Healthy
Indian Diet Plan for Weight Gain (3000 Calories)
Most people think
losing weight is hard but increasing weight is pretty easy. Well, it is partly
true! Putting on weight is easy, but gaining weight without affecting your
health is
a bit tough.
You can easily
increase your weight by eating unlimited fast foods but that comes with a price
– your health. Yes, since these foods are high in fat
and carbohydrates with little to no nutritional value, you’ll notice a lot of
adverse effects in your body, which include:
- Digestive issues due to lack of fiber
- High blood sugar due to sudden spikes of insulin
- As these foods are exposed to high levels of chemicals, they may have an impact on your fertility too
- Heart related issues due to LDL or bad cholesterol
- High blood pressure due to overuse of sodium in foods
- So, instead of munching on these fast foods to gain weight, you can follow this healthy high calorie protein rich diet chart to increase your weight.
How this 3000 calorie Indian Diet
Plan works?
The weight of a person depends on a simple
mathematical calculation. Below is an example for better understanding.
Weight Loss: If you burn more calories than you consume,
then you’ll likely lose
weight naturally.
Weight Gain: If the amount of calories you eat is more
than the amount of calories you burn, then you’ll easily gain weight.
Weight Maintenance: If the calorie consumption equals calorie
burn, then you’ll neither gain nor lose your weight i.e, you’ll be in the
maintenance mode.
Best Indian Diet Plan for Weight
Gain (for Vegetarians)
Morning
Snack: Prepare a Banana almond milkshake using
250 ml skimmed milk, 2 Bananas and 6 to 7 Almonds. You get around 380
calories and 12 grams of protein.
Breakfast: Moong Sprout Dosa with Chutney and Sambar (or) Paratha with Vegetable
or Paneer Curry. You get around 450 Calories with 7 to 9 g of protein
(depending on what option you choose).
Mid-Morning
Snack: 100 g Boiled Chickpeas and 50 g of roasted
Groundnuts. This gives you around 450 calories and 21 g of protein.
Lunch: 2 Chapatis with Ghee and Dal Curry + 1 bowl Vegetable Salad + 150
g curd. You’ll be getting 600 calories and 24 g of protein.
Afternoon
Snack: Dry Fruit Chikki & Lassi with Sugar. There
are around 300 calories & 14 gm protein in these snacks.
Evening
Snack: 1 Cup of Tea/Coffee with Sugar & Marie Gold
Biscuits. You get 200 calories & 2 gm protein.
Dinner: Brown rice pulao with sprouts & Paneer + 150 gms Curd.
You get 450 calories and 24 gms of protein.
Before
Bedtime: Banana Milkshake without Almonds. You get roughly
330 calories and 9 gm protein.
You’ll be getting a total of 3160
calories and 115 grams of high quality protein from this vegetarian
meal plan for weight gain.
It is
recommended to try this diet for at least a month to see the results for
yourselves. However, once you gain weight with 3000 calorie meal plan, it is
suggested to stop this and re-calculate your calorie needs based on your then
BMI and eat that much calories to maintain your weight for a longer period.
Thank you!!
