Full Day Diet Plan for Weight Gain (Indian Diet Chart)
Updated: 14 hours ago
Are you skinny and finding it hard to gain weight? In my Full Day Diet Plan for Weight Gain video on the Buddy Fitness YouTube channel, I share a simple Indian diet chart that tells you exactly what to eat from morning to night. In this post, I, Ravi Kumar Gupta, certified fitness coach with 12+ years of experience, explain the full plan, why it works, and the rules you must follow to gain healthy weight instead of just fat.
How Healthy Weight Gain Works
You gain weight when you eat more calories than your body burns every day. This is called a calorie surplus. As a guide, eating 300 to 500 calories more than your body burns each day is usually enough for steady weight gain. For faster weight gain, some people may need up to 1,000 extra calories per day. The amount is different for every person, so increase slowly and track your weight every week.
Full Day Indian Diet Chart for Weight Gain
This is the exact chart from my video:
6 AM to 7 AM (empty stomach): drink warm water as soon as you wake up
Breakfast, 7 AM to 8 AM: banana shake made with milk, 2 to 4 bananas and 1 spoon peanut butter
Mid-morning, 11 AM to 12 PM: sweet potato or banana, or any seasonal fruits
Lunch, 1 PM to 2 PM: 1 bowl dal with 2 roti and rice, plus 4 eggs or 100 g paneer
Evening, 4 PM to 5 PM: coffee or tea
Dinner, 8 PM to 9 PM: veggie sabzi with 2 roti and salad, plus 100 g chicken or paneer
10 PM to 11 PM: go to bed and sleep at least 6 to 8 hours daily
Why This Diet Plan for Weight Gain Works
Eat three to five meals a day. Eating at least three meals plus snacks makes it much easier to increase your daily calories.
Do weight training at least three times a week. It helps you gain and keep lean muscle mass, so the extra weight is healthy weight.
Eat enough protein. With regular weight training, 0.8 to 2.0 grams of protein per kg of body weight supports muscle growth. Good sources are eggs, meat, fish, nuts and legumes.
Add fibrous carbs and healthy fats to every meal. Rice, roti, oats, sweet potato, bananas, peanut butter and nuts add both calories and nutrients.
Tips to Gain Weight Faster
Drink your calories: a banana shake with milk and peanut butter is one of the easiest ways to add calories.
Do not skip meals, especially breakfast and lunch.
Increase portions slowly, for example one extra roti or a little more rice every week.
Sleep 6 to 8 hours daily so your body can recover and grow.
Weigh yourself once a week at the same time and adjust your food if the scale does not move.
Vegetarian Swaps
If you do not eat eggs or chicken, use 100 g paneer, tofu or soya chunks, a bowl of curd, extra dal, chana or rajma. Add more milk, peanut butter, nuts and dry fruits for extra healthy calories.
Frequently Asked Questions
How many calories should I eat to gain weight?
Most people gain weight steadily by eating 300 to 500 calories more than their body burns each day. Start there, check your weight weekly, and increase slowly if needed.
What should a skinny person eat for breakfast to gain weight?
A banana shake made with milk, 2 to 4 bananas and 1 spoon of peanut butter is a simple, high-calorie Indian breakfast for weight gain.
How much protein do I need to gain weight?
With regular weight training, about 0.8 to 2.0 grams of protein per kg of body weight supports muscle growth. Eggs, paneer, chicken, fish, dal and nuts are good sources.
Will this diet make me fat?
Not if you combine it with weight training at least three times a week and a moderate calorie surplus. Training helps the extra calories go towards muscle.
Can vegetarians follow this weight gain diet?
Yes. Replace eggs and chicken with paneer, tofu, soya, curd, dal and chana, and add milk, nuts and peanut butter for calories.
Watch the Full Video
Watch the full day diet plan for weight gain on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=bptZaY02hNs
Want a weight gain diet plan made around your own food habits, body weight and goal? Get the Diet Plan for Weight Gain at Rs 1499 on https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.
Note: This is general fitness information, not medical advice. If you have a medical condition, consult your doctor before changing your diet.
Comments