Vegetarian Diet Chart for Weight Gain Pdf

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If you are looking to gain some weight in this obesity-dominant 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 just the right calories and proteins you need for weight gain.

In this Indian diet plan for weight gain, I have given enough options for both vegetarians and Non-vegetarians. In case of any doubt, you can leave a comment at the end of this article and I will answer your queries. Before reading the plan, you must read this article on How to gain weight. This article will give you a lot of tips to incorporate in your cooking and exercising regimen so that you can achieve the maximum out of your diet and exercise.

Indian 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 Omlete, 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 / bottle gourd/ ridge gourd/ brinjal etc)	2 cups	150	1
Dal / legumes (soybean / 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 Soybean / Almonds	hand full	150	7
Dinner same as lunch		750	18
Late night
Milk  (Add 2 tbsp skimmed milk powder )	1 glass	250	8
Banana	2	80	1
+ Soaked Almonds	10 gm (6-7 pcs)	50	3
TOTAL	–	3210	95

You may be interested in reading

You can download the Indian diet chart for weight gain PDF. Link is mentioned at the end of this article.

Recently a Lot of readers were asking me questions on how can they gain weight with vegetarian foods and which vegetarian foods will help them in gaining muscles. We have an article for you. Please read – Top-15-Indian-vegetarian-foods-for-bodybuilding

You may be interested in reading – Indian diet plan for bodybuilding. This is a detailed diet plan with both vegetarian and non-vegetarian options for our Indian readers.

How is this Indian diet plan for weight gain made?

Weight gain requires a person to take in more calories with good quality proteins and other nutritious food. However, it is hard to provide good quality proteins to vegetarians because of the limited sources available. But in the above-given chart, I have tried to incorporate as many good sources as possible. Addition of skimmed milk powder to your milk and vegetable gravies and also to your dough while kneading are good ways to convert the "not so nutritious food " into " nutritious ".

Note – this is a generalized Indian diet plan for weight gain. This Indian diet plan for weight gain may or may not be suitable to you as an individual. Although there is no harm in following this Indian diet plan for weight gain, results will be based on suitability and your personal body requirements. Don't forget to read more information on weight gain "How to gain weight ".  And do check our healthy recipes to gain good weight and not just fat weight

Download the 3000 calorie Indian diet plan PDF.

Download Indian diet plan for weight gain pdf

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RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Vegetarian Diet Chart for Weight Gain Pdf

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