Day Vegetarian Weight Gain Diet (2200–2500 Calories)
Morning (empty stomach)
1 glass warm milk + 5 soaked almonds + 2 dates
Breakfast (~450–500 cal)
2–3 stuffed paratha (aloo/paneer) with curd OR
2 moong dal chilla with paneer stuffing OR
4 slices brown bread + peanut butter + banana smoothie
Mid-Morning Snack (~200–250 cal)
1 banana shake / mango shake / dates shake (full cream milk)
1 handful mixed nuts
Lunch (~600 cal)
2–3 chapati with ghee
1 cup dal + 1 cup sabzi
½ bowl rice
Salad + 1 tsp ghee on roti/rice
Evening Snack (~300 cal)
Milk + 1 banana OR peanut butter sandwich OR boiled corn with butter
Dinner (~600 cal)
2–3 chapati with sabzi + dal
½ bowl rice
Paneer / tofu bhurji OR chicken/fish (if non-veg)
Before Bed (~150–200 cal)
1 glass warm milk + 1 tsp honey / turmeric
✅ Weight Gain Tips
Har meal me protein + carbs + healthy fats ho.
Doodh, paneer, nuts, ghee, banana, dates, peanut butter, shakes regular include karo.
Raat ko sone se pehle milk lena habit banao.
Yoga ke sath thoda strength training / bodyweight exercise add karoge to muscles bhi build hongi.