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Indian Diet Plan For Weight Gain (3000 Calories) Food Item Amount Calories Protein (GMS) Early Morning (9:00 AM) Milk 1 Glass 250 8

This Indian diet plan provides around 3000 calories per day to aid in weight gain. It includes meals like milk and banana for breakfast, a vegetable stuffed paratha or omelette for breakfast, snacks like almonds and lassi in between, a sprout salad and chapati with vegetables and dal for lunch, tea and cookies in the evening, and a similar meal to lunch for dinner, ending the day with milk, banana and almonds before bed. The plan aims to get around 95 grams of protein and 2900 calories from a variety of foods throughout the day.

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Geetanjali Sharma
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4K views1 page

Indian Diet Plan For Weight Gain (3000 Calories) Food Item Amount Calories Protein (GMS) Early Morning (9:00 AM) Milk 1 Glass 250 8

This Indian diet plan provides around 3000 calories per day to aid in weight gain. It includes meals like milk and banana for breakfast, a vegetable stuffed paratha or omelette for breakfast, snacks like almonds and lassi in between, a sprout salad and chapati with vegetables and dal for lunch, tea and cookies in the evening, and a similar meal to lunch for dinner, ending the day with milk, banana and almonds before bed. The plan aims to get around 95 grams of protein and 2900 calories from a variety of foods throughout the day.

Uploaded by

Geetanjali Sharma
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Indian diet plan for weight gain (3000 calories)

Protein (gms
Food Item Amount Calories
)
Early Morning (9:00 AM)
Milk 1 glass 250 8
+ Banana 2 or 2 80 1
+ Soaked Almonds 10 gm (6-7 pcs) 50 3
Breakfast
Vegetable stuffed paratha, Curd (Stuffing can be of
2 350 6
paneer)
Or Omlette, Toasted bread 2 eggs 6 bread slices 160+300 8 +4
Mid Morning
Groundnut / Dry Fruit 3-4 pcs 150 8
Roasted Almonds Handful 150 7
Lassi 1 glass 150 6
Lunch
Sprout salad 1 cup 100 6
Chapati 2 (medium with ghee) 200 3
Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottle
2 cups 150 1
gourd/ brinjal etc)
Dal (mung etc) 1 cup 150 5
Rice / biryani /Pulav (veg / non veg) 1 cup 150 2
Evening
Tea / Coffee (Black Coffee Preferred) 1 cup 100 1
Cookies 4 100 2
Mid evening
Groundnut / Dry Fruit 3-4 pcs 150 8
Roasted Almonds hand full 150 7
Dinner same as lunch 750 18
Bed time
Milk (Add 2 tsp skimmed milk powder) 1 glass 250 8
Banana 2 80 1
+ Soaked Almonds 10 gm (6-7 pcs) 50 3
TOTAL – 2900 95

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