Do you find it difficult to increase your body mass in a proper and healthy manner? While some people concentrate on losing weight, others need an Indian diet plan for weight gain and muscle strength. Regardless of whether you want a diet plan specifically designed for men or for women, this detailed guide helps both genders. It will inform you about healthy Indian foods to eat balanced meals rich in calories.
In this blog, we will share the best Indian meals to help you gain weight as well as a desi diet plan that matches your current routine. Learn how to eat to help your weight and muscle increase in a way that is both healthy and easy to follow.
Why Choose a Desi Diet for Weight Gain?
Indian cuisine is rich in healthy fats, proteins, and carbohydrates. These are essential for a diet for weight gain. Traditional desi diet plan for weight gain includes ghee, nuts, dairy, lentils, and whole grains, which naturally promote healthy weight gain without processed foods.
A well-structured Indian diet chart for weight gain ensures balanced nutrition while keeping meals flavorful and satisfying. Whether you follow a veg diet plan for muscle gain or include non-vegetarian options, Indian meals provide ample calories and nutrients.
Best Indian Food for Weight Gain
Here are some of the best Indian foods for weight gain that should be part of your diet chart for weight gain. Including these in your Indian diet plan for muscle gain ensures steady weight gain while maintaining health.
- Bananas (260 kcal per 100g) – High in carbs and natural sugars, perfect for smoothies or with peanut butter.
- Peanut Butter (720 kcal per 100g) – A great addition to toast or shakes for extra calories.
- Whole Milk (110 kcal per 100ml) – Rich in protein and healthy fats, ideal for weight gain.
- Ghee (900 kcal per 100g) – Adds healthy fats to meals like dal, rice, and roti.
- Paneer (260 kcal per 100g) – A vegetarian protein powerhouse for muscle gain.
- Dry Fruits (390-720 kcal per 100g) – Almonds, cashews, and dates provide quick energy.
- Rice (140 kcal per 100g cooked) – A high-carb staple for bulking.
- Lentils (Dal) (110-260 kcal per 100g cooked) – Excellent plant-based protein source.
Sample Indian Diet Plan for Weight Gain (2600-3000 kcal)
The Indian diet chart for weight gain ensures a steady calorie surplus while providing balanced nutrition. Here’s a diet plan for weight gain vegetarian Indian that can be adjusted based on your calorie needs:
Early Morning (6:30 AM)
- 1 glass milk with 1 tbsp peanut butter (260 kcal)
- 5-6 soaked almonds (110 kcal)
Breakfast (8:30 AM)
- 2 stuffed parathas with ghee + 1 bowl curd (720 kcal)
- OR Poha with peanuts + banana (390 kcal)
Mid-Morning Snack (11:00 AM)
- 1 banana + handful of dry fruits (260 kcal)
Lunch (1:30 PM)
- 2 rotis + 1 cup rice + 1 bowl dal + 1 cup paneer curry + salad (720 kcal)
Evening Snack (5:00 PM)
- 1 glass banana milkshake with dates (390 kcal)
- OR Besan chilla with chutney (260 kcal)
Dinner (8:00 PM)
- 2 rotis + 1 cup vegetable curry + 1 bowl dal + 1 cup curd (720 kcal)
Before Bed (10:00 PM)
- 1 glass warm milk with turmeric (140 kcal)
Weight Gain Diet Plan for Female Indian
Women often require fewer calories than men, but a weight gain diet plan for female Indians should still focus on nutrient-dense foods. This desi diet for weight gain ensures gradual, healthy weight gain without excessive fat storage: -
- Breakfast: 2 methi parathas with curd (520 kcal)
- Snack: Fruit smoothie with nuts (260 kcal)
- Lunch: 1 cup rice + dal + sabzi + 1 cup yogurt (600 kcal)
- Evening: Sprouts salad with peanuts (390 kcal)
- Dinner: Roti + paneer bhurji + salad (550 kcal)
- Bedtime: Milk with ashwagandha (140 kcal)
Indian Veg Diet Plan for Muscle Gain
For those focusing on muscle growth, an Indian veg diet plan for muscle gain should include high-protein foods. This bulk diet plan Indian supports muscle recovery and growth effectively.
- Breakfast: Besan chilla + peanut chutney (390 kcal)
- Post-Workout: Banana + whey protein shake (260 kcal)
- Lunch: Brown rice + soy chunks curry + dal (720 kcal)
- Snack: Paneer sandwich (390 kcal)
- Dinner: Quinoa khichdi + tofu stir-fry (550 kcal)
Conclusion
Gaining weight healthily requires a well-structured Indian diet plan for weight gain that includes calorie-dense, nutrient-rich foods. Whether you follow a diet for weight gain Indian or a desi diet plan for weight gain, consistency is key. Incorporate the best Indian food for weight gain like ghee, nuts, dairy, and lentils into your diet chart for weight gain Indian to see sustainable results.
For women, a weight gain diet plan for female Indians should focus on balanced meals, while an Indian veg diet plan for muscle gain should prioritize protein intake. Follow this bulk diet plan Indian to achieve your weight and muscle gain goals naturally. Start today and embrace a healthier, stronger version of yourself!
