KRP Healthcare, Sector 16, Faridabad, 9810681540
Diet plan - weight gain - Indian meals
Day Meal Food Items
Day 1 Breakfast Paratha (stuffed with potatoes or paneer) with yogurt and pickle
Mid-Morning
Banana milkshake made with milk, banana, and nuts
Snack
Basmati rice with dal tadka, aloo gobi (potato and cauliflower
Lunch
curry), and salad with avocado
Afternoon Snack Handful of mixed nuts and dried fruits
Dinner Paneer tikka masala with roti or naan and mixed vegetable curry
Evening Snack Sev puri (Indian street food snack)
Day 2 Breakfast Upma (semolina cooked with vegetables) with coconut chutney
Mid-Morning
Mango lassi (yogurt-based drink with mango pulp)
Snack
Lunch Chickpea curry (chole), jeera rice, cucumber and tomato salad
Afternoon Snack Paneer sandwich with whole wheat bread and mint chutney
Vegetable biryani with raita (yogurt with grated cucumber and
Dinner
spices)
Evening Snack Kachori (deep-fried pastry filled with spiced lentils)
Day 3 Breakfast Poha (flattened rice) with peas, peanuts, and a side of banana
Mid-Morning
Almond milk with dates and cardamom
Snack
Lunch Rajma (kidney bean curry), brown rice, and mixed vegetable salad
Afternoon Snack Fruit salad with honey and yogurt dressing
Dinner Palak paneer with paratha and dal makhani (buttery lentil curry)
Evening Snack Samosa (deep-fried pastry filled with spiced potatoes)
Day 4 Breakfast Moong dal cheela (lentil pancakes) with mint chutney
Mid-Morning
Apple with peanut butter
Snack
Lunch Vegetable pulao with raita and mixed pickle
Afternoon Snack Coconut water with a handful of cashew nuts
Malai kofta (vegetable dumplings in creamy sauce), naan bread, and
Dinner
cucumber salad
Evening Snack Dhokla (steamed fermented gram flour snack) with green chutney
Day 5 Breakfast Besan chilla (chickpea flour pancake) with tomato chutney
Mid-Morning
Smoothie with avocado, spinach, banana, and milk
Snack
Lunch Paneer butter masala with jeera rice and cucumber salad
Afternoon Snack Roasted chickpeas seasoned with chaat masala
KRP Healthcare, Sector 16, Faridabad, 9810681540
Day Meal Food Items
Dinner Vegetable noodles with tofu or paneer and vegetable Manchurian
Evening Snack Aloo tikki (potato patties) with tamarind chutney
Vegetable uttapam (thick pancake with toppings) with coconut
Day 6 Breakfast
chutney
Mid-Morning
Dates stuffed with almonds
Snack
Lunch Mushroom masala with whole wheat roti and mixed vegetable raita
Afternoon Snack Mango slices with a sprinkle of chaat masala
Dinner Chole bhature (spicy chickpea curry with deep-fried bread)
Evening Snack Fruit custard (mixed fruits in creamy custard)
Ragi dosa (fermented crepe made from finger millet) with coconut
Day 7 Breakfast
chutney
Mid-Morning
Blueberry smoothie with yogurt
Snack
Baingan bharta (smoky roasted eggplant curry), roti, and cucumber
Lunch
salad
Afternoon Snack Pani puri (crispy hollow shells filled with spicy tangy water)
Dinner Mixed vegetable curry with paratha and dal fry (lentil soup)
Evening Snack Rabri (sweet condensed milk dessert) with dry fruits
Notes:
Adjust portion sizes according to individual calorie needs and dietary preferences.
Include healthy fats like nuts, seeds, and avocados to increase calorie intake.
Ensure to drink enough water throughout the day.
Combine this diet plan with strength training exercises to promote muscle growth
along with weight gain.
This meal plan incorporates a variety of delicious and calorie-dense Indian dishes to support
healthy weight gain in women.
