Weight Loss

3000 Calorie Indian Weight Gain Diet Plan (7 Day 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:

Indian diet plan with 3000 calories for weight gain

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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