1-Day Vegetarian Weight Gain Diet (2200–2500 Calories)
Morning (Empty Stomach)
1 glass warm milk with soaked figs (anjeer 2–3 pcs) + 5 almonds
(~250 cal)
Breakfast (8–9 AM)
Vegetable & Paneer Sandwich (2 whole wheat bread + paneer + veggies + little butter)
1 glass banana + peanut butter smoothie
(~600 cal)
Mid-Morning Snack (11 AM)
1 protein ladoo (made from oats + jaggery + peanut butter / til / nuts)
1 orange or guava
(~300 cal)
Lunch (1–2 PM)
2 chapati with ghee
1 bowl rajma / chole / kala chana curry (protein-rich)
½ cup brown rice
1 small bowl curd
Salad with 1 tsp olive oil / flax seeds
(~650 cal)
Evening Snack (5 PM)
1 cup soy milk / almond milk
1 bowl poha with peanuts OR sweet potato chaat
(~350 cal)
Dinner (7–8 PM)
2 chapati with ghee
1 bowl masoor dal
1 bowl paneer tikka / tofu stir fry
Salad
(~500 cal)
Before Bed (10 PM)
1 glass warm milk with 1 tsp honey + 2 dates
(~200 cal)
Total Calories: 2350–2450
✅ Extra “New” High-Calorie Vegetarian Options
Sattu drink (sattu + milk + jaggery) – easy & high protein
Quinoa pulao with beans & paneer – better than rice for variety
Hummus with whole wheat pita & veggies – protein + healthy fats
Oats + dry fruit kheer (jaggery se bana hua) – sweet but healthy
Sprouted moong cutlet (lightly shallow fry) – protein + fiber