Indian diet plan for gaining weight

Want to add more pounds? This Indian meal plan for gaining weight focuses on high-calorie foods combined with substantial meals to help you put on weight in a healthy and controlled manner.

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Diet plan grocery list

Basmati rice

Whole wheat flour

Lentils

Chickpeas

Potatoes

Sweet potatoes

Bananas

Mangoes

Avocados

Eggs

Chicken breast

Salmon

Tofu

Paneer

Full-fat milk

Greek yogurt

Almonds

Cashews

Peanut butter

Olive oil

Ghee

Turmeric powder

Cumin seeds

Coriander powder

Ginger

Garlic

Spinach

Broccoli

Carrots

Bell peppers

Tomatoes

Onions

Green chilies

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Diet plan overview

Tuned for people who need some extra calories, this Indian diet plan for gaining weight is about calorie-rich dishes that still maintain good nutrition. It introduces healthy fats from oils and nuts while also including significant portions of dairy products and protein-rich legumes.

Meals are meant to be nutritious and heavy; they feature starchy vegetables and whole grains that increase calorie intake. Moreover, including dried fruits like figs with mixed nuts in snacking all through the day may help increase the total caloric intake over time.

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Foods to eat

High-Caloric Nuts and Nut Butters: Peanuts, almonds, and cashew nuts along with their butters belong to the high range of protein and calorie foods.
Whole Milk or Full-Fat Dairy Products: Cheese or full-fat yogurt will add extra calories along with proteins into the diet.
Starchy Vegetables: Carbs, such as potatoes, sweet potatoes, and corn are useful in gaining weight.
Lean and Fatty Meats: Beef, pork, or lamb contain good quality proteins plus essential fats.
Dried Fruits: High in calories, mostly from natural sugars. A great way to sweeten up snacks and dishes.
Healthy Oils: To increase your calorie count, use ghee, coconut oil, and olive oil generously in cooking.

✅ Tip

When aiming to gain weight, include energy-dense Indian sweets like laddu, made healthier with nuts and seeds.

Foods not to eat

Vegetables With Very Few Calories: Avoid cucumbers and lettuce, which don't contribute calories but can be filling even in small amounts.
Low-Calorie Clear Soups: Avoid clear soups or clear liquid broths as they are low in calories and may hinder weight progress.
Diet Snacks: Low-fat or low-calorie foods like rice cakes or air-popped popcorn should be avoided.
Artificial Sweeteners: Avoid products with artificial sweeteners as they offer no nutritional value or calories.
Excessively Fibrous Foods: While high-fiber cereals can help with satiety, too much fiber can interfere with meeting your calorie goals.

Main benefits

People trying to bulk up in a healthy way can consider energy-dense foods like ghee, nuts, and whole milk. Thanks to Indian diet plan for gaining weight, you'll create calorie surplus without the empty calories by focusing on a balanced weight gain strategy that looks at nutrient-rich options. Additionally, it uses healthy carbohydrates, such as sweet potatoes and cereals, that help increase body mass over time while still maintaining good ratio of macronutrients. Furthermore, eating high-protein snacks like lassi or chickpea salads promotes muscle growth.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

Gaining weight on an Indian diet is not expensive if you concentrate on high-calorie meals and good fats. Cut down on expenditure by purchasing sources of proteins such as seeds, dairy products, and nuts. Add in potassium-based fruits, such as bananas and avocadoes, to help you gain extra calories and nutrition value. Prepare budget-friendly dishes with items like rice, which can be saved for later. Finally, eat small, regular meals throughout the day so that you have the energy to fuel your body properly while enjoying enough support for a healthy weight increase.

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Meal plan suggestion

7-Day Meal Plan for Indian Diet Plan for Gaining Weight

Day 1

Breakfast: Greek yogurt with sliced bananas and almonds
Lunch: Basmati rice with lentil curry and spinach
Dinner: Grilled salmon with roasted sweet potatoes and broccoli
Snack: Mango smoothie with full-fat milk

Day 2

Breakfast: Avocado toast on whole wheat bread with a boiled egg
Lunch: Chickpea salad with tomatoes, cucumbers, and green chilies
Dinner: Chicken breast curry with basmati rice and carrots
Snack: Greek yogurt with honey and cashews

Day 3

Breakfast: Paneer and spinach omelette
Lunch: Tofu stir-fry with bell peppers, onions, and broccoli
Dinner: Basmati rice with potato and chickpea curry
Snack: Banana and peanut butter smoothie

Day 4

Breakfast: Greek yogurt with mango chunks and almonds
Lunch: Whole wheat chapati with lentil curry and green chilies
Dinner: Grilled chicken breast with roasted sweet potatoes and spinach
Snack: Full-fat milk with turmeric powder and honey

Day 5

Breakfast: Smoothie with full-fat milk, bananas, and peanut butter
Lunch: Basmati rice with chickpea and vegetable curry (carrots, bell peppers, onions)
Dinner: Paneer tikka with broccoli and bell peppers
Snack: Greek yogurt with cashews and honey

Day 6

Breakfast: Avocado and egg whole wheat toast
Lunch: Tofu and spinach curry with basmati rice
Dinner: Salmon with roasted sweet potatoes and broccoli
Snack: Mango and banana smoothie with full-fat milk

Day 7

Breakfast: Greek yogurt with sliced bananas and almonds
Lunch: Whole wheat chapati with chicken curry and green chilies
Dinner: Basmati rice with lentil and vegetable curry (potatoes, carrots, onions)
Snack: Full-fat milk with turmeric powder and honey

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.