3000 Calorie Indian Diet Plan

On the off chance that you are hoping to put on some weight in this stoutness-dominant 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 require for weight gain.

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 on 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 Does The 3000 Calorie Indian Diet Work?

The weight of a person depends on a simple mathematical calculation. Below is an example for better understanding.

Weight Loss:

If you burn more calories than you consume, then you’ll likely lose weight naturally. Read our 1200 calorie Indian diet and 1500 calorie diet Indian for weight loss.

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 healthily.

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.

3000 Calorie Indian Diet plan:

Here I am giving a sample of a 3000 calorie Indian diet. This diet plan is very effective to gain weight healthily. 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 cups of Rice + a small bowl of Dal + A small bowl of mixed veg sabji + A piece of grilled fish
  • 3 Chapati + 1 Spoon ghee+ Chicken Curry + Vegetable salad
  • 2 cups of Rice + a small bowl of Dal + A small bowl of mixed veg sabji + Chicken curry
  • 3 Roti + Paneer butter masala + 1 Cup curd
  • One bowl of chicken noodle soup + 2 Bread slices

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 ground 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 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, that increase your weight.

We know some high-calorie protein, carbohydrate, and healthy fat foods 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 are considered to be the most beneficial to gaining weight. Actually, a sufficient amount of calories are found in raisins, which will help in gaining weight very quickly.

Banana: 3

By consuming bananas, weight can be increased very easily. Bananas are rich in calories. By consuming it, the body will be supplied with enough calories, due to which you will attain a healthy weight. Include bananas in your 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 this both ghee and sugar are very beneficial for weight gain. It is a must inclusion in 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. great for your 3000 calorie Indian Diet.

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.

Soaked Chickpeas:

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.


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. Drinking honey mixed with warm water reduces weight.


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 of 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.


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 under your 3000-calorie Indian Diet.

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.


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.

Peanut Butter:

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.


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, and B12, and minerals like zinc, iron, and copper.


Potatoes are a rich source of complex carbohydrates and help in increasing weight in your 3000-calorie Indian Diet.

It has good nutritional value and is rich in starch, fiber, and vitamin C. Eat potatoes with peels as it is rich in protein.

Coconut Milk:

Coconut oil is a rich source of oils. Coconut milk is known to have a delicious taste for food. Cooking food in coconut milk increases the number of calories in the body.

Milk Cream:

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.


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.


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 are a lovely fruit. Not many people know the properties of dates. Let us tell you that vitamins and carbohydrates are found in abundance in dates.


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.

Cottage Cheese: 

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:

Eating salmon twice a day will fulfill the lack of protein in your body and your weight will also increase. Include Salmon in your 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.


There are 69 calories in one packet of cheese. It contains a lot of protein, calcium, fat, cholesterol, and cheese calories.


The obese need to lose weight and the underweight need to gain some weight! Since both these requirements pose many health issues. Thus you need to do it in the right way.


Q. How can I eat 3000 calories a day in India?

A. 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 tested.

That is because these food sources contain numerous supplements however moderately couple of calories, expecting you to eat a lot bigger volume of food.

Q. Will I get fat if I eat 5000 calories?

A. 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 own 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.

Q. How can I eat 2800 calories a day?

A. 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.

Q. Is it hard to eat 3500 calories a day?

A. 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), 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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By James

Hi, I am James and I am a Nutrition Expert. I am currently working with diet.ind.in and gaining more experience about nutritional value through this. I have experienced an evolution of nutritional value and shared it all through diet.ind.in hoping it can serve people. Proper nutrition does not only gives a healthy life also helps you to live a long and happy life. It is my motto to give you proper nutrition tips and teach you nutritional values to live a happy life.