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

We all have that one good friend 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 individuals have a really excessive metabolism that makes use of all of the meals. Sometimes individuals 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 achieve might need sure uncomfortable side 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 achieve ought to be the intention.

Tips for Weight Gain

  • Avoid water earlier than meals
  • Eat incessantly
  • Eat nutrient-dense meals
  • Use massive 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 development, and weight achieve. It additionally offers 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 great quantity of proteins that can assist to present bulk to the physique. With the correct quantity of carbohydrates and power 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 achieve. 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 perfect macronutrient composition for weight achieve. 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 provides the most effective consequence. Whole fats milk paneer or cheese in the best quantities may also praise the burden achieve.

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 achieve.

Fruits and greens won’t add on further energy however will give colour to meals. They fulfill the nutritional vitamins and mineral necessities. Try and add starchy greens like potatoes, candy potatoes, and yam to your food plan. Fruits like banana, sapota, jackfruit, custard apple, avocados will assist weight achieve.

Cereal bars (sugar-free), protein shakes additionally add to the additional protein and carbohydrates required for weight achieve. These merchandise after the exercise have most advantages. Try to pick merchandise which have pure substances somewhat than synthetic bulking brokers.

Foods to Avoid throughout Weight achieve:

3000 Calorie Indian Diet Plan for Weight Gain

It may appear the simple means out however has plenty of well being implications. Avoid fried, junk, and creamy desserts.

Excess consumption of refined sugars would possibly 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 exchange 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 whole Kcals – 450 – 488 gms
  • Proteins: 20 – 25 % of whole Kcals – 150 gms – 188 gms
  • Fats: 15- 20 % of whole 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 scorching 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 power 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 food plan 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 achieve food plan plans on Dietburrp

FinishNote:

Professional steerage all the time turns out to be useful to keep away from any irreparable errors. A 3000 kcal food plan that’s healthful in carbohydrates, proteins, and fat will assist achieve wholesome weight. An train routine together with the food plan will assist achieve weight simply.

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