On the off chance that you are hoping to put on some weight in this stoutness predominant world, you have gone to the perfect spot. Here is an ideal 3000 calorie Indian diet plan for weight gain. This plan will give you simply the correct calories and proteins you requirement for weight gain.
Table of Contents
- 1. How this 3000 calorie Indian Diet works?
- 2. 3000 calorie Indian Diet plan:
- 3. Foods To Include In 3000 Calorie Indian Diet
- 3.1 Raisins
- 3.2 Banana
- 3.3 Ghee
- 3.4 Milk
- 3.5 Almonds And Peanuts
- 3.6 Soaked Chickpeas
- 3.7 Honey
- 3.8 Oats
- 3.9 Avocados
- 3.10 Tahini
- 3.11 Peanut Butter
- 3.12 Eggs
- 3.13 Potato
- 3.14 Coconut Milk
- 3.15 Milk Cream
- 3.16 Cashew
- 3.17 Shrimp
- 3.18 Dates
- 3.19 Soybean
- 3.20 Cottage Cheese
- 3.21 Salmon Fish
- 3.22 Butter
- 3.23 Cheese
- 4. FAQ
Most people think it is difficult to lose weight but it is very easy to gain weight. Well, this is partially true! Losing weight is easy, but gaining weight without affecting your health is a bit harder. However, you can easily gain weight by eating unlimited fast food but it comes with your health. Yes, since these foods are highly nutritious in fats and carbohydrates, you will see many adverse effects in your body. So, to avoid unhealthy effects on your body while gaining weight check out this 3000 calories Indian diet in this article below…
So, instead of munching on these fast foods to gain weight, you can follow this healthy high-calorie protein-rich diet chart to increase your weight.
How this 3000 calorie Indian Diet works?
The weight of a person depends on a simple mathematical calculation. Below is an example for better understanding.
Weight Gain: If the amount of calories you eat is more than the number of calories you burn, then you’ll easily gain weight. This 3000 calorie meal plan will help you to gain weight in a healthy way.
Weight Maintenance: If the calorie consumption equals calorie burn, then you’ll neither gain nor lose your weight i.e, you’ll be in the maintenance mode.
That being said, eating just the calories won’t do any good for you. It is also recommended to follow a strict diet plan that consists of good quality proteins and other nutritious foods in that 3000 calorie diet.
All the suggested food items are rich in proteins and vitamins that are required for the proper functioning of your body. They’ll help you gain weight without affecting your health.
(You can Also Read: 2500 calories Indian diet plan)
3000 calorie Indian Diet plan:
Here I am giving a sample of 3000 calorie Indian diet. This diet plan is very much effective to gain weight in a healthy way. So, follow this diet plan below…
Early Morning (7:00 a.m. – 8:00 a.m.):
- A glass of banana milk smoothie.
- A glass of Almond Milkshake.
- 10 Almonds + 10 Cashew + 10 Pecans + 10 Walnuts
- 2 Banana + 10 Almonds
- 2 Egg whites
Breakfast (9:00 a.m. – 10:00 a.m.):
- Vegetable stuffed paratha + Curd
- Masala Dosa + Sambar
- Paneer stuffed paratha + Chutney
- Aloo Paratha + Chutney
- Bread + Peanut butter + Banana
- Bread + Fried Eggs
Mid-morning (11 a.m. – 12 p.m.):
- 2 Hard-boiled eggs.
- A cup of Mix nuts.
- A glass of Milkshake
- A bowl of fruit chat.
- A glass of buttermilk
Lunch (1:00 p.m. – 2:00 p.m.):
- 2 cup of Rice + a small bowl of Dal + A small bowl of mix veg sabji + A piece of grilled fish
- 3 Chapati + 1 Spoon ghee+ Chicken Curry + Vegetable salad
- 2 cup of Rice + a small bowl of Dal + A small bowl of mix veg sabji + Chicken curry
- 3 Roti + Paneer butter masala + 1 Cup curd
- One bowl of chicken noodle soup + 2 Bread slice
After Lunch (3:00 p.m. – 4:00 p.m.):
- A glass of buttermilk
- A bowl of fruits
- 1 mango
- 1 Avocado
Evening Snack (5:00 p.m. – 6:00 p.m.):
- A cup of coffee with cream + cookies
- A glass of milk + 2 spoons of protein powder
- A glass of almond milk
- A cup of yogurt with fruits
- A cup of pudding
- Pancake with maple syrup
Dinner (8:00 p.m. – 9:00 p.m.):
- 2 Cups of veg pulao + Chicken curry
- 3 Chapati + A small bowl dal + Paneer curry
- 2 Paratha + Butter
Bedtime Snack (10:00 p.m. – 11:00 p.m.):
- A glass of milk with grounded nuts
- A cup of mixed nuts
- A cup of Cherry
So, this is the 3000 calorie Indian Diet. Follow this diet plan for healthy weight gain.
Foods To Include In 3000 Calorie Indian Diet:
One of the reasons for weight loss is incomplete meals, long gaps in meal times, consuming less food, and working more than that. Other causes can be due to diseases like chronic illness, tuberculosis, cancer, hormonal imbalance, and anorexia nervosa.
An equal and slow increase in weight is always advised. We should maintain our weight according to our age, gender, and height. If you are also underweight and cause to laugh in front of others, then instead of getting disappointed, consume some such food items, which increase your weight.
We know some high-calorie protein, carbohydrate, and healthy fat food that will help you to gain weight. Stay away from the weight gain substances available in the markets as much as possible and consume the food items mentioned by us regularly. So, see below some foods you should include in your 3000 calorie Indian diet.
Consuming raisins is considered to be the most beneficial to gain weight. Actually, a sufficient amount of calories are found in raisins, which will help in gaining weight very quickly.
Banana: 3000 calorie Indian Diet
By consuming bananas, weight can be increased very easily. Banana is rich in calories. By consuming it, the body will be supplied with enough calories, due to which you will attain a healthy weight.
Ghee: 3000 calorie Indian Diet
This is the oldest method to gain weight but it is also very useful. Actually, calories and fat are found in both ghee and sugar. Due to which both ghee and sugar are very beneficial for weight gain.
Milk: 3000 calorie Indian Diet
It is always said to consume milk to stay healthy. Protein, carbohydrate, and fat content are found in milk, which will increase your weight.
Almonds And Peanuts:
Soak almonds and peanuts overnight and consume them in the morning. Actually, both almonds and peanuts are rich in calories and fat, which help in gaining weight.
You must have often seen wrestlers consuming gram. It is consumed after soaking. Actually, a sufficient amount of protein is found in grams. Along with increasing weight, gram is also beneficial for your health.
Honey: 3000 calorie Indian Diet
Along with having a sufficient amount of calories in honey, sufficient nutrients are also found, which will help you a lot in gaining weight. For this, drink honey mixed with milk. While drinking honey mixed with warm water reduces weight.
Oats: 3000 calorie Indian Diet
Although oats are known as a weight loss diet, they can also be included in your diet for weight gain, especially when made with whole milk. Oats are a source of minerals such as manganese and zinc, as well as B vitamins and iron.
Be sure to choose the whole oat variety over refined oats, as it offers additional health benefits such as increased fiber. The soluble fiber in oats, beta-glucan, may also help lower cholesterol.
It’s easy to make this healthy food high in calories. 50 grams of oats made with 300 ml whole milk has 377 calories and 14 grams of fat.
Adding nuts, dried fruits, seeds, or honey to your bowl will give you extra calories while providing even more health benefits.
Avocados: 3000 calorie Indian Diet
As an ultra-healthy fruit, you may not think of avocado as food for weight gain. However, despite their reputation as the ultimate health food, avocados are one of the best foods for weight gain.
Consuming plenty of avocados is a great way to add healthy fats, fiber, and several vitamins to your diet, including vitamin C, vitamin E, and potassium.
Just one avocado contains 250 – 400 calories and about 23 grams of fat, depending on size. Eating a small avocado or half a large avocado with your meals and snacks each day will help boost your calories for steady weight gain.
You can spread avocado on toast, make guacamole, use it as a base for pasta sauce, or add slices to salads and sandwiches.
If you’re the kind of person who gets full quickly, you can even mix avocado with your morning or mid-day smoothie to get the calories and healthy fats with every sip.
Tahini: 3000 calorie Indian Diet
Tahini is a highly effective food for weight gain. It is a thick oil made from toasted ground sesame seeds. It is very high in protein, and rich in vitamin E, B vitamins, and calcium.
Around 100 calories per tablespoon, you should include it in your diet for healthy weight gain. Tahini can be used as a dip, a spread, mixed into hummus, and added to dressings and sauces.
It is very creamy and can also be used in baking and added to protein shakes or vegetarian milkshakes.
Peanuts are rich in protein, fiber, and healthy fats and can help you boost your caloric intake. Peanut butter in particular is a wonderful food for weight gain because they are easier to consume than nuts alone, which can cause you to overeat, especially if you have a low appetite.
One tablespoon of peanut butter contains about 100 calories and 16g of fat 7 as well as being a source of vitamin E and magnesium.
You can choose between a wide variety of walnuts that are available including almond, peanut, hazelnut, cashew, and macadamia butter. However, make sure you choose one that is made from 100% nuts and does not contain any sugar or salt.
Eggs: 3000 calorie Indian Diet
Healthy and economical food for weight gain and muscle building. It provides healthy fats, proteins, and other nutrients. Eggs are rich sources of selenium, vitamins D, B2, B6, B12, and minerals like zinc, iron, and copper.
Potato: 3000 calorie Indian Diet
Potatoes are a rich source of complex carbohydrates and help in increasing weight. It has good nutritional value and is rich in starch, fiber and vitamin C. Eat potatoes with peels as it is rich in protein. We would recommend going ahead with their fried version instead of boiled potatoes.
Coconut oil is a rich source of oils. Coconut milk is known to have a good and delicious taste for food. Cooking food in coconut milk increases the number of calories in the body.
Milk cream contains more fatty acids than required. And have a higher calorie content than most food products. By eating milk cream with pasta and salad, the weight will increase rapidly.
Cashew: 3000 calorie Indian Diet
A handful of cashews is an easy way to achieve a healthy physique. Cashew oil not only increases weight but by eating cashews daily, your skin becomes soft and your hair looks shiny.
Shrimp: 3000 calorie Indian Diet
If you love seafood, then shrimp can be a portion of good food for you. Many nutrients are found in shrimp. Which will help in gaining weight.
Dates: 3000 calorie Indian Diet
Dates are very sweet fruit. Not many people know the properties of dates. Let us tell you that vitamins and carbohydrates are found in abundance in dates. Drinking milk after eating some dates in the morning gives strength to the body and the beauty of the face also increases.
Soybean: 3000 calorie Indian Diet
Soybean has the highest amount of protein. Let us tell you that soybean is the biggest source of protein. Eating a handful of soaked soybeans every morning on an empty stomach increases strength and masculinity in the body. By eating soybeans, the deficiency of fat and protein in the body is removed.
Paneer made from full cream is an excellent source of protein. It is also very good for those people who do not eat non-veg. And it also fulfills the calorie deficit in the body.
Salmon Fish: 3000 calorie Indian Diet
By eating salmon twice a day, it will fulfill the lack of protein in your body and your weight will also increase.
Butter: 3000 calorie Indian Diet
What could be better than butter on bread? Most calories are found in butter. Butter not only enhances the taste of food but also helps in weight gain.
Cheese: 3000 calorie Indian Diet
There are 69 calories in one packet of cheese. It contains a lot of protein, calcium, fat, cholesterol, and cheese calories.
How can I eat 3000 calories a day in India?
Burning through 3,000 calories each day from entire, natural or negligibly prepared food sources, like organic products, vegetables, entire grains, solid fats, and lean proteins, can be testing.
That is on the grounds that these food sources contain numerous supplements however moderately couple of calories, expecting you to eat a lot bigger volume of food.
Will I get fat if I eat 5000 calories?
A typical, sound individual ought to eat 2,000-2,500 calories per day to keep a steady weight – which in pragmatic terms implies a longing for an additional couple of hundred after supper and gorging on crisps at the end of the week. Under the new CF diet, nonetheless, the prescribed calorie admission is more like 5,000.
Contingent upon the number of calories required for weight upkeep, an individual would need to down an aggregate of 5,000 to 7,000 calories in a day to put on any weight whatsoever, and it’s not liable to be really near a pound.
How can I eat 2800 calories a day?
It doesn’t have any exacting principles, aside from one that expects you to devour 2800 calories per day. While following this nourishing arrangement, you are urged to eat a lot of products of the soil, lean meats, poultry, fish, eggs, vegetables, dairy, nuts and seeds, and entire grain food varieties.
Is it hard to eat 3500 calories a day?
There’s a longstanding conviction that 3500 calories are equivalent to a pound of weight. While that is not altogether obvious (that number comes from a recent report that is for quite some time been exposed), 3500 calories is a great deal, particularly when you consider that most dynamic men are urged to eat 2800-3000 calories each day.
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