Hello friends, in this article we are going to share the best Indian diet plan for weight gain approx 3000 calories. Gaining weight in a healthy manner is very crucial because there are many people who just want to gain weight as fast as possible.
But the problem with this is that it is not sustainable and it’s not healthy as well. So the best approach is to have patience and follow a diet with gradually increases your weight overall for a period of time.
Many studies have shown that weight gained over a period of time is more sustainable than rapid weight gain. Also, this is not healthy because it puts a lot of strain on your digestive system if you immediately start consuming a very high-calorie diet.
Start slowly and gradually increase your calorie intake if you are not satisfied with your weight gain. Below we will be sharing a sample Indian weight gain diet plan chart which you can follow.
Maintaining an ideal body weight is a prerequisite for a healthy body. This ensures the body’s capacity to carry out our day-to-day functions.
Carrying more weight or less weight brings about a lot of metabolic health disorders like diabetes, cardiovascular diseases, malnutrition-related atrophy, muscle wasting, etc.
Especially people who have low body weight right from birth find it very difficult to maintain their IBW(Ideal body weight) in their later life.
Why weight gain?
When the entire world is talking about weight loss and obesity you would be surprised to understand why I am talking about weight gain. According to the 2019 Indian census around 16.4 % of Indians fall into this category of being underweight.
Malnutrition being a major issue here, low body weight predisposes a person to a host of metabolic disorders and affects the overall capacity of an individual to contribute towards the economy of the nation at large.
We being a developing nation have limited resources and awareness regarding the optimum utilization of the resources that we have; to achieve the desired results.
For eg., We find pride in feeding Bread and butter to our children as compared to the ghee/Makhan laided rotis/parathas.
We would prefer having Quinoa as compared to rajgira with the intention of having more proteins and calcium. But in reality, both have the same amount of proteins, but Rajgira has more calcium and iron as compared to Quinoa and it is much cheaper also as compared to Quinoa.
Who needs to gain weight? In which situations is weight gain required?
People having a BMI (Body Mass Index) of less than 18.5 are termed as underweight
{ * BMI is a tool that considers your Age, Gender, height, and weight and gives you a score}. People with low BMI need to gain weight.
This also includes children and teenagers (for proper growth and development), people suffering from metabolic disorders like thyroid or digestive diseases, or the ones suffering from debilitating diseases like cancer. Also, health enthusiasts aiming at a high muscle mass (such as Biceps / Triceps), etc. need to gain weight.
What does weight gain mean?
Gaining weight can be done in a number of ways. But most importantly, we need to understand why do we need to gain weight and what kind of weight gain do we aspire to get.
Is it fat gain or muscle gain that we want? As most of the population is confused with weight loss so it is with weight gain. Practically speaking gaining healthy weight is gaining muscles and not fats.
Gaining fats can lead to a host of health issues like diabetes, Cholesterolemia, Heart diseases, etc. On the other hand, gaining muscles can be heart-protective, regulate blood pressure, and help to maintain the overall vitality of a person.
It is rather easy to gain weight by just eating fatty and fried, refined foods which lack all the vital nutrients required by the body. But gaining muscle weight requires rather a holistic approach.
Consistency, commitment towards the responsibility of our own health, and compliance are the prerequisites of good, healthy weight gain.
I have been encountering cases on regular basis wherein a person might have gained weight through some means but regularly suffer from issues like constipation, acidity, bloating, foul burps, etc.
Also, anxiety, difficulty in having a sound sleep, and irritability are other issues clients have faced due to faulty eating patterns.
Hence maintaining a mental and physical relationship with the food we consume is of utmost importance in gaining weight.
Proper guidance and understanding our lifestyles, body, and food patterns before diving into any new fad diet can go a long way in the lifelong health and fitness levels of an individual.
Following is a 3000 calories diet recall which would give an idea of the kind and quantity of food to be consumed for weight gain. (* Please note this is a sample diet considering the requirements of a particular person and does not apply to everyone).
One important thing to remember for weight gain is the meal needs to be nutrient-dense i.e one meal should give nutrition equivalent to 2 meals.
Best Indian Diet Plan for Weight Gain (3000 Calories)
Day 1
| Early morning | A glass of lukewarm water with lemon and a tsp of honey squeezed in it. 5-6 Almond+ 2-3 walnuts + 1 date |
| Breakfast | A cup of tea/milk with 3-4 Veg Nachani Idlis with Sambar 1k + coconut chutney |
| Mid-morning | A glass of milk (mix dry fruit powder) 2 tbsp + 1 banana |
| Lunch | 1 bowl of salad (Add sprouts to it) With 2 Rotis (Add besan/ milk while kneading the dough.) with 1k veg + 1k Dal + 1k Curds (Add 1 tsp. Flax seed powder to it). |
| Mid meal | A glass of sattu mint cooler. |
| Snacks | A bowl of Makahana-chana bhel with a cup of Milk add 1tbsp dry fruits powder |
| Late evening | A few pieces of Amla + 2 tsp roasted seed mix. |
| Dinner | 2 Onion -paneer paratha with a bowl of kadhi /curds. |
| Bedtime | A cup of warm turmeric milk with 4-5 pcs. Of cashew nuts. |
Day 2 – Day 6 (Early morning and bed-time ritual remains the same for 6 days)
Day 2
| Early morning | A glass of lukewarm water with lemon and a tsp of honey squeezed in it. 5-6 Almond+ 2-3 walnuts + 1date |
| Breakfast | A cup of tea/milk with Oats Upma 1 small bowl |
| Mid-morning | A glass of coconut water with chia seeds. |
| Lunch | 1 bowl of salad (Add boiled kidney beans to it) with 1 bowl of soy Pulao with raita 1k |
| Mid meal | A glass of mint chaas. |
| Snacks | A handful of peanuts with a cup of green tea. |
| Late evening | A few pieces of Amla + 2 TSp roasted seed mix. |
| Dinner | A bowl of Veg whole Moong Bajra khichdi with curds 1k. |
| Bedtime | A cup of warm turmeric milk with 4-5 pcs. Of cashew nuts. |
Day 3
| Early morning | A glass of lukewarm water with lemon and a tsp of honey squeezed in it. 5-6 Almond+ 2-3 walnuts + 1date |
| Breakfast | A cup of tea/milk with 2 Moong dal chilla with garlic chutney |
| Mid-morning | A glass of Amla +dudhi pudina drink. (add holy basil seeds) |
| Lunch | 1 bowl of salad (Add sprouts to it) with 2 jowar bhakri + usal bhaji 2k and curds 1k. |
| Mid meal | Solkkadhi 1 glass |
| Snacks | Horse gram chaat 1 small bowl with a cup of green tea. |
| Late evening | A few pieces of Amla + 2 TSp roasted seed mix. |
| Dinner | 6-7 pcs of Veg – Handvo with a mint curd dip. |
| Bedtime | A cup of warm turmeric milk with 4-5 pcs. Of cashew nuts. |
Day 4
| Early morning | A glass of lukewarm water with lemon and a tsp of honey squeezed in it. 5-6 Almond+ 2-3 walnuts + 1date |
| Breakfast | A cup of tea/milk with 1 plate Poha +groundnuts added. |
| Mid-morning | A glass of milk + 1 Apple |
| Lunch | 1 bowl of salad (Add sprouts to it) With 1 bowl of steamed rice with dal 2k and veg 1k. |
| Mid meal | A glass of Mint -chia cooler. |
| Snacks | Roasted /baked sweet potato -5-6 pcs. with a cup of green Tea. |
| Late evening | Few pieces of Amla + 2 TSp roasted seed mix. |
| Dinner | 1 bowl of soup with 2 Paneer Veg. wrap. |
| Bedtime | A cup of warm turmeric milk with 4-5 pcs. Of cashew nuts. |
Day 5
| Early morning | A glass of lukewarm water with lemon and a tsp of honey squeezed in it. 5-6 Almond+ 2-3 walnuts + 1date |
| Breakfast | A cup of tea/milk with 1 Onion -paneer thalipeth with curds |
| Mid-morning | A bowl of berries with soaked chia seeds Sprinkled on top. |
| Lunch | 1 bowl of salad (Add sprouts to it) With 2 Makke ki roti + Sarson ka saag 1k |
| Mid meal | 1 glass Nimbu Pani |
| Snacks | A bowl of sukha bhel with a cup of green tea. |
| Late evening | Few pieces of Amla + 2 TSp roasted seed mix. |
| Dinner | Peas -paneer pulao 1 bowl and mint raita 1k |
| Bedtime | A cup of warm turmeric milk with 4-5 pcs. Of cashew nuts. |
Day 6
| Early morning | A glass of lukewarm water with lemon and a tsp of honey squeezed in it. 5-6 Almond+ 2-3 walnuts + 1date |
| Breakfast | A cup of tea/milk with 1 uttapam with sambar 1 k + coconut chutney 3 tsp. |
| Mid-morning | A glass of carrot + beetroot+pomegranate juice |
| Lunch | 1 bowl of salad (Add paneer cubes to it) with 1 bajra bhakri +moth bhaji + kadhi 1k. |
| Mid meal | Lassi 1 glass |
| Snacks | Ragi puffs 1 bowl with a cup of green tea. |
| Late evening | A few pieces of Amla + 2 TSp roasted seed mix. |
| Dinner | 1 bowl of Rajma with veg-Zeera rice and raita 1k |
| Bedtime | A cup of warm turmeric milk with 4-5 pcs. Of cashew nuts. |
Day 7
| Early morning | A glass of lukewarm water with lemon squeezed in it. 5-6 Almond+ 2-3 walnuts + 1date |
| Breakfast | A cup of tea/milk with 3-4 Veg Nachani Idlis with Sambar 1k + coconut chutney |
| Mid-morning | A glass of milk + 2 banana |
| Lunch | 1 bowl of salad (Add sprouts to it) with 2 Rotis (Add besan/ milk while kneading the dough.) with 1k veg + 1k Dal + 1k Curds (Add 1 ts. Flax seed powder to it). |
| Mid meal | A glass of sattu mint cooler. |
| Snacks | A bowl of Makahana-chana bhel with a cup of green tea. |
| Late evening | A few pieces of Amla + 2 TSp roasted seed mix. |
| Dinner | 2 Onion -paneer paratha with a bowl of kadhi /curds. |
| Bedtime | A cup of warm turmeric milk with 4-5 pcs. Of cashew nuts. |
Important Instructions For Healthy Weight Gain:
- Have your meals in a relaxed atmosphere.
- Hydrate yourself properly. At least 8-9 glasses of water daily.
- Include good quality fats in your diet coming from nuts and oilseeds.
- Have your meals at regular intervals. Try to have early dinners.
- Give your body proper rest (8-9 hrs sleep at night and if possible 20-30 mins afternoon nap).
- Have a 45 min exercise routine in your life (anything from cycling, jogging, going to a gym, etc along with 3-4 days of strength training) .stayactive throughout the day.
- Give at least 10 mins. for deep breathing exercises or /practicing meditation to maintain your mental health.
- Stay happy, and find ways to be motivated and inspired.
Final Thoughts:
So, friends, this was the best Indian diet plan for weight gain which approximately contains 3000 calories. If you will follow the above-mentioned diet chart then surely you are going to see good and healthy weight gain.
Apart from this if you have any queries then please drop a comment below and we will be more than happy to answer all your doubts and queries.
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