3000-Calorie Diet Plan for Weight Gain

Here is a 3000-calorie diet plan that you can follow if you are already eating 2 aloo paranthas for breakfast, 2 roti with 2 veg and 1 cup of rice for lunch, and 3 glasses of banana shake for dinner.


  • 2 aloo paranthas (500 calories)
  • 1 cup of milk (150 calories)
  • 1 banana (100 calories)
  • 1 tablespoon of peanut butter (190 calories)

Total: 940 calories


  • 2 rotis (200 calories)
  • 2 cups of vegetables (100 calories per cup)
  • 1 cup of rice (200 calories)
  • 1 glass of milk (150 calories)

Total: 650 calories


  • 3 glasses of banana shake (450 calories)
  • 1 cup of yogurt (100 calories)
  • 1 handful of nuts (150 calories)

Total: 750 calories


  • 1 apple (95 calories)
  • 1 hard-boiled egg (75 calories)
  • 1 cup of almonds (160 calories)

Total: 420 calories

Total Calories: 3000 calories

This diet plan provides you with enough calories to gain weight in a healthy way. It is important to note that this is just a sample diet plan and you may need to adjust it to fit your individual needs and preferences. You should also talk to your doctor before starting any new diet plan, especially if you have any underlying health conditions.

Here are some additional tips for following a 3000-calorie diet:

  • Eat regular meals and snacks throughout the day. This will help to keep your metabolism running and prevent you from feeling hungry.
  • Choose nutrient-rich foods that will give you the energy you need. This includes fruits, vegetables, whole grains, lean protein, and healthy fats.
  • Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats. These foods can contribute to weight gain and other health problems.
  • Get regular exercise. Exercise helps to burn calories and build muscle, which can help you to gain weight in a healthy way.
  • Be patient. It takes time to gain weight in a healthy way. Don't get discouraged if you don't see results immediately. Just keep at it and you will eventually reach your goals.

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