The Indian Diet Plan To Be Healthy

By on January 6, 2015
indian diet

Few people think of gaining weight in this anorexia-promoted world. But when you believe you need to eat what you like without bothering much about your weight and still live a healthy life, you are the reading the right text.

This article deals with a 3000-calorie Indian diet plan for weight gain. This plan will provide you just the right calories and proteins you need for weight gain with options for both vegetarians and non-vegetarians. We have tried to incorporate appropriate cooking and exercising regimen so that you can achieve the maximum out of your food and workout routine.

Indian diet plan for weight gain (3000 calories)

Early Morning

FOOD ITEM AMOUNT CALORIES PROTEIN (GMS )
 Milk  (Add 2 tsp skimmed milk powder )  1 glass  250 8
+Egg whites or Banana  2 or 2 110 or 80 8 or 1
+ Soaked Almonds  10 gm (6-7 pcs) 50 988

Breakfast

FOOD ITEM AMOUNT CALORIES PROTEIN (GMS )
Vegetable stuffed paratha, Curd 2 350 6
1 cup 100 6
Or,Masala dosa, Sambar, Chutney 2 2
cup 1 spoon
20010050 420.5
Or,mung dal chilla (pan cake ) with paneer
stuffing
2 250 8
Or Omlette,Toasted bread 2 eggs 6 bread slices 160300 84

 

mid day eating

Mid morning

FOOD ITEM AMOUNT CALORIES PROTEIN (GMS )
Groundnut chikki / Dry Fruit chikki 3-4 pcs 150 8
Roasted Soyabean / Almonds handful 150 7
Lassi 1 glass 150 6

Lunch

FOOD ITEM AMOUNT CALORIES PROTEIN (GMS )
Sprout salad 1 cup 100 6
Or chicken soup 1 bowl 100 6
Chapati 2,(medium with ghee) 200 3
Veg (potato/ cauliflower/ cabbage/ ladyfinger /
bottlegourd/ ridgegourd/ brinjal etc)
2 cups 150 1
Dal / legumes (soyabean / moth/ mung etc) 1 cup 150 5
Rice / biryani / pulav (veg / non veg) 1 cup 150 2

 Evening

FOOD ITEM AMOUNT CALORIES PROTEIN (GMS )
Tea / Coffee 1 cup 100 1
Cookies 4 100 2

Mid evening

FOOD ITEM AMOUNT CALORIES PROTEIN (GMS )
Groundnut chikki / DryFruit chikki 3-4 pcs 150 8
Roasted Soyabean / Almonds handfull 150 7
Dinner same as lunch 750 18

Late night

FOOD ITEM AMOUNT CALORIES PROTEIN (GMS )
Milk,(Add 2 tsp skimmed milk powder
)
1 glass 250 8
Banana 2 80 1
+ Soaked Almonds 10 gm (6-7 pcs) 50 3

 

FOOD ITEM AMOUNT CALORIES PROTEIN (GMS )
TOTAL - 3210 95

 

Weight gain requires a person to take in more calories with good quality proteins and other nutritious food. However, it is difficult to provide good quality proteins to vegetarians because of the limited sources available. But the above chart incorporates as many good sources as possible. This diet plan for weight gain may or may not be suitable to you as an individual. Although there is no harm in following this Indian diet plan for weight gain, results will be based on suitability, and your personal body requirements.

Building muscles or gaining healthy weight is equally difficult as losing weight. But, it is important to be motivated and disciplined and follow a healthy meal plan along with workouts to gain weight and muscles. Once again, it is important to note that the diet plan and the caloric requirement, and the portion size differ from person to person depending on their age, gender and body weight. Happy gaining!

Image courtesy: sadanduseless.com , clickfit.com , 

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