Proper nutrition for gaining muscle mass is no less important than intense strength training. If, despite working hard in the gym, your muscles are not growing, this means that you are making one of the common mistakes. So, see below weight gain diet chart for male Indian.
Gaining healthy weight and lean muscle is not just about lifting heavy weights in the gym. Nutrition plays an equally—if not more—important role. Many men work out consistently but fail to see results because their diet does not support muscle growth.
If you are struggling to gain weight, this weight gain diet chart for male Indian will help you understand what to eat, how much to eat, and when to eat for maximum muscle gain.
Why Diet Matters for Weight Gain in Indian Men
Indian diets are often high in carbohydrates but low in quality protein and calories needed for muscle growth. To gain weight effectively, your body must be in a calorie surplus, meaning you consume more calories than you burn daily.
A structured weight gain diet chart for male Indian ensures:
Adequate protein for muscle repair
Enough carbohydrates for workout energy
Healthy fats for hormone balance
Proper meal timing for better absorption
Daily Calorie Requirement for Weight Gain
Calories are the foundation of weight gain.
How to Calculate Calories
Your daily calorie needs depend on:
Age
Height
Body weight
Physical activity level
On average:
Lean Indian males need 300–500 extra calories/day to gain weight safely.
Hard gainers may need 700+ extra calories/day.
Macronutrient Breakdown (Protein, Carbs & Fats)
For an effective weight gain diet chart for male Indians, follow this macronutrient ratio:
| Macronutrient | Amount Per Kg Body Weight |
|---|---|
| Protein | 1.6–2.2 g |
| Carbohydrates | 4–6 g |
| Fats | 0.8–1 g |
Calorie Values
1 g Protein = 4 kcal
1 g Carbohydrate = 4 kcal
1 g Fat = 9 kcal
Main Meals Will Look Like This:
Breakfast is vital to fuel your energy for the day ahead. It should consist mainly of carbohydrates (cereals) and proteins (eggs, cheese, cottage cheese, yogurt).
The main components of the lunch diet are complex carbohydrates (for example, whole wheat pasta) and proteins (meat, fish). If desired, add a vegetable dish seasoned with oil (cold first-pressed and extra virgin oils have the most beneficial properties).
Make a proper dinner from proteins and vegetables; it is better to postpone carbohydrates until the next morning. Eat your last meal no later than 1-2 hours before bed. It should be an easily digestible protein that will not become a stone in the stomach – kefir or cottage cheese.
You can have a snack between main meals with fresh or dried fruits and dairy products. The best sources of healthy fats in your workout menu are nuts or avocados. Sports nutrition is also great for snacking while gaining muscle mass.
Additional Foods For Muscle Growth
If you can’t get enough protein for your weight using regular nutrition, ready-made sports nutrition would be an excellent choice: dry protein for cocktails and protein bars. Sports nutrition contains protein in an easily digestible form and quickly provides the body with important building material for muscle fibers.
Weight Gain Diet Chart for Male Indian (Sample Day Plan)
Breakfast (High Energy Start)
Oats or poha with vegetables
3–4 whole eggs or paneer bhurji
1 banana or mango
1 glass of milk
Why?
Breakfast fuels your metabolism and prevents muscle breakdown.
Mid-Morning Snack
Fruit smoothie with milk & peanut butter
Handful of almonds or walnuts
Lunch (Balanced & Heavy Meal)
Brown rice or whole wheat roti
Chicken curry/fish/dal
Mixed vegetable sabzi
Curd or buttermilk
Pre-Workout Snack
Banana or dates
Black coffee (optional)
Post-Workout Meal
Protein shake or whey protein
Boiled potatoes or rice
Dinner (Light but Protein-Rich)
Paneer, chicken, or fish
Steamed vegetables
Minimal carbohydrates
Before Bed
Warm milk or curd
Healthy Snacks Between Meals
Snacking helps increase calorie intake without feeling too full.
Best snack options:
Roasted peanuts
Dry fruits (raisins, dates, figs)
Fruit yogurt
Peanut butter sandwiches
Protein bars
Healthy Fats for Weight Gain
Healthy fats boost calories and hormone production.
Include:
Ghee (in moderation)
Coconut oil
Olive oil
Avocado
Nuts & seeds
Sports Nutrition for Faster Muscle Gain
If food alone is not enough, supplements can help.
Protein Supplements
Useful for:
Post-workout recovery
Meal replacement
Preventing muscle loss
Gainers
Contain:
60–80% carbohydrates
20–40% protein
Best time to consume:
Morning
Post-workout
Between meals
Supplements support your weight gain diet chart for male Indian but should never replace whole foods.
Common Mistakes Indian Men Make While Gaining Weight
Skipping meals
Eating junk food instead of nutritious food
Not tracking calories
Inadequate protein intake
Poor sleep & recovery
Tips to Gain Weight Faster & Safely
Eat every 2–3 hours
Drink calories (smoothies, shakes)
Increase portion sizes gradually
Strength train 4–5 times/week
Sleep 7–9 hours daily
FAQs:
Q. What is the best weight gain diet chart for male Indian beginners?
A. A beginner should focus on home-cooked meals with rice, roti, dal, milk, eggs, fruits, and nuts while maintaining a calorie surplus.
Q. Can a vegetarian Indian male gain weight easily?
A. Yes. Paneer, milk, curd, dal, soybeans, peanuts, and protein supplements make vegetarian weight gain achievable.
Q. How long does it take to see weight gain results?
A. With a proper weight gain diet chart for male Indian, noticeable results appear within 3-6 weeks.
Q. Is junk food good for weight gain?
A. Junk food may increase weight, but it leads to fat gain and health issues. Always prefer clean, nutritious calories.
Q. Should I take protein supplements daily?
A. If your diet lacks protein, daily supplementation is safe and effective.
Q. Can I gain weight without going to the gym?
A. Yes, but muscle gain requires resistance training. Without workouts, most weight gained will be fat.
Conclusion:
A successful transformation requires both dedication in the gym and discipline in the kitchen. This weight gain diet chart for male Indian focuses on natural, accessible Indian foods combined with smart meal timing and supplementation.
Stay consistent, eat smart, train hard—and your weight gain journey will be both healthy and sustainable