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Indian Weight Gain Diet Chart For Vegetarians ( 3000 CALORIES )

Being an Indian, I know our body structure, lifestyle, and diet are quite different from the western culture where people mostly rely on snacks, fries, pizza and similar stuff. In Indian kitchens, our mothers emphasize more on nutritious, healthy and hygienic food rather than a calories-stuffed feast.

How to weight gain fast at home in India? The food served in India is heavy, oily, nutritious and lip-smacking which is not always rich in calories and protein intake.

Deit Foods For Vegetarians


So, while the stomach works overtime to digest, the body gains average from it. That’s why most of the vegetarian people are not that bulky in their appearance notwithstanding the health and endurance are quite good.

But, in today`s glamour-drawn world, as everyone says, “Looks matter” and being vegetarian (which is already a rewarding thing in itself) should not pose as a drawback.

In today`s addition, we will provide you complete info about how a man or woman can gain weight with Indian Vegetarian diet. No Non-Veg. element.

For the ease of comprehension, we have divided the whole structure into three main parts;

The Diet Part with Weight Gain Diet Chart :-

The diet is the main part to gain weight. The food you eat decides how much energy you would gain. Remember, to gain weight, your total calorie intake in a day should be more than your usage. When the body has surplus energy, only then it would be saved for future purpose. As you are planning to go with the vegetarian diet, the importance of the diet chart provided below is critical. Check it carefully and plan your diet chart accordingly;

Weight Gain Diet Chart with Indian Foods
Food ItemAmount of ConsumptionCalories
Early Morning (after exercise) (7:00 to 7:30 a.m.)
Milk (Full cream or half skimmed)1 glass250
+ Bananas280
+ Water Soaked Almonds6-7 pcs50-60
Breakfast (9:00 to 9:30 a.m.)
Vegetable Stuffed Paratha + Curd2 + 1 cup450+150
Or Masala Dosa + Sabzi2 + 2500-600
Or Chole Bhatoore2450-550
Late Morning Snacks (11:15 to 11:45 a.m.)
Groundnut Chikki/ Dry Fruit Chikki1-2 pieces150
Or Roasted Nuts and Almonds10-12150
Lunch (1:00 to 1:30 p.m.)
Chapati with Butter/Ghee4400
Vegetable1 small bowl/cup110
Daal1 small bowl/cup150
Rice/ Pulav1 small bowl/cup180
Salad1 cup100
Evening time (3:00 to 4:00 p.m.)
Tea/Coffee1 cup2
Snacks (Chips)1 packet (70 grams)200
Or Biscuits1 small packet100
Or Veg Burger/Patties1250-500
Dinner (8:00 to 9:00 p.m.)
Same as LunchFull Stomach700-900
Late Night (10:00 to 10:30 p.m.)
Milk with Snacks1 glass250
Total3200 approx.

 Guidelines Regarding Diet :-

  • The sleep time should be between 7-8 hours.
  • The early morning 45 minutes – 1 hour workout is a must.
  • You can customize the time of food intake as per your schedule.
  • You can add more variety to your food. This chart is made concerning common food items. (Check the Google for calories calculation for any diet.)
  • The milk consumption at night is required only when you are awake late.
  • Add some good nutritional natural powder to your milk if you can. (added advantage)
  • Workout should be rigorous and continuous.
  • Avoid frequent semen wastage. (Oral or Sex)
  • If you are not able to eat as per this schedule from the very start then take your time. Include and increase the items and amount gradually when your body starts assimilating the current intake.

You are reading how to gain weight naturally with Indian Foods (Vegetarian Only)

The Exercise Part :-

Weight Gain Exercise PartIf you think that loading yourself with food is enough to gain weight, think again. How your body will assimilate all that added stuff? Your stomach would probably get upset in two days. And the fat you gain (in any case), it would increase your belly size.

So how to weight gain fast at home?? The best way to ignore this situation is a good workout in the morning. It boosts your blood circulation, breaks/ stretches body tissues, tones the muscles, boosts metabolism and prepare for a strong start. This process makes way for the whole day food intake, absorption of healthy elements, and a good activity level.

When you do exercise, tissues break and expand which is repaired and fulfilled by new energy/ fat cells. Thus, it increases body weight. It is the natural method to gain power and muscles.

Where most adults make mistakes? They thrust themselves into long and tiring workouts 6 days a week. This training method requires extra supplements (protein shakes) to suffice the body exhaustion.

Alternatively, you can opt for this schedule where you invest one day in a heavy workout and the next day to recover the tissues. It will gradually give you natural body boost without any need to add any protein supplement.

Follow this Exercise Regime. You can do it at Home (grab a pair of Dumbbell) or can go to Gym.

Day 1WorkoutModerate
Day 2YogaStretching
Day 3WorkoutLight
Day 4YogaEndurance
Day 5WorkoutHeavy
Day 6YogaMeditation
Day 7OFFRest

These are the Workout Exercises :-

For Light and Moderate Workout – Bench Press, Pushups, Skull Crushers, Dumbbell Curl, Bent-over Row, Squat, Sit-ups, Pull-Ups/Pull Down, Seated Overhead Barbell Press, Stiff leg Deadlift, Leg Curl, Calf Raise

For Heavy Workout (add these exercises with above-mentioned exercises):  Cable tricep Extension,Barbell Shrugs,Dumbbell Hammer Curl,Cable Crunches or Planks, Still Leg Deadlift,Side bends,

Yoga Asanas for Weight Gain: Vajrasana, Dhanurasana, Pawanmuktasana, Shavasana, Bhujangasana, Virbhadrasana, Supta Badhakonasana, Matsyasana, Sarvangasana, Chakrasana, Uttanasana, Anulom Vilom Pranayam, Halasana, Tadasana, Ustrasana, Paschimottanasana, Bakasana, Natarajasana, Kumbhakasana, Hasta Uttanasana, Setu Bandhasana

Click here to know it all about Yoga Asanas for weigh gain.

By the terms “Light”, “Moderate” and “Heavy” means;

Light – 1 Set of each Exercise, 10-12 repeats.

Moderate – 2 Sets of each Exercise, 10 repeats in 1st set, 7-8 in 2nd.

Heavy – 3 Sets of each Exercise, 10-8-5 repeats in each set respectively.

Set priority for every day. Do Chest & Shoulders One day while Back & Arms another day.

The Psychological Part :-

As diet and exercise play an important role in gaining weight naturally, psychology too goes the same way. A healthy and balanced psychology has a bigger impact on the body formation than what meets to eyes.

Your psychology decides what hormones your body will secrete more, how your body should react, how active or dull you would be, how you are looking forward towards your appearance. If you are consistent, positive and patient, it would reflect in your moves and activity patterns. And so the body`s inner functionality will also support the cause.

Additional Point –

Treat the underlying cause – It is a possibility that you are not gaining weight because of some hidden issue in your body which can be anything from thyroid issue to low diabetes to sexual weakness to digestion irregularity. It can be analyzed by your doctor who would ask you questions based on different health points. If everything is quite normal, you can focus on your designed roadmap otherwise first get the cure then move to next part.

To remove the irregularity of the hormonal, digestion, metabolic and appetite irregularities, you can rely on this natural supplement (Vetoll-XL) to correct these issues in a natural manner.

How to Gain Weight Naturally without Protein Powders?

Vetoll-XL supplement is the suitable name for it. Unlike other supplements, Vetoll-XL gives the right direction to your body to gain weight naturally. It corrects the gastrointestinal function, prepares the body to absorb nutrients and important elements, balances the metabolic rate and ensures proper circulation of energy in the body.

Vetoll XL Capsule

You don’t have to take this supplement till you gain weight. It is a 2-month supplement that works for the better functioning of the body by removing odds and boosts your efforts in gaining weight.

This blog is purely meant for information purpose only. It does not advocate any medical advice neither establish any Doctor-Patient relationship. If you have any doubt/ query or if you want to appreciate the efforts made to prepare this blog, you can comment below.

Related : How to Gain Weight Naturally

Indian Weight Gain Diet Chart (3000 CALORIES) For Vegetarians
Article Name
Indian Weight Gain Diet Chart (3000 CALORIES) For Vegetarians
Being a vegetarian is not a good idea for your health if you are not taking proper diet. That's why I've done a detail research and created a balanced Indian diet chart to gain weight for vegetarians.
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Hashmi Mart
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