Indian diet plan for weight gain (3000 calories)
FOOD ITEM AMOUNT CALORIES PROTEIN (GMS )
Early Morning
Milk (Add 2 tsp skimmed milk powder ) 1 glass 250 8+Egg whites or Banana2 or 2110 or 808 or 1+ Soaked Almonds10 gm (6-7 pcs)503
BreakfastVegetable stuffed paratha, Curd235061 cup1006Or Masala dosa, Sambar, Chutney2 , 2 cups,1 spoon
200+100+503 + 6Or mung dal chilla (pan cake ) with paneer stuffing2 2508Or Omlette,Toasted bread2 eggs 6 bread slices160+3008 +4
Mid morningGroundnut chikki / Dry Fruit chikki3-4 pcs1508Roasted Soyabean / Almondshandful1507Lassi1 glass1506LunchSprout salad1 cup1006Or chicken soup1 bowl1006 Chapati2 (medium with ghee)2003Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottlegourd/ ridgegourd/ brinjal etc)2 cups1501Dal / legumes (soyabean / moth/ mung etc)1 cup1505Rice / biryani / pulav (veg / non veg)1 cup1502 EveningTea / Coffee1 cup1001Cookies41002Mid eveningGroundnut chikki / DryFruit chikki3-4 pcs1508Roasted Soyabean / Almondshand full1507Dinner same as lunch75018Late night Milk (Add 2 tsp skimmed milk powder ) 1 glass 250 8 Banana 2 80 1+ Soaked Almonds10 gm (6-7 pcs)503 TOTAL–321095
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