3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF)

Last Updated on August 19, 2021 | RD, Payal Banka (Registered Dietitian) Leave a Comment

We all have that one friend who has a voracious appetite and yet they manage to stay slim. We always wonder where all that food goes? Few people have a very high metabolism that utilizes all the food. Sometimes people just want to put on weight for muscle bulking or for recovery from illness. Here is a 3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF for download).

How to Gain Weight?

Instant weight gain might have certain side effects like bloating, stomach distress, or fluid retention. High fat or carb foods can create health complications like hypertension, diabetes, dyslipidemia, or heart problems. 1 – 2 kgs per week. Gradual weight gain should be the aim.

Tips for Weight Gain

• Avoid water before meals
• Eat frequently
• Eat nutrient-dense foods
• Use big portion sizes
• Consume full-fat milk and its products
• Get enough sleep
• Quit smoking

3000 Calorie Indian Diet Plan for Weight Gain

Food List For Weight Gain:

Cereals are a source of carbohydrates. They help to add bulk, calories, muscle growth, and weight gain. It also provides glycogen that is used as energy for the body. Include whole-grain cereals, millets, whole-grain bread and pasta, cereal bars (sugar-free), etc.

Dals and pulses give a good amount of proteins that will help to give bulk to the body. With the right amount of carbohydrates and strength training, they will add to the weight. Use pulses, sprouts, dals in various recipes to increase the nutrient value.

Nuts and seeds have high-fat content along with proteins and fiber. Consumption of the right amount helps in healthy weight gain. The nuts have omega 3 fatty acids that will help reduce workout inflammation. These nuts are calorie-dense and can provide high calories in small amounts. Try and include these nuts and seeds in most recipes to increase the calorie content of the recipe.

Milk has an ideal macronutrient composition for weight gain. You can consume double-strength milk by adding skim milk powder to the milk to make it more nutrient-dense. Milk consumption after a workout gives the best result. Whole fat milk paneer or cheese in the right amounts can also compliment the weight gain.

Poultry, egg, and fish are high in protein helps to increase the muscle mass in the body. Fish also contains good quality omega 3 fatty acid that is cardioprotective. Animal proteins are easily absorbed in the body and aids weight gain.

Fruits and vegetables will not add on extra calories but will give color to food. They fulfill the vitamins and mineral requirements. Try and add starchy vegetables like potatoes, sweet potatoes, and yam to your diet. Fruits like banana, sapota, jackfruit, custard apple, avocados will help weight gain.

Cereal bars (sugar-free), protein shakes also add to the extra protein and carbohydrates required for weight gain. These products after the workout have maximum benefits. Try to select products that have natural ingredients rather than artificial bulking agents.

Foods to Avoid during Weight gain:

It might seem the easy way out but has lots of health implications. Avoid fried, junk, and creamy desserts.

Excess consumption of refined sugars might lead to high triglyceride levels and lead to insulin resistance. Try and avoid unwanted sugars in your recipes.

Reined flours, bakery products, sodas, sports drinks are all empty calories. It is better to replace them with whole-grain cereals, fruits, and fruit juices.

3000 Calorie Indian Diet Plan for Weight Gain

Macronutrient distribution:

• Total calories: 3000 kcals
• Carbohydrates: 60 – 65 % of total Kcals – 450 – 488 gms
• Proteins: 20 – 25 % of total Kcals – 150 gms – 188 gms
• Fats: 15- 20 % of total calories – 50 – 67 gms

7 Days 3000 calories Indian Weight Gain Diet

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Download the 3000 Calorie Indian Diet Plan for Weight Gain PDF.