Bhakti Paun Sharma
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Written By: Bhakti Paun Sharma | Published : February 24, 2016 6:49 PM IST
The obese needs to lose weight while the underweight needs to gain some! Since both these conditions pose several health issues. If you need to gain weight, do it the right way. Just stuffing yourself with calorie dense or junk food will do more harm than good. So here is a healthy weight gain diet plan recommended by Dr Aastha Sharma, Dietitian at Nayati Hospital, Mathura which includes the right foods one should consume to put on kilos in a healthy manner. But along with this, you also need to engage in physical activity for at least 30 minutes every day suggests Dr Sharma. It is also essential to have at least 6-8 glasses of water to flush out toxins from the body.
So follow these tips and meal plan to put on weight and look your best.
Indian diet plan for weight gain (3000 calories)
| Food Item | Amount | Calories | Protein (gms ) |
| Early Morning | |||
| Milk | 1 glass | 250 | 8 |
| + Banana | 2 or 2 | 80 | 1 |
| + Soaked Almonds | 10 gm (6-7 pcs) | 50 | 3 |
| Breakfast | |||
| Vegetable stuffed paratha, Curd(Stuffing can be of paneer, mashed rajma,soyabean or lentils) | 2 | 350 | 6 |
| 1 cup | 100 | 6 | |
| Or Masala dosa, Sambar, Chutney | 2 , 2 cups,1 spoon | 200+100+50 | 3 + 6 |
| Or mung dal chilla (pan cake ) with paneer stuffing | 2 | 250 | 8 |
| Or Omlette, Toasted bread | 2 eggs 6 bread slices | 160+300 | 8 +4 |
| Mid morning | |||
| Groundnut chikki / Dry Fruit chikki | 3-4 pcs | 150 | 8 |
| Roasted Soyabean / Almonds | Handful | 150 | 7 |
| Lassi | 1 glass | 150 | 6 |
| Lunch | |||
| Sprout salad | 1 cup | 100 | 6 |
| Or chicken soup | 1 bowl | 100 | 6 |
| Chapati | 2 (medium with ghee) | 200 | 3 |
| Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottlegourd/ ridgegourd/ brinjal etc) | 2 cups | 150 | 1 |
| Dal / legumes (soyabean / moth/ mung etc) | 1 cup | 150 | 5 |
| Rice / biryani / pulav (veg / non veg) | 1 cup | 150 | 2 |
| Evening | |||
| Tea / Coffee | 1 cup | 100 | 1 |
| Cookies | 4 | 100 | 2 |
| Mid evening | |||
| Groundnut chikki / DryFruit chikki | 3-4 pcs | 150 | 8 |
| Roasted Soyabean / Almonds | hand full | 150 | 7 |
| Dinner same as lunch | 750 | 18 | |
| Bed time | |||
| Milk (Add 2 tsp skimmed milk powder ) | 1 glass | 250 | 8 |
| Banana | 2 | 80 | 1 |
| + Soaked Almonds | 10 gm (6-7 pcs) | 50 | 3 |
| TOTAL | 3210 | 95 | |
You can also try these yoga poses to gain weight.
Image Source: Shutterstock
