Indian meal plan for gaining weight

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.

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Meal plan grocery list

Rice

Ghee

Butter

Chicken

Paneer

Lamb

Basmati Rice

Whole Milk

Yogurt

Heavy Cream

Cashews

Almonds

Pistachios

Raisins

Mangoes

Bananas

Potatoes

Sweet Potatoes

Spinach

Tomatoes

Onions

Garlic

Ginger

Green Chilies

Turmeric

Cumin Seeds

Coriander Powder

Garam Masala

Red Lentils

Chickpeas

Coconut Milk

Naan Bread

Eggs

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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

Lean Proteins: Skinless chicken, turkey, and fish are crucial for muscle repair and growth.
Complex Carbs: Brown rice, quinoa, and oats provide sustained energy and fiber.
Vegetables: Broccoli, spinach, and asparagus support muscle recovery and overall health.
Healthy Fats: Avocados, olive oil, and nuts help with satiety and nutrient absorption.
Fruits: Berries, apples, and grapefruit are high in fiber and vitamins.

✅ Tip

Incorporate exercises that target the core, like planks or bicycle crunches, into your routine to complement your meal plan for abs.

Foods not to eat

Sugary Snacks: Cut out candies, cookies, and other sugary treats that add empty calories.
Alcohol: Reduces metabolism and can add unwanted calories to your diet.
White Carbs: Avoid white bread, white rice, and pastries that lack nutritional value.
High-Sodium Foods: Limit intake of processed foods and salty snacks that can cause bloating.
Trans Fats: Avoid margarine, certain baked goods, and fried foods containing hydrogenated oils.

Main benefits

Following a 30-day meal plan for abs focuses on high-protein, low-carb meals to help define your abdominal muscles. This plan can reduce bloating by eliminating processed foods and excess sodium. It also promotes fat loss through a combination of lean proteins and healthy fats, which support muscle growth and repair. Additionally, following this diet can enhance your metabolic rate, aiding in more efficient calorie burning.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To support healthy weight gain with calorie-dense Indian foods, try these substitutions:

For a richer texture, full-fat coconut milk can replace regular coconut milk in curries.
To increase calories, paneer can replace chicken in dishes like biryani and tikka masala.
For added healthy fats, ghee can replace olive oil in cooking and frying.
To boost protein intake, Greek yogurt can replace regular yogurt in lassi and raitas.
For a calorie-dense snack, dry fruit laddoos can replace fresh fruit in between meals.

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

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

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.

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