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Weight Gain Diet Plan

Free 7-day weight gain diet plan built on a healthy calorie surplus and protein at every meal — Indian or global, vegetarian, eggetarian or non-veg.

How many calories do you need to gain weight?

To gain weight steadily you need to eat more than you burn — usually 300–500 extra calories a day, which adds about 0.25–0.5 kg a week. The generator above adds 400 calories to your daily needs and sets protein at about 1.4 g per kg, so more of the weight you gain is muscle rather than fat.

Sample day: 2,350-calorie Indian weight gain diet

Meal	What to eat	Approx. kcal
Breakfast	2 paneer-stuffed parathas with curd	480
Mid-morning	Banana + 8 almonds and 2 walnuts	220
Lunch	1½ bowls rice, rajma, curd, salad	650
Evening	Banana-oats-milk smoothie	300
Dinner	3 rotis, paneer bhurji, dal	560
Bedtime	Glass of warm milk	150

Best healthy weight gain foods

Calorie-dense: nuts, peanut butter, ghee (1–2 tsp per meal), seeds, dates, bananas
Protein: paneer, milk, curd, eggs, chicken, fish, soy, dal
Carbs: rice, potatoes, sweet potatoes, oats, whole-wheat roti

Tips to gain weight faster

Eat every 3 hours — 5–6 meals are easier than 3 large ones.
Drink shakes between meals, not with them, so you are not too full to eat.
Strength-train 3 times a week so the extra calories build muscle.
If you cannot gain weight despite eating more, see a doctor to rule out thyroid or digestive problems.

Frequently asked questions

How can a woman gain weight fast but healthily?

Add 300–500 calories a day from whole foods such as nuts, milk, paneer, eggs, bananas and ghee, eat every 3 hours and strength-train. Expect about 1–2 kg a month.

Can I gain weight on a vegetarian diet?

Yes. Paneer, milk, curd, dal, soy, nuts and seeds give plenty of protein and calories. Choose Vegetarian in the generator for a full plan.

Is junk food a good way to gain weight?

No. Fried and sugary foods add fat around the organs and raise blood sugar without building muscle. Healthy high-calorie foods work better.

Sources: NHS: Underweight adults · ISSN protein position stand

Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.

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