7-Day Indian Diet Plan for Weight Gain

Diet Plan For Monday

  • Morning: Vegetable paneer sandwich (whole grain bread, green chutney) + a glass of milk
  • Mid-Morning Snack: Trail mix (nuts and seeds)
  • Noon: Brown rice with gheeya tuar/chana dal, beetroot raita, salad
  • Evening Snack: Fruit (banana, apple, etc.)
  • Dinner: One or one and a half paneer bhurji sandwich (whole grain bread, cucumber, kakdi


Diet Plan For Tuesday

  • Morning: One or two moong dal cheela with paneer, capsicum, and chutney + yogurt
  • Mid-Morning Snack: Peanut butter sandwich (whole grain bread)
  • Noon: Dal, brown rice, cucumber raita, salad
  • Evening Snack: Smoothie with protein powder
  • Dinner: Tofu curry with brown rice and mashed sweet potatoes with green chutney

Diet Plan For Wednesday

  • Morning: Large besan chilla with chutney
  • Mid-Morning Snack: Trail mix (nuts and seeds)
  • Noon: Paneer curry with one ragi roti, boondi raita, salad
  • Evening Snack: Yogurt with fruit
  • Dinner: Repeat lunch menu with one ragi roti.

Diet Plan For Thursday

  • Morning: Rava uttapam with coconut chutney + a glass of milk
  • Mid-Morning Snack: Banana
  • Noon: Kadhi with brown rice, lauki sabji, salad
  • Evening Snack: Peanut butter sandwich (whole grain bread)
  • Dinner: Paneer sandwich (whole grain bread) with a bowl of sabji or dal

Diet Plan For Friday

  • Morning: 2-3 idlis with coconut chutney
  • Mid-Morning Snack: Trail mix (nuts and seeds)
  • Noon: Two thin wheat and besan mix rotis with matar paneer, beans sabji, boondi raita
  • Evening Snack: Smoothie with protein powder
  • Dinner: Repeat lunch menu with one roti

Diet Plan For Saturday

  • Morning: Uttapam with paneer, vegetables, and coconut chutney
  • Mid-Morning Snack: Fruit
  • Noon: Chhole with brown rice, dahi with black salt and green chutney, salad
  • Evening Snack: Yogurt with fruit
  • Dinner: Lighter lunch portion with half the brown rice


Diet Plan For Sunday

  • Morning: Large bowl of mixed fruits
  • Mid-Morning Snack: Trail mix (nuts and seeds)
  • Noon: Vegetable pulav (brown rice), cucumber raita
  • Evening Snack: Peanut butter sandwich (whole grain bread)
  • Dinner: Large bowl of mango cucumber salad and lauki tomato garlic soup

Additional Tips:

  • Hydration: Drink plenty of water throughout the day.
  • Customisation: Adjust portion sizes based on your calorie needs and activity levels.
  • Variety: Don’t hesitate to swap in other protein-rich foods like chicken or fish if desired.
  • Snacks: Include high-calorie snacks like dried fruits, roasted chickpeas, or whole wheat crackers with cheese.
  • Exercise: Incorporate strength training into your routine to build muscle mass.

DO’S & DON’TS FOR WEIGHT GAIN

Do’s Don’ts
Get 7-8 hours of quality sleep each night. Avoid processed, sugary, and fried foods.
Eat 5-6 smaller meals throughout the day.  Limit sugar and refined carbohydrates.
Prioritize protein-rich foods in every meal. Say no to carbonated drinks and sugary sodas.
Engage in strength training 2-3 times a week. Limit alcohol consumption.