Introduction
Gaining healthy weight is a real goal for many Indians, especially those who are underweight due to fast metabolism, genetics, or lifestyle. According to the NFHS-5 (National Family Health Survey 2019–21), around 17% of Indian adults aged 15-49 are underweight.
This highlights that weight gain isn’t just a Western issue — it’s a common concern right here too.
In this blog, I’m sharing my personal Indian diet plan for weight gain, using easily available, affordable, and traditional Indian foods — perfectly suited to our tastes and culture.
My Daily Indian Food Plan for Healthy Weight Gain
Morning Start:
- Banana Shake or Mango Shake
(Calorie-dense, rich in natural sugars and carbs.) - Honey instead of refined sugar
- Optional: Add a spoon of peanut butter (excellent protein boost)
- Handful of soaked almonds and raisins
(Good fats, iron, and extra calories.)
Breakfast:
- Paneer or Aloo Paratha with Butter
(Wheat carbs + healthy fats = weight gain magic!) - Boiled Eggs
(Rich in high-quality protein, essential for muscle growth.)
Mid-morning Snack:
- Roasted Peanuts or Roasted Chana
(Great sources of protein and healthy fats.) - Homemade Lassi
(Probiotic + extra calories.)
Lunch:
- Rice with Rajma/Chole or Dal Tadka
- Chapati and Rice topped with Desi Ghee
- Curd
(Boosts digestion and calorie intake.)
Evening Snack:
- Peanut Butter / paneer Sandwich
- Fruit Chaat
(Use calorie-dense fruits like banana, chikoo, mango, and papaya.)
Dinner:
- Chicken Curry or Paneer Butter Masala with Jeera Rice
- Full-Fat Milk before Bedtime
(You can add a scoop of protein powder if needed.)
Why This Indian Diet Works: Public Insights
- Traditional foods are still the #1 choice for healthy weight gain among Indians.
- Most people prefer vegetarian protein sources like paneer, legumes, soybeans, and dairy.
- Desi ghee and bananas are culturally accepted and widely trusted for their benefits.
- Homemade weight gainers like banana shakes and lassi are growing in popularity for being natural and affordable.
Key Stat to Know:
According to a survey by FSSAI, around 80% of Indians trust traditional Indian foods for fulfilling their nutritional needs over processed packaged products.
Final Thoughts
Gaining weight the healthy way in India is very achievable — and it doesn’t require junk food or fancy supplements.
It’s about eating energy-dense, nutrient-rich traditional foods consistently, alongside strength training and maintaining a calorie surplus.
Traditional Indian meals, when chosen mindfully, can naturally and safely support your weight gain goals.
Hope this personal plan helps you! If you found this helpful, explore more wellness and practical lifestyle blogs right here on Surabhi Sphere. 🌿
Comment your favourite weight gain food below!