Indian meal plan for gaining weight

Written byListonic team

Updated on Oct 1, 2024

Put on healthy weight with the Indian Meal Plan for Gaining Weight. This plan focuses on nutrient-dense foods and hearty Indian recipes to help you reach your weight gain goals. Enjoy flavorful and satisfying meals that make gaining weight a tasty journey.

Meal plan grocery list

Dry goods

Rice

Basmati Rice

Red Lentils

Chickpeas

Meats

Chicken

Lamb

Dairy & eggs

Ghee

Butter

Paneer

Whole Milk

Yogurt

Heavy Cream

Eggs

Fresh grocery

Mangoes

Bananas

Potatoes

Sweet Potatoes

Spinach

Tomatoes

Onions

Garlic

Snacks & sweets

Cashews

Almonds

Pistachios

Raisins

Spices & sauces

Ginger

Green Chilies

Turmeric

Cumin Seeds

Coriander Powder

Garam Masala

Cans & jars

Coconut Milk

Bakery

Naan Bread

Meal plan overview

If you're looking to put on some pounds, the Indian Meal Plan for Gaining Weight is your guide. This plan includes calorie-dense Indian dishes such as butter chicken, biryani, and rich curries made with ghee and nuts. Enjoy hearty meals that help you gain weight healthily.

Each day offers recipes and tips to help you increase your calorie intake with delicious, nutrient-rich meals. This plan makes weight gain both enjoyable and nutritious.

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Foods to eat

Calorie-Dense Foods: Incorporate ghee, nuts, seeds, and dried fruits in your meals to increase caloric intake. These are energy-rich and help in healthy weight gain.
Rich Dairy Products: Full-fat milk, paneer, and cream-based dishes can help in adding healthy fats and calories. These are also good sources of protein and calcium.
Carbohydrates: Include more starchy foods like potatoes, rice, and breads to boost calorie consumption. These provide the necessary energy for daily activities.
Protein-Rich Snacks: Opt for snacks that are high in protein, such as peanut butter, hard-boiled eggs, and cottage cheese, to support muscle growth and repair.
Healthy Oils: Cook with healthy oils like olive oil and coconut oil to add additional calories and essential fatty acids to your diet.

✅Tip

Include a serving of paneer or tofu in your lunch and dinner to increase your calorie intake healthily.

Foods not to eat

Low-Calorie Veggies: Limit the amount of low-calorie, high-water content vegetables like cucumbers and lettuce that fill you up quickly but provide few calories. Focus on nutrient-dense, higher calorie options instead.
Diet Beverages: Avoid diet sodas and other calorie-free drinks that offer no nutritional benefits and could satiate hunger without adding calories.
Excessive Fiber: While fiber is important, too much can cause fullness and reduce overall calorie intake, which can be counterproductive when trying to gain weight.

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Main benefits

The Indian meal plan for gaining weight offers some distinct advantages. This plan includes calorie-dense foods like nuts, seeds, and dairy products, which help you increase your intake without feeling overly full. Traditional sweets and snacks made with natural ingredients can make gaining weight an enjoyable process. The balanced approach ensures you gain weight healthily, without resorting to unhealthy junk food. Additionally, the emphasis on whole foods supports overall well-being while you work towards your weight goals.

Recommended nutrient breakdown

Protein: 12%

Fat: 35%

Carbs: 50%

Fiber: 2%

Other: 1%

How to budget on this meal plan

The Indian meal plan for gaining weight focuses on calorie-dense foods like nuts, seeds, and dairy products. Buying these items in bulk can save money in the long run and ensure you always have high-calorie options on hand. Homemade smoothies with fruits, yogurt, and nut butters can be a cost-effective way to add extra calories. Incorporating affordable high-calorie ingredients like potatoes and bananas can help you reach your goals without overspending. Preparing dishes like kheer or ghee-rich dal at home can be more economical than purchasing ready-made high-calorie snacks.

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Extra tips

Here are some weight-gain friendly Indian snacks:

Paneer pakoras
Banana with peanut butter
Mixed nuts and seeds
Boiled eggs with a dash of salt and pepper
Chikki (peanut brittle)
Homemade protein laddus
Fruit smoothie with yogurt and honey

For gaining weight, drink options include lassi, milk, and protein shakes made with whole milk and protein powder. Smoothies with fruits, yogurt, and nuts can provide additional calories and nutrients. Avoid sugary drinks and focus on calorie-dense, nutrient-rich beverages.

For gaining weight, focus on calorie-dense, nutrient-rich Indian foods. Choose protein sources like paneer, chicken, and lentils, seasoned with flavorful spices. Include a variety of vegetables such as potatoes, spinach, and carrots for essential vitamins and minerals. Add whole grains like brown rice, quinoa, and whole wheat roti for fiber and energy. Incorporate healthy fats from ghee, nuts, and seeds. Finish with a serving of high-calorie fruits like bananas or mangoes to add natural sweetness and additional nutrients. This approach supports healthy weight gain.

Meal plan suggestion

Day 1

Breakfast:Paneer bhurji with naan bread
Lunch:Chicken biryani made with basmati rice and ghee
Dinner:Lamb curry with coconut milk served over white rice
Snack:Mango lassi made with yogurt and heavy cream

Day 2

Breakfast:Almond and raisin porridge made with whole milk
Lunch:Chickpea curry with spinach and naan bread
Dinner:Butter chicken with basmati rice
Snack:Banana and yogurt smoothie with honey

Day 3

Breakfast:Scrambled eggs with tomatoes, onions, and spices
Lunch:Lamb kebabs with garlic naan
Dinner:Paneer tikka masala with rice
Snack:Cashews, almonds, pistachios

Day 4

Breakfast:Sweet potato and spinach hash with eggs
Lunch:Dal makhani with butter and cream, served with rice
Dinner:Chicken korma with basmati rice
Snack:Fresh mango slices with a sprinkle of chili powder

Day 5

Breakfast:Mango and banana smoothie with yogurt and honey
Lunch:Chickpea salad with tomatoes, onions, and cucumbers dressed in yogurt
Dinner:Lamb rogan josh with basmati rice
Snack:Paneer sticks rolled in crushed pistachios and honey

Day 6

Breakfast:Omelet with spinach, tomatoes, onions, and green chilies
Lunch:Paneer butter masala with naan bread
Dinner:Lamb biryani made with basmati rice, raisins, and nuts
Snack:Yogurt with sliced bananas and honey

Day 7

Breakfast:Potato and onion parathas with butter
Lunch:Chicken saagwala
Dinner:Dal tadka with rice and a dollop of ghee
Snack:Fruit salad with mangoes, bananas, and a drizzle of heavy cream

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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.

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