indian diet chart

Indian Diet Chart: Best Diet for Weight Gain

Are you looking for a perfect diet plan that’ll help you to build muscles faster? If yes, then this Indian Diet Chart is just for you. This plan is a proven plan for those who want to gain weight and add some muscles!

Note: The list we are going to discuss contains only Indian Food Items, that are available at grocery or departmental stores in your locality. So read till the end.

Why Do We Need To Follow a Diet Chart?

Many of my clients have asked me the need to follow a proper diet chart? It’s a common belief in many gym goers that few hours of intense workout and sweating is enough for an optimal physique gain.

indian diet chart

It’s totally a lie! Muscle and weight gain depend 50% on your diet, 40% on your workout, and 10% on your sleep. We have a proper article, HOW BUILD MUSCLES FASTER if you want to know more.

A proper diet chart is quintessential if you want a fast and natural muscle gain. With proper knowledge and diet, you’ll see better results very early and hit your goals sooner. Plus, having good food leads to a healthier and happier life!

Now let’s jump straight into the topic!

Indian Diet Chart: Breakfast

Breakfast is considered the most important meal of the day! After a whole night’s sleep, our body requires nutrients. It is recommended if you take heavy breakfast every day!

Our Breakfast Recommendations:

  • Oatmeal with Two Boiled Eggs: Oatmeal and Egg is an excellent choice for breakfast. If you want a balanced breakfast that is tasty and healthy at the same time, this is the one you should go for.
  • If you are vegetarian, you can skip the eggs and add whey protein.
  • You can customize your Oatmeal by adding milk and fruits in it.
  • If you don’t like Oats, you can replace it with Dalia.
  • Paratha, Vegetable Upma, or Dosa is also good for breakfast.

Post Breakfast Snack

For optimum health and muscle gain, it is recommended that we should eat after every 3-4 hours. As we are having a heavy breakfast we can keep our snack light.

Our Post Breakfast Snack Recommendations:

  • Fruits
  • Roasted Peanuts
  • Boiled Chana Chaat
  • Peanut Butter Sandwich

What Should We Eat at Lunch?

Most of the time people wonder what they should eat on lunch. Our lunch should be High in Complex Carbohydrate and High in Protein.

Our Lunch Recommendations:

  • Protein-Rich Curry (made with Black kidney beans, chickpeas, black chana, mixed dal, soya chunks, paneer, soya paneer)
  • Whole Wheat Rotis or Brown Rice
  • Bowl of Curd
  • Add Egg Whites, Chicken Breast, or Fish if you are a non-vegetarian.
The Evening Snack

The Indian Diet Chart would be incomplete without the addition of evening snacks. It is in the evening when most of us feel hungry and don’t know what to eat. Due to the absence of proper evening snacks we often tend to move towards unhealthy junk foods.

Not anymore. This list of tasty and healthy snack items are just perfect!

Our Evening Snack Recommendations

  • A glass of mass gainer (Whey protein, or some sugarless protein shake)
  • Banana Shake
  • Banana mixed with curd
  • Oatmeal
  • Whole Wheat Porridge
  • Chana Chaat

NOTE: You don’t need to have them all at once. Try only one that suits you the best.

The Last Meal of the Day: Dinner

We come to the conclusion of The Indian Diet Chart with the last meal of the day, the dinner.

If you are looking to gain weight, it is advisable to have dinner high in complex carbohydrates and protein. The fore mentioned lunch options are also optimal for dinner.

You should add one serving off raw vegetable salad along with your dinner. It’ll help in the absorption of the dinner.

Ultimately, drink one glass of milk before you go to bed. You can also read THE BENEFITS OF DRINKING MEAL BEFORE BED.

So that’s it folks! Follow this diet plan for a fortnight and I’m sure you’ll see visible results.

How can you be a Fitness Pro despite your busy life?
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