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3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF)
13
Oct
Oct
We all have that one buddy who has a voracious urge for food and but they handle to remain slim. We all the time marvel the place all that meals goes? Few folks have a really excessive metabolism that makes use of all of the meals. Sometimes folks simply need to placed on weight for muscle bulking or for restoration from sickness. Here is a 3000 Calorie Indian Diet Plan for Weight Gain (7 Days Weight Gain Diet PDF for obtain).
How to Gain Weight?
Instant weight acquire might need sure unintended effects like bloating, abdomen misery, or fluid retention. High fats or carb meals can create well being problems like hypertension, diabetes, dyslipidemia, or coronary heart issues. 1 – 2 kgs per week. Gradual weight acquire must be the purpose.
Tips for Weight Gain
- Avoid water earlier than meals
- Eat often
- Eat nutrient-dense meals
- Use huge portion sizes
- Consume full-fat milk and its merchandise
- Get sufficient sleep
- Quit smoking
3000 Calorie Indian Diet Plan for Weight Gain
Food List For Weight Gain:
Cereals are a supply of carbohydrates. They assist so as to add bulk, energy, muscle progress, and weight acquire. It additionally gives glycogen that’s used as power for the physique. Include whole-grain cereals, millets, whole-grain bread and pasta, cereal bars (sugar-free), and many others.
Dals and pulses give a very good quantity of proteins that can assist to provide bulk to the physique. With the correct quantity of carbohydrates and energy coaching, they are going to add to the burden. Use pulses, sprouts, dals in numerous recipes to extend the nutrient worth.
Nuts and seeds have high-fat content material together with proteins and fiber. Consumption of the correct quantity helps in wholesome weight acquire. The nuts have omega 3 fatty acids that can assist scale back exercise irritation. These nuts are calorie-dense and might present excessive energy in small quantities. Try and embrace these nuts and seeds in most recipes to extend the calorie content material of the recipe.
Milk has a really perfect macronutrient composition for weight acquire. You can devour double-strength milk by including skim milk powder to the milk to make it extra nutrient-dense. Milk consumption after a exercise offers one of the best outcome. Whole fats milk paneer or cheese in the correct quantities may also praise the burden acquire.
Poultry, egg, and fish are excessive in protein helps to extend the muscle mass within the physique. Fish additionally accommodates good high quality omega 3 fatty acid that’s cardioprotective. Animal proteins are simply absorbed within the physique and aids weight acquire.
Fruits and greens won’t add on additional energy however will give shade to meals. They fulfill the nutritional vitamins and mineral necessities. Try and add starchy greens like potatoes, candy potatoes, and yam to your eating regimen. Fruits like banana, sapota, jackfruit, custard apple, avocados will assist weight acquire.
Cereal bars (sugar-free), protein shakes additionally add to the additional protein and carbohydrates required for weight acquire. These merchandise after the exercise have most advantages. Try to pick merchandise which have pure substances moderately than synthetic bulking brokers.
Foods to Avoid throughout Weight acquire:
It may appear the simple manner out however has a number of well being implications. Avoid fried, junk, and creamy desserts.
Excess consumption of refined sugars may result in excessive triglyceride ranges and result in insulin resistance. Try and keep away from undesirable sugars in your recipes.
Reined flours, bakery merchandise, sodas, sports activities drinks are all empty energy. It is best to interchange them with whole-grain cereals, fruits, and fruit juices.
3000 Calorie Indian Diet Plan for Weight Gain
Macronutrient distribution:
- Total energy: 3000 kcals
- Carbohydrates: 60 – 65 % of complete Kcals – 450 – 488 gms
- Proteins: 20 – 25 % of complete Kcals – 150 gms – 188 gms
- Fats: 15- 20 % of complete energy – 50 – 67 gms
7 Days 3000 energy Indian Weight Gain Diet
Day 1:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Avocado anjeer smoothie | 1 cup | Milk |
| 1 tbsp | Skim milk powder | |
| ½ no | Avocado | |
| 2 no | Soaked dry fig | |
| 1 tbsp | Soaked chia seeds + flaxseeds | |
| Mid-morning | ||
| Mashed Potato and paneer | 1 cup | Boiled potato + Whole fats milk paneer |
| Lunch | ||
| Exotic stir fry Salad with pumpkin seeds | 1 cup | Zucchini + cherry tomatoes + bell peppers + Baby corn + broccoli |
| 1 tbsp | Pumpkin seeds | |
| Methi thepla | 4 no | Wheat flour + Methi leaves |
| Peas Pulao | 1 cup | Rice + inexperienced peas |
| Green vegetable | 1 ½ cup | Ladies finger |
| Dal fry | 1 cup | Tur dal + chana dal |
| Mid Afternoon | ||
| Fruit | 1 no | Banana |
| Evening snack | ||
| Hummus | 1 cup | Chickpea |
| Multigrain pita bread | 2 no | Multigrain flour |
| Coffee | 1 cup | Milk |
| Dinner | ||
| Chicken Biryani | 2 cup | Brown rice + Vegetables |
| 100 gms | Chicken | |
| Raita | 1 cup | Curd + greens |
| Cream Tomato Soup | 1 cup | Tomatoes + cream (1 tbsp) |
| Bedtime | ||
| Masala Milk | 1 cup | Milk |
| 1 tbsp | Skim milk powder | |
| 1 tbsp | Dry fruit masala | |
| 1 tsp | Honey |
Day 2:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Masala Dosa | 2 no (7-inch radius) | Dosa |
| 1 cup | Potato filling | |
| Sambar | 1 cup | Tur dal + greens |
| Coconut chutney | ¼ cup | Coconut |
| Filter espresso | 1 cup | Milk + espresso powder |
| Mid-morning | ||
| Fruit yogurt | 1 cup | Curd |
| ½ cup | Mixed berries | |
| 1 tbsp | Mixed seeds | |
| Lunch | ||
| Sprout Salad | 1 cup | Sprouts + Vegetables |
| Whole Wheat Chapati | 4 no | Bran fortified Wheat flour |
| Rice | 1 cup | Rice |
| Green vegetable | 1 cup | Tinda |
| Dal | 1 cup | Masoor dal |
| Curd | 1 cup | Whole fats milk curd |
| Mid Afternoon | ||
| Eggs | 2 no | Boiled Egg |
| OR boiled channa | 1 bowl | |
| Evening snack | ||
| Vegetable Poha | 1 ½ cup | Rice flakes + greens |
| ½ cup | Curd | |
| Tea | 1 cup | Milk + Elaichi |
| Dinner | ||
| Vegetable Soup | 1 cup | Mix veg |
| Bajra Roti | 2 no | Bajra flour |
| Baingan Bharta | 1 cup | Brinjal |
| Dal | 1 cup | Moong dal |
| Lassi | 1 cup | Whole fats milk curd |
| Bedtime | ||
| Almond turmeric milk | 1 cup | Milk + Tumeric |
| 1 tbsp | Almond powder |
Day 3:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Peanut butter sandwiches | 4 slices | Multigrain bread slices |
| 4 tbsp | Unsweetened peanut butter | |
| Cappuccino | 1 cup | Milk |
| 1 tsp | Coffee powder | |
| 1 tbsp | Cream (Homemade) | |
| Mid-morning | ||
| Sprout and hen tikki | ½ cup | Sprouts |
| 100 gm | Chicken | |
| Green Chutney | 2 tbsp | Coriander + mint leaves |
| Lunch | ||
| Green Salad | 1 cup | Cucumber + lettuce+ tomatoes + onions |
| Whole Wheat Chapati | 4 no | Bran fortified Wheat flour |
| Khichdi | 1 cup | Rice + dal |
| Green vegetable | 1 cup | Tinda |
| Marwadi Kadhi | 1 cup | Curd + chana flour |
| Curd | 1 cup | Whole fats milk curd |
| Mid Afternoon | ||
| Fruit | 3 – 4 no | Medium dimension plums |
| Evening snack | ||
| Moongdal chilla pizza (small dimension) | 3 – 4 no | Moong dal |
| 1 cup | Vegetables + grated cheese (3 – 4 tbsp) | |
| Orange Juice | 1 cup | Orange (no sugar, unstrained) |
| Dinner | ||
| Mix Vegetable Salad | 1 cup | Capsicum + onion + tomatoes + carrots |
| Aaloo Paratha (medium) | 2 no | Whole wheat flour + boiled potatoes |
| Curd | 1 cup | Whole fats milk |
| Rajma | 1 cup | Boiled Rajma |
| Bedtime | ||
| Cinnamon honey sizzling chocolate | 1 cup | Milk + cocoa powder +cinnamon powder |
| 1 tbsp | Honey |
Day 4:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Sago khichdi | 2 cups | Sago + Potato |
| Piyush | 1 cup | Milk + curd + nuts + cardamom + saffron + honey or jaggery powder |
| Mid-morning | ||
| Fish fritters | 2 medium-size | Fish |
| Mint yogurt dip | 1 cup | Curd + mint |
| Lunch | ||
| Onion Raita | 1 cup | Curd + Onion |
| Nachni Roti | 2 no | Nachni + wheat flour |
| Jeera rice | 1 cup | Rice |
| Green vegetable | 1 cup | Ladies finger |
| Dal Tadka | 1 cup | Tur dal |
| Masala Chaas | 1 cup | Whole fats milk curd |
| Mid Afternoon | ||
| Fruit | 1 no | Banana (Big) |
| Evening snack | ||
| Vegetable Upma | 2 cups | Rawa + Vegetables |
| Tea | 1 cup | Milk + Tea Masala |
| Dinner | ||
| Exotic Vegetable Salad | 1 cup | Bell peppers + onion + cherry tomatoes + zucchini + broccoli + pumpkin seeds |
| Pesto Pasta | 2 cups | Whole wheat pasta + Vegetables |
| ½ cup | Pesto sauce | |
| Multigrain cheese garlic bread | 3 – 4 no | Whole wheat bread slices + cheese + garlic |
| Bedtime | ||
| Double energy elaichi milk | 1 cup | Milk + elaichi powder |
| 1 tbsp | Skim milk Powder/ Protein powder |
Day 5:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Oats Porridge | 1 ½ cup | Milk |
| 1 tbsp | Skim milk powder | |
| 2 tbsp | Rolled oats | |
| 15 gms | Nuts powder | |
| 1 tbsp | Soaked chia seeds | |
| ½ cup | Chopped banana | |
| Mid-morning | ||
| Cucumber sticks | 1 cup | Cucumber |
| Jalapeno yogurt dip | ½ cup | Curd + Chopped Jalapeno |
| Lunch | ||
| Green Salad | 1 cup | Broccoli + tomatoes + Capsicum + Beet root + carrot + cucumber |
| 1 tbsp | Pumpkin seeds + sunflower seeds | |
| Missi Roti | 4 no | Wheat flour + Methi + mint + coriander leaves |
| Tawa rice | 1 cup | Rice + Vegetables |
| Potato vegetable | 1 ½ cup | Potatoes + tomato |
| Dal fry | 1 cup | Tur dal + chana dal |
| Mid Afternoon | ||
| Fruit | 1 no | Pear |
| Evening snack | ||
| Paneer vegetable Franky | 1 no | Wheat flour + greens |
| ½ cup | Paneer | |
| Coffee | 1 cup | Milk |
| Dinner | ||
| Neer Dosa | 3 – 4 no | Rice flour |
| Vegetable Korma | 1 ½ cup | Mix vegetable + potato |
| Onion Tomato Chutney | ½ cup | Onion + Tomato |
| Salted Lassi | 1 cup | Whole fats milk curd |
| Bedtime | ||
| Dates Milk | 1 cup | Milk |
| 1 tbsp | Skim milk powder | |
| 2 – 3 no | Soaked dates |
Day 6:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Paneer Club Sandwich | 1 no | Multigrain bread + Vegetables + Paneer |
| Green chutney | ¼ cup | Coriander + mint leaves |
| Avocado shake | 1 cup | Milk + Avocado |
| Mid-morning | ||
| Granola and seeds yogurt | 1 cup | Curd |
| ½ cup | Granola (Multigrain) | |
| 1 tbsp | Mixed seeds | |
| 1 tbsp | Honey | |
| Lunch | ||
| Deviled Eggs | 1 cup | Potato filling |
| 2 no | Boiled eggs | |
| Whole Wheat Chapati | 4 no | Bran fortified Wheat flour |
| Rice | 1 cup | Rice |
| Green vegetable | 1 cup | Karela |
| Dal | 1 cup | Masoor dal |
| Buttermilk | ½ cup | Whole fats milk curd |
| Mid Afternoon | ||
| Green Salad | 1 cup | Cucumber + onion + tomato + beetroot |
| Evening snack | ||
| Paneer tikka | 1 cup | Paneer + Capsicum |
| ½ cup | Curd | |
| Coffee | 1 cup | Milk + Coffee powder |
| Dinner | ||
| Spinach Soup | 1 cup | Spinach + onion |
| Jowar Roti | 2 no | Jowar flour |
| Pitla ( besan cooked in buttermilk) | 1 cup | Chana flour + onion + tomato + curd |
| Misal | 1 cup | Moth beans |
| Sol kadhi | 1 cup | Coconut milk + kokam |
| Bedtime | ||
| Almond saffron milk | 1 cup | Milk + saffron strands |
| 1 + 1 tbsp | Skim Milk powder + Almond powder |
Day 7:
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked Nuts | 25 gms | Almonds, walnuts, fig, apricot, dried date |
| Breakfast | ||
| Nachni satva | 1 ½ cup | Milk |
| 2 tbsp | Nachni flour | |
| 2 + 2 no | Dates + Figs | |
| 1 tbsp | Skim Milk Powder | |
| 1 tbsp | Almond powder | |
| Mid-morning | ||
| Grilled Chicken / paneer | 100 gms | Chicken /paneer |
| 100 gm | Bell peppers | |
| Green Chutney | 2 tbsp | Coriander + mint leaves |
| Lunch | ||
| Apple Vegetable Salad | 1 cup | Cucumber + apples + tomatoes + onions |
| Whole Wheat Paratha | 3 no | Bran fortified Wheat flour |
| Coriander rice | 1 cup | Rice +Coriander leaves + greens |
| Vegetable jalfrezi | 1 ½ cup | Mix vegetable |
| Dal | 1 cup | Tur dal |
| Curd | 1 cup | Whole fats milk curd |
| Mid Afternoon | ||
| Fruit | ½ no | Dragon fruit |
| Evening snack | ||
| Khaman Dhokla | 10 -12 pcs | Chana flour |
| Green Chutney | 2 tbsp | Mint + coriander + curry leaves |
| Masala milk | 1 cup | Milk + Milk Masala |
| 1 tbsp | Skim Milk powder/ Protein Powder | |
| Dinner | ||
| Mix Vegetable Salad | 1 cup | Capsicum + onion + tomatoes + carrots |
| Paneer Paratha (medium) | 2 no | Whole wheat flour + Paneer |
| Onion Raita Curd | 1 cup | Whole fats milk |
| ½ cup | Onions | |
| Rajma | 1 cup | Boiled Rajma |
| Bedtime | ||
| Hot chocolate | 1 cup | Milk + cocoa powder |
| 1 tbsp | Jaggery powder |
Download the 3000 Calorie Indian Diet Plan for Weight Gain PDF.
Download Indian 3000 Cal Weight Gain eating regimen plan pdf
Note:
- 1 cup = 200 ml
- You can use 40 gms paneer, 100 gms hen/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably
Indian Weight acquire eating regimen plans on Dietburrp
FinishNote:
Professional steering all the time is useful to keep away from any irreparable errors. A 3000 kcal eating regimen that’s healthful in carbohydrates, proteins, and fat will assist acquire wholesome weight. An train routine together with the eating regimen will assist acquire weight simply.
