Usually Weight loss is the most searched topic in health section,but the pain of being skinny or underweight is the one that only people who are suffering from it can imagine.The following is a Weight gain diet plan one can follow to get the desired body along with proper exercise.

Note: This diet plan is for gaining weight. It is entirely based on Indian Food. 


Drink at least 10-12 glasses of water every day.Maintain your body weight within normal limits.Avoid fats, sweets, Ice-creams, soft drinks, chocolates, butter, ghee, sugar, salt and fried/junk food stuff.Avoid tinned and packed foods.Be liberal with fruits and vegetables.Maintain good personal hygiene and sanitation.Follow the diet plan and exercise schedule regularly and strictly to lose the required body weight. Try to have your dinner at least 2 hours before you go to sleep.

EARLY MORNING( 5:00 a.m. To 6:00 a.m. )   

  • Dalia (Without Sugar)20-50 gms. 
  • Black (Sprouted) grams
  • Almonds (5 to 10 piece)
  • Half Glass of Skimmed Milk (Without Sugar)

BREAKFAST(7:00 a.m. to 9:00 a.m.)

  • 1 Glass of Non Fat Milk,
  • 1-2 Bananas / 2-3 Food Supplement (+ or) 1-2 slices Toast with White butter/vegetable, cheese, sandwich (+ or) 1-2 Parantha with white butter/curd prepared from (Non-Fat) milk or corn flakes. 

AFTERNOON(11:00 a.m. to 12:00 p.m. )    

  • 1 Glass of fresh juice (No Salt) (or) 2 Boiled potatoes with salad.       

LUNCH(2:00 p.m to 3:00 p.m.)

  • Dal (or) sabzi (Boiled and prepared in refined oil or olive oil)(+) Green Salad(+) 1 Bowl of Curd/Raita (Non Fat Milk)2-3 Chapatis of 1 Plate Brown Rice(+) Vitamin B-Complex.
  • After 15 to 30 Mins Plain water as per your capacity.

EVENING(5:00 p.m. to 6:00 p.m.)  

  • 1 Glass of Juice/Shake/Soup (+) 1-2 Bananas/1-2 Boiled Potatoes/25-50 grams if Raw Cheese with Salad.


  • Same as Lunch + (Soyabean, Raw Cheese, Green Veg., Non Veg.)
  • (Don’t ad B-complex)
  • After 15 to 30 Mins,Plain water as per capacity + 5 Mins Walking.

Before Sleeping

  • ½, Glass of Skimmed milk (Food Supplement- 1-2 spoons).