The Indian Diet Plan To Be Healthy

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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.

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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)

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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

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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 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!

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Image courtesy: sadanduseless.com , clickfit.com ,