1 teaspoon | sweetheart |
Day 2:
| menu | Be | ingredients |
| Early morning | ||
| Soaked nuts | 25 grams | Almonds, walnuts, figs, apricots, dried dates |
| 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 |
| morning | ||
| fruit yoghurt | 1 cup | Quark |
| ½ cup | Mixed berries | |
| 1 tablespoon | Mixed seeds | |
| Having lunch | ||
| Sprout salad | 1 cup | Sprouts + vegetables |
| Whole grain chapati | 4 no | Wheat flour enriched with bran |
| rice | 1 cup | rice |
| Green vegetables | 1 cup | Tinda |
| Dal | 1 cup | Masoor Dal |
| Quark | 1 cup | Whole milk quark |
| afternoon | ||
| Eggs | 2 no | Boiled egg |
| OR cooked Channa | 1 bowl | |
| Evening snack | ||
| Vegetable Poha | 1 ½ cup | Rice flakes + vegetables |
| ½ cup | Quark | |
| tea | 1 cup | Milk + Elaichi |
| Dinner | ||
| vegetable soup | 1 cup | Mix the vegetables |
| Bajra Roti | 2 no | Bajra flour |
| Baingan Bharta | 1 cup | Brinjal |
| Dal | 1 cup | Moong Dal |
| Lassi | 1 cup | Whole milk quark |
| Bedtime | ||
| Almond turmeric milk | 1 cup | Milk + turmeric |
| 1 tablespoon | Almond powder |
Day 3:
| menu | Be | ingredients |
| Early morning | ||
| Soaked nuts | 25 grams | Almonds, walnuts, figs, apricots, dried dates |
| breakfast | ||
| Peanut butter sandwiches | 4 slices | Multigrain bread slices |
| 4 tbsp | Unsweetened peanut butter | |
| cappuccino | 1 cup | milk |
| 1 teaspoon | Coffee powder | |
| 1 tablespoon | Cream (homemade) | |
| morning | ||
| Sprouts and Chicken Tikki | ½ cup | Sprouts |
| 100 gram | chicken | |
| Green chutney | 2 tbsp | Coriander + mint leaves |
| Having lunch | ||
| Green salad | 1 cup | Cucumber + lettuce + tomatoes + onions |
| Whole grain chapati | 4 no | Wheat flour enriched with bran |
| Khichdi | 1 cup | Rice + dal |
| Green vegetables | 1 cup | Tinda |
| Marwadi Kadhi | 1 cup | Quark + chana flour |
| Quark | 1 cup | Whole milk quark |
| afternoon | ||
| fruit | 3 – 4 no | Medium-sized plums |
| Evening snack | ||
| Moongdal Chilla Pizza (small) | 3 – 4 no | Moong Dal |
| 1 cup | Vegetables + grated cheese (3 – 4 tbsp) | |
| orange juice | 1 cup | Orange (without sugar, unscreened) |
| Dinner | ||
| Mix the vegetable salad | 1 cup | Peppers + onion + tomatoes + carrots |
| Aaloo Paratha (medium) | 2 no | Whole wheat flour + boiled potatoes |
| Quark | 1 cup | Full fat milk |
| Rajma | 1 cup | Boiled Rajma |
| Bedtime | ||
| Cinnamon honey hot chocolate | 1 cup | Milk + cocoa powder + cinnamon powder |
| 1 tablespoon | sweetheart |
Day 4:
| menu | Be | ingredients |
| Early morning | ||
| Soaked nuts | 25 grams | Almonds, walnuts, figs, apricots, dried dates |
| breakfast | ||
| Sago khichdi | 2 cups | Sago + potato |
| Piyush | 1 cup | Milk + curd + nuts + cardamom + saffron + honey or jaggery powder |
| morning | ||
| Fish donut | 2 medium in size | fish |
| Mint yogurt dip | 1 cup | Quark + mint |
| Having lunch | ||
| Onion raita | 1 cup | Cottage cheese + onion |
| Nachni Roti | 2 no | Nachni + wheat flour |
| Jeera rice | 1 cup | rice |
| Green vegetables | 1 cup | Lady's finger |
| Dal Tadka | 1 cup | Tur dal |
| Masala Chaas | 1 cup | Whole milk quark |
| afternoon | ||
| fruit | 1 no | Banana (large) |
| Evening snack | ||
| Vegetable upma | 2 cups | Rawa + vegetables |
| tea | 1 cup | Milk + tea masala |
| Dinner | ||
| Exotic vegetable salad | 1 cup | Paprika + onion + cherry tomatoes + zucchini + broccoli + pumpkin seeds |
| Pesto pasta | 2 cups | Whole wheat pasta + vegetables |
| ½ cup | Pesto sauce | |
| Multigrain cheese and garlic bread | 3 – 4 no | Whole grain bread slices + cheese + garlic |
| Bedtime | ||
| Double strength Elaichi milk | 1 cup | Milk + Elaichi powder |
| 1 tablespoon | Skimmed milk powder / protein powder |
Day 5:
| menu | Be | ingredients |
| Early morning | ||
| Soaked nuts | 25 grams | Almonds, walnuts, figs, apricots, dried dates |
| breakfast | ||
| porridge | 1 ½ cup | milk |
| 1 tablespoon | Skimmed milk powder | |
| 2 tbsp | oatmeal | |
| 15 grams | Nut powder | |
| 1 tablespoon | Soaked chia seeds | |
| ½ cup | Chopped banana | |
| morning | ||
| Cucumber sticks | 1 cup | cucumber |
| Jalapeno yogurt dip | ½ cup | Cottage cheese + chopped jalapeno |
| Having lunch | ||
| Green salad | 1 cup | Broccoli + tomatoes + peppers + beetroot + carrots + cucumbers |
| 1 tablespoon | Pumpkin seeds + sunflower seeds | |
| Missi Roti | 4 no | Wheat flour + methi + mint + coriander leaves |
| Tawa rice | 1 cup | Rice + vegetables |
| Potato vegetables | 1 ½ cup | Potatoes + tomato |
| Fry dal | 1 cup | Tur dal + chana dal |
| 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 vegetables and potatoes |
| Onion and Tomato Chutney | ½ cup | Onion + tomato |
| Salted lassi | 1 cup | Whole milk quark |
| Bedtime | ||
| Dates milk | 1 cup | milk |
| 1 tablespoon | Skimmed milk powder | |
| 2 – 3 no | Soaked dates |
Day 6:
| menu | Be | ingredients |
| Early morning | ||
| Soaked nuts | 25 grams | Almonds, walnuts, figs, apricots, dried dates |
| breakfast | ||
| Paneer Club Sandwich | 1 no | Multigrain bread + vegetables + paneer |
| Green chutney | ¼ cup | Coriander + mint leaves |
| Avocado shake | 1 cup | Milk + avocado |
| morning | ||
| Muesli and core yoghurt | 1 cup | Quark |
| ½ cup | Granola (multigrain) | |
| 1 tablespoon | Mixed seeds | |
| 1 tablespoon | sweetheart | |
| Having lunch | ||
| Devil eggs | 1 cup | Potato filling |
| 2 no | Boiled eggs | |
| Whole grain chapati | 4 no | Wheat flour enriched with bran |
| rice | 1 cup | rice |
| Green vegetables | 1 cup | Karela |
| Dal | 1 cup | Masoor Dal |
| Buttermilk | ½ cup | Whole milk quark |
| afternoon | ||
| Green salad | 1 cup | Cucumber + onion + tomato + beetroot |
| Evening snack | ||
| Paneer Tikka | 1 cup | Paneer + paprika |
| ½ cup | Quark | |
| coffee | 1 cup | Milk + coffee powder |
| Dinner | ||
| Spinach soup | 1 cup | Spinach + onion |
| Jowar Roti | 2 no | Jowarmehl |
| Pitla (besan cooked in buttermilk) | 1 cup | Chana flour + onion + tomato + cottage cheese |
| Misal | 1 cup | Moth beans |
| Sol kadhi | 1 cup | Coconut milk + kokam |
| Bedtime | ||
| Almond and saffron milk | 1 cup | Milk + saffron threads |
| 1 + 1 tbsp | Skimmed milk powder + almond powder |
Day 7:
| menu | Be | ingredients |
| Early morning | ||
| Soaked nuts | 25 grams | Almonds, walnuts, figs, apricots, dried dates |
| breakfast | ||
| Nachni satva | 1 ½ cup | milk |
| 2 tbsp | Nachnimehl | |
| 2 + 2 no | Dates + figs | |
| 1 tablespoon | Skimmed milk powder | |
| 1 tablespoon | Almond powder | |
| morning | ||
| Grilled chicken / paneer | 100 g | Chicken / paneer |
| 100 gram | paprika | |
| Green chutney | 2 tbsp | Coriander + mint leaves |
| Having lunch | ||
| Apple and Vegetable Salad | 1 cup | Cucumber + apples + tomatoes + onions |
| Whole grain paratha | 3 no | Wheat flour enriched with bran |
| Coriander rice | 1 cup | Rice + coriander leaves + vegetables |
| Vegetable Jalfrezi | 1 ½ cup | Mix the vegetables |
| Dal | 1 cup | Tur dal |
| Quark | 1 cup | Whole milk quark |
| afternoon | ||
| fruit | ½ no | Pitaya |
| Evening snack | ||
| Khaman Dhokla | 10 -12 pieces | Chana flour |
| Green chutney | 2 tbsp | Mint + coriander + curry leaves |
| Masala milk | 1 cup | Milk + milk masala |
| 1 tablespoon | Skimmed milk powder / protein powder | |
| Dinner | ||
| Mix the vegetable salad | 1 cup | Peppers + onion + tomatoes + carrots |
| Paneer Paratha (medium) | 2 no | Whole wheat flour + paneer |
| Onion Raita Curd | 1 cup | Full fat milk |
| ½ cup | Onions | |
| Rajma | 1 cup | Boiled Rajma |
| Bedtime | ||
| Hot chocolate | 1 cup | Milk + cocoa powder |
| 1 tablespoon | Jaggery powder |
Download the Indian 3000 Calorie Diet Plan for Weight Gain PDF.
Download Indian 3000 Cal Weight Gain Diet Plan pdf
Note:
- 1 cup = 200 ml
- You can use 40 g paneer, 100 g chicken / fish, 2 egg whites, 30 g tofu, 150 g quark, 150 ml milk interchangeably
Indian diet plans for weight gain on Dietburrp
End Note:
Professional guidance is always helpful to avoid irreparable mistakes. A 3000 kcal diet high in carbohydrates, proteins, and fats contributes to healthy weight gain. An exercise program along with the diet will help you gain weight easily.
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