4000 calorie Indian Diet Plan for Weight Gain
1. Early Morning Snack
Start your day with a healthy boost! These foods are slightly higher in fat but remember, fat is an
essential macronutrient and plays an important role in weight gain. The early morning snack is
easy to digest and does not require cooking.
Food Quantity Protein Calorie
Banana 112 grams 1.2 g 100
Milk 500 ml 17 g 250
Almonds 17.5 grams 3.6 g 100
Total 21.8 g 450
2. Breakfast
Now comes the first major meal of the day! Added to the food items below, you can have a spoon
full of pickle or chutney by the side to enjoy. If you don’t wish to have either vegetable paratha or
Masala Dosa, worry not, you can replace them with 5-6 slices of brown bread toast and the
protein count would come down to 4-5 g with no changes in calorie count.
Food Quantity Protein Calorie
Vegetable stuffed paratha
6g
2 350
9g
Or Masala Dosa with Sambar
Curd 100 g 3.4 g 100
Homemade Paneer curry 58 g 11.4 g 150
Total 20.8- 23.8 g 600
3. Mid-Morning Snack
Having a snack between two large meals helps in keeping your digestive tract active and gives
mental peace as well. Feel free to replace either of the ingredients with oat biscuits (4 pieces= 150
calories) or protein bars (check the brand’s nutrients’ label) if the schedule gets monotonous at
times.
Food Quantity Protein Calorie
Groundnut Chikki or Dry fruit Chikki 4 pieces 8g 150
Apple 200 g 1g 150
Lassi 1 medium-sized glass 8g 200
Total 17 g 500
4. Lunch
The Largest meal of the day is here! It has 900 calories, similar to what you would find in the
dinner plan ahead. You can switch the plans for Dinner and Lunch if the schedule feels
monotonous. However, with larger flexibility on the choice of dals and vegetables, we hope this
need not demand a change soon!
Note: Cooking lunch and dinner is time consuming and can be hectic if you are a busy with work.
For working professionals, appliances such as roti makers, OTGs and technologically advanced
air fryers make for a quick and rather healthier alternatives to cook with and pinch some time.
You may have avoided taking assistance from these up until now, but there’s no plausible reason
for you keep missing out. These not only save you time and help you keep control over goes
inside your body, but also are quite cost-effective given you do apt research before buying
one. NovemberCulture, for instance, is a reliable resource of information that you can refer to,
in order to make informed purchases.
Food Quantity Protein Calorie
Chapati with ghee 2 medium-sized 3g 200
Sprout 1 cup 6g 100
Dals/ legumes 2 cups 10 g 300
Mixed vegetables 2 cups 3g 150
Rice 1 cup 2g 150
Total 24 g 900
5. Evening Snacks
This time of the day is the most vulnerable period where you may give in to unhealthy cravings.
It might be the last quarter of your office hour when pizza, sandwich, or cheeseburgers may take
tours inside your mind. Do remind yourself that junk foods are not what your body deserves
unless it’s rare or once in a long while.
Food Quantity Protein Calorie
Oats biscuits 4 pieces 4g 150
Tea/ coffee (with milk) 1 cup 1g 100
Roasted soybean A fistful 4.7 g 100
Total 9.7 g 350
6. Dinner – (900 Calories)
This is the last big meal and can be interchanged with the plan for lunch. Remember to take a
short walk after your dinner to enhance digestion.
Food Quantity Protein Calorie
Chapati with ghee 3 medium-sized 4.5 g 300
Dals/ legumes 2 cups 10 g 300
Homemade paneer curry 58 g 11.4 g 150
Rice 1 cup 2g 150
Total 27.9 g 900
7. Before Sleeping
A small take-care routine for your gut, much like moisturizing skin before a beauty-sleep. You
may replace the Banana with 10g of dark chocolate (2 cubes) which has 1 g protein approx.
Food Quantity Protein Calorie
Milk+ 2tbsp skimmed milk powder 300 ml 10.4 g 250
Banana 56g 0.6 g 50
Total 11 g 300
EndNote
Following the above vegetarian meal plan for weight gain, you will be getting approximately
4000 calories and 132.2- 135.2 g of protein. If you choose to go for the alternatives provided
within the description, the protein count may differ accordingly. It is worth noting that the overall
calorie count, taken into account for the meal plan, is based on the standard calorie count of the
food items.
The fortified foods, cookies and premade mix for any recipe may differ from the standard calorie
count. However, the foods included in the plan have been chosen wisely to permit only fewer
fluctuations. Go ahead and follow the meal plan for a few months along with your daily physical
activity to achieve the maximum results.
