A free 7-day weight gain diet plan with a healthy calorie surplus and protein in every meal. Cook Indian or global, as a vegetarian, eggetarian or non-veg.
Steady weight gain means eating more than your body uses — typically 300–500 calories above your needs each day, which adds roughly 0.25–0.5 kg a week. Our generator adds 400 calories to your daily requirement and sets protein at around 1.4 g per kg, so a larger share of what you gain is muscle, not fat.
Example day: a 2,350-calorie Indian weight gain plan
Eat about every 3 hours — 5–6 smaller meals are easier than 3 big ones.
Have shakes between meals rather than with them, so you still have room to eat.
Do strength training 3 times a week so extra calories go into muscle.
If eating more still doesn’t lead to weight gain, ask a doctor to check for thyroid or digestive issues.
Your questions, answered
What is a healthy rate of weight gain for women?
Around 1–2 kg a month, by adding 300–500 extra daily calories from whole foods like ghee, bananas, eggs, paneer, milk and nuts, eating every 3 hours and doing strength training.
Which vegetarian foods help me gain weight?
Nuts, seeds, soy, dal, curd, milk and paneer supply plenty of calories and protein. Select Vegetarian in the generator to get a complete plan.
Why not just eat more junk food?
Sugary and fried foods add fat around your organs and push up blood sugar without building muscle. Nutritious high-calorie foods do a better job.
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.