3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF)

November 11, 2021


We all have that one friend who has a voracious appetite and yet they manage to stay slim. We always wonder where all that food goes? Few people have a very high metabolism that utilizes all the food. Sometimes people just want to put on weight for muscle bulking or for recovery from illness. Here is a 3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF for download).

3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF)

How to Gain Weight?

Instant weight gain might have certain side effects like bloating, stomach distress, or fluid retention. High fat or carb foods can create health complications like hypertension, diabetes, dyslipidemia, or heart problems. 1 – 2 kgs per week. Gradual weight gain should be the aim.

Tips for Weight Gain

  • Avoid water before meals
  • Eat frequently
  • Eat nutrient-dense foods
  • Use big portion sizes
  • Consume full-fat milk and its products
  • Get enough sleep
  • Quit smoking

3000 Calorie Indian Diet Plan for Weight Gain

Food List For Weight Gain:

Cereals are a source of carbohydrates. They help to add bulk, calories, muscle growth, and weight gain. It also provides glycogen that is used as energy for the body. Include whole-grain cereals, millets, whole-grain bread and pasta, cereal bars (sugar-free), etc.

Dals and pulses give a good amount of proteins that will help to give bulk to the body. With the right amount of carbohydrates and strength training, they will add to the weight. Use pulses, sprouts, dals in various recipes to increase the nutrient value.

Nuts and seeds have high-fat content along with proteins and fiber. Consumption of the right amount helps in healthy weight gain. The nuts have omega 3 fatty acids that will help reduce workout inflammation. These nuts are calorie-dense and can provide high calories in small amounts. Try and 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 skim milk powder to the milk to make it more nutrient-dense. Milk consumption after a workout gives the best result. Whole fat milk paneer or cheese in the right amounts can also compliment the weight gain.

Poultry, egg, and fish are high in protein helps to increase the muscle mass in the body. Fish also contains good quality omega 3 fatty acid that is cardioprotective. Animal proteins are easily absorbed in the body and aids weight gain.

Fruits and vegetables will not add on extra calories but will give color to food. They fulfill the vitamins and mineral requirements. Try and add starchy vegetables like potatoes, sweet potatoes, and yam to your diet. Fruits like banana, sapota, jackfruit, custard apple, avocados will help weight gain.

Cereal bars (sugar-free), protein shakes also add to the extra protein and carbohydrates required for weight gain. These products after the workout have maximum benefits. Try to select products that have natural ingredients rather than artificial bulking agents.

Foods to Avoid during Weight gain:

3000 Calorie Indian Diet Plan for Weight Gain

It might seem the easy way out but has lots of health implications. Avoid fried, junk, and creamy desserts.

Excess consumption of refined sugars might lead to high triglyceride levels and lead to insulin resistance. Try and avoid unwanted sugars in your recipes.

Reined flours, bakery products, sodas, sports drinks are all empty calories. It is better to replace them with whole-grain cereals, fruits, and fruit juices.

3000 Calorie Indian Diet Plan for Weight Gain

Macronutrient distribution:

  • Total calories: 3000 kcals
  • Carbohydrates: 60 – 65 % of total Kcals – 450 – 488 gms
  • Proteins: 20 – 25 % of total Kcals – 150 gms – 188 gms
  • Fats: 15- 20 % of total calories – 50 – 67 gms

7 Days 3000 calories Indian Weight Gain Diet

Day 1:

Menu Amount Ingredients
Early morning
Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date
Breakfast
Avocado anjeer smoothie 1 cup Milk
1 tbsp Skim milk powder
½ no Avocado
2 no Soaked dry fig
1 tbsp Soaked chia seeds + flaxseeds
Mid-morning
Mashed Potato and paneer  1 cup Boiled potato + Whole fat milk paneer
Lunch
Exotic stir fry Salad with pumpkin seeds 1 cup Zucchini + cherry tomatoes + bell peppers + Baby corn + broccoli
1 tbsp Pumpkin seeds
Methi thepla 4 no Wheat flour + Methi leaves
Peas Pulao 1 cup Rice + green peas
Green vegetable 1 ½ cup Ladies finger
Dal fry 1 cup Tur dal + chana dal
Mid Afternoon
Fruit 1 no Banana
Evening snack
Hummus 1 cup Chickpea
Multigrain pita bread 2 no Multigrain flour
Coffee 1 cup Milk
Dinner
Chicken Biryani 2 cup Brown rice + Vegetables
100 gms Chicken
Raita 1 cup Curd + vegetables
Cream Tomato Soup 1 cup Tomatoes + cream (1 tbsp)
Bedtime
Masala Milk 1 cup Milk
1 tbsp Skim milk powder
  1 tbsp Dry fruit masala
1 tsp Honey

 

Day 2:

Menu Amount Ingredients
Early morning
Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date
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
Mid-morning
Fruit yogurt 1 cup Curd
½ cup Mixed berries
1 tbsp Mixed seeds
Lunch
Sprout Salad 1 cup Sprouts + Vegetables
Whole Wheat Chapati 4 no Bran fortified Wheat flour
Rice 1 cup Rice
Green vegetable 1 cup Tinda
Dal 1 cup Masoor dal
Curd 1 cup Whole fat milk curd
Mid Afternoon
Eggs 2 no Boiled Egg
OR boiled channa 1   bowl
Evening snack
Vegetable Poha 1 ½ cup Rice flakes + vegetables
½ cup Curd
Tea 1 cup Milk + Elaichi
Dinner
Vegetable Soup 1 cup Mix veg
Bajra Roti 2 no Bajra flour
Baingan Bharta 1 cup Brinjal
Dal 1 cup Moong dal
Lassi 1 cup Whole fat milk curd
Bedtime
Almond turmeric milk 1 cup Milk + Tumeric
  1 tbsp Almond powder

 

Day 3:

Menu Amount Ingredients
Early morning
Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date
Breakfast
Peanut butter sandwiches 4 slices Multigrain bread slices
4 tbsp Unsweetened peanut butter
Cappuccino 1 cup Milk
1 tsp Coffee powder
1 tbsp Cream (Homemade)
Mid-morning
Sprout and chicken tikki ½ cup Sprouts
100 gm Chicken
Green Chutney 2 tbsp Coriander + mint leaves
Lunch
Green Salad 1 cup Cucumber + lettuce+ tomatoes + onions
Whole Wheat Chapati 4 no Bran fortified Wheat flour
Khichdi 1 cup Rice + dal
Green vegetable 1 cup Tinda
Marwadi Kadhi 1 cup Curd + chana flour
Curd 1 cup Whole fat milk curd
Mid Afternoon
Fruit 3 – 4 no Medium size plums
Evening snack
Moongdal chilla pizza (small size) 3 – 4 no Moong dal
1 cup Vegetables + grated cheese (3 – 4 tbsp)
Orange Juice 1 cup Orange (no sugar, unstrained)
Dinner
Mix Vegetable Salad 1 cup Capsicum + onion + tomatoes + carrots
Aaloo Paratha (medium) 2 no Whole wheat flour + boiled potatoes
Curd 1 cup Whole fat milk
Rajma 1 cup Boiled Rajma
Bedtime
Cinnamon honey hot chocolate 1 cup Milk + cocoa powder +cinnamon powder
  1 tbsp Honey

 

Day 4:

Menu Amount Ingredients
Early morning
Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date
Breakfast
Sago khichdi 2 cups Sago + Potato
Piyush 1 cup Milk + curd + nuts + cardamom + saffron + honey or jaggery powder
Mid-morning
Fish fritters 2 medium-size Fish
Mint yogurt dip 1 cup Curd + mint
Lunch
Onion Raita 1 cup Curd + Onion
Nachni Roti 2 no Nachni + wheat flour
Jeera rice 1 cup Rice
Green vegetable 1 cup Ladies finger
Dal Tadka 1 cup Tur dal
Masala Chaas 1 cup Whole fat milk curd
Mid Afternoon
Fruit 1 no Banana (Big)
Evening snack
Vegetable Upma 2 cups Rawa + Vegetables
Tea 1 cup Milk + Tea Masala
Dinner
Exotic Vegetable Salad 1 cup Bell peppers + onion + cherry tomatoes + zucchini + broccoli + pumpkin seeds
Pesto Pasta 2 cups Whole wheat pasta + Vegetables
½ cup Pesto sauce
Multigrain cheese garlic bread 3 – 4 no Whole wheat bread slices + cheese + garlic
Bedtime
Double strength elaichi  milk 1 cup Milk + elaichi powder
  1 tbsp Skim milk Powder/ Protein powder

Day 5:

Menu Amount Ingredients
Early morning
Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date
Breakfast
Oats Porridge 1 ½ cup Milk
1 tbsp Skim milk powder
2 tbsp Rolled oats
15 gms Nuts powder
1 tbsp Soaked chia seeds
½ cup Chopped banana
Mid-morning
Cucumber sticks  1 cup Cucumber
Jalapeno yogurt dip ½ cup Curd + Chopped Jalapeno
Lunch
Green Salad 1 cup Broccoli + tomatoes + Capsicum + Beet root + carrot + cucumber
1 tbsp Pumpkin seeds + sunflower seeds
Missi Roti 4 no Wheat flour + Methi + mint + coriander leaves
Tawa rice 1 cup Rice + Vegetables
Potato vegetable 1 ½ cup Potatoes + tomato
Dal fry 1 cup Tur dal + chana dal
Mid 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 vegetable + potato
Onion Tomato Chutney ½ cup Onion + Tomato
Salted Lassi 1 cup Whole fat milk  curd
Bedtime
Dates Milk 1 cup Milk
1 tbsp Skim milk powder
  2 – 3 no Soaked dates

 

Day 6:

Menu Amount Ingredients
Early morning
Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date
Breakfast
Paneer Club Sandwich 1 no Multigrain bread + Vegetables + Paneer
Green chutney ¼ cup Coriander + mint leaves
Avocado shake 1 cup Milk + Avocado
Mid-morning
Granola and seeds yogurt 1 cup Curd
½ cup Granola (Multigrain)
1 tbsp Mixed seeds
1 tbsp Honey
Lunch
Deviled Eggs 1 cup Potato filling
2 no Boiled eggs
Whole Wheat Chapati 4 no Bran fortified Wheat flour
Rice 1 cup Rice
Green vegetable 1 cup Karela
Dal 1 cup Masoor dal
Buttermilk ½ cup Whole fat milk curd
Mid Afternoon
Green Salad 1 cup Cucumber + onion + tomato + beetroot
Evening snack
Paneer tikka  1 cup Paneer + Capsicum
½ cup Curd
Coffee 1 cup Milk + Coffee powder
Dinner
Spinach Soup 1 cup Spinach + onion
Jowar Roti 2 no Jowar flour
Pitla ( besan cooked  in buttermilk) 1 cup Chana flour + onion + tomato + curd
Misal 1 cup Moth beans
Sol kadhi 1 cup Coconut milk + kokam
Bedtime
Almond saffron milk 1 cup Milk + saffron strands
  1 + 1 tbsp Skim Milk powder + Almond powder

 

Day 7:

Menu Amount Ingredients
Early morning
Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date
Breakfast
Nachni satva 1 ½ cup Milk
2  tbsp Nachni flour
2 + 2 no Dates + Figs
1 tbsp Skim Milk Powder
1 tbsp Almond powder
Mid-morning
Grilled Chicken / paneer 100 gms Chicken /paneer
100 gm Bell peppers
Green Chutney 2 tbsp Coriander + mint leaves
Lunch
Apple Vegetable Salad 1 cup Cucumber + apples + tomatoes + onions
Whole Wheat Paratha 3 no Bran fortified Wheat flour
Coriander rice 1 cup Rice +Coriander leaves + vegetables
Vegetable jalfrezi 1 ½ cup Mix vegetable
Dal 1 cup Tur dal
Curd 1 cup Whole fat milk curd
Mid Afternoon
Fruit ½ no Dragon fruit
Evening snack
Khaman Dhokla 10 -12 pcs Chana flour
Green Chutney 2 tbsp Mint + coriander + curry leaves
Masala milk 1 cup Milk + Milk Masala
1 tbsp Skim Milk powder/ Protein Powder
Dinner
Mix Vegetable Salad 1 cup Capsicum + onion + tomatoes + carrots
Paneer Paratha (medium) 2 no Whole wheat flour + Paneer
Onion Raita Curd 1 cup Whole fat milk
½ cup Onions
Rajma 1 cup Boiled Rajma
Bedtime
Hot chocolate 1 cup Milk + cocoa powder
  1 tbsp Jaggery powder

Download the 3000 Calorie Indian Diet Plan for Weight Gain PDF.

Download Indian 3000 Cal Weight Gain diet plan pdf

Note:

  • 1 cup = 200 ml
  • You can use 40 gms paneer, 100 gms chicken/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably

 Indian Weight gain diet plans on Dietburrp

EndNote:

Professional guidance always comes in handy to avoid any irreparable mistakes. A 3000 kcal diet that is wholesome in carbohydrates, proteins, and fats will help gain healthy weight. An exercise regimen along with the diet will help gain weight easily.



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