3000 Calorie Indian Vegetarian Diet for Hard Gainers

 Team IBB  77,046 Views

It’s a well known fact that being overweigh is a problem and we often hear people talking about it and how
they want to lose weight. But then there is other extreme opposite section of people in the society who

are known as “hard gainers”. For these people, no matter how much they eat, they just don’t gain weight.
People attribute these to their higher metabolic rate, while others feel that they are genetically gifted.
While keeping weight under control is a good thing but if such kind of people are under weigh that it

becomes a problem. Its very difficult for them to gain weight. Sometimes people are so thin that it looks
like they have some kind of illness. So this article for all those people who are under weight or want to
gain additional weight but find it very difficult to do so. We bring to you a complete vegetarian, 3000

calorie diet plan for weight gain.

For better results, incorporate this vegetarian diet plan along with weight gaining workout routine and see

the change in yourself within few months. Its not a easy plan and needs effort and dedication. You need to
have eight meals in a day and follow strict diet. The results are very rewarding and you will gain some

healthy weight following this plan.

Food Quantity Protein Carbs Total Objective

 Calories


Meal # 1 – As soon as you wake up

To overcome the condition of

Milk 300 ml 10.2 g 15 g 150 muscle breakage because of

catabolic stage.

After sleeping for 8 hours, one

should eat some quick digesting
carbohydrates. Because after the
Cookies 4 4 25 g 150
fasting period of 8 or more hours,
body is likely to go into catabolic

stage.

 Meal # 2 – Breakfast – One hour after meal # 1

Slow digesting carbohydrates for

longer and better energy level,

100 g
Oats 17.0 g 66 g 390 rich in fiber, which cleans the
cooked
intestines for better nutrition

absorptions.

Good amount of protein, good

amount of fat for long lasting
Homemade
100 g 20 g 1.2 g 260 energy source which prevents
Paneer
body from going into catabolism

state.

1 large 200 g or
1g 30 g 120
Apple more

 Meal # 3 – After 2 hours of breakfast

Walnuts 15 g  2.0 g 2.0 g 100 Both these dry fruits provide good
and walnuts 4.2 g     healthy fat to the body which

Almonds helps in various vital functions.

20 g  4.4 g 114 
This also balances the cholesterol
almonds
levels and improves the blood

circulation with its HDL (high

density lipo-proteins)

As this meal is between breakfast

and lunch, body will demand

some amount of carbohydrates

which can be fulfilled by banana.

Bananas 100 g 1.1 g 23 g 90
With number of other health
benefits, banana gives a filling to

the stomach and maintains the

energy levels high.

Required for more protein and

Milk 300 ml 10.2 g 15 g 150 healthy amino acid distribution in

the body at this hour.

 Meal # 4 – Lunch

Brown rice is rich in fiber and it is

a great source is complex

carbohydrates. The slow digesting

Brown rice 150 g 4.0 g 35 g 170 nature of brown-rice, maintains

the level of energy in the body

and keep providing continuous

liveliness until the next meal.

Lentils 150 g 14 g 30 g 174 For vegetarians, maintaining

protein rich diet is a difficult task,

but lentils can help one to
maintain these levels at some
extends. They are easy to cook
 and tasty to eat. Rice tastes good
along with them.

As the lentils are not enough for

the protein, one can add curd to

Curd 100 g 11 g 3.4 g 100
fulfill the need of protein and
calories.

 Meal # 5 – 2 hours after lunch

Good for a little boost to the

metabolism after 2 hours after a
Tea with
1 cup 0 5 20 heavy lunch. Also detoxify body at
sugar
some level and refreshes the

mood.

Good on stomach with good

Cookies 4 4g 25 150 calories to compensate the effect

of tea.

For the requirement of good fat

almonds 20 g 4.2 g 4.4 g 144 and protein along with some

weight gaining healthy calories.

 Meal # 6 – 2 hours after meal # 5

Green vegetables are necessary at

this time as they provide vitamins

and minerals to our body. They

Green
200 g 12 g 35 g 185 help in cleansing the intestine for
vegetables
better absorption and help for

effective bowl movement in the

next morning.

Homemade 100 g 20 g 1.2 g 260 Good amount of protein, good

Paneer amount of fat for long lasting

 energy source which prevents
body from going into catabolism

state.

 Meal # 7 – Dinner

Potatoes 17 g 80
2g
Vegetables 100 g
    Required to put some good
cooked  
Other amount of simple carbohydrates
with    
vegetables 3 g and missing nutritional values.
potatoes
100 g 15 g 70

Meal # 8 – Before Bed

As milk contains good profile of

amino acids and has slow

digesting nature, it helps one to

Milk 300 ml 10.2 g 15 g 150
keep the recovery process “ON”
for few more hours after the

sleep.

 
PROTEIN CARBOHYDRATES CALORIES
Total
154.1 g 367.6 g 3027
 

Alternate Food Items and things that can be done

As one might get cynical having the same kind of meal for many days long, here are few tips to enhance
your taste along with the same level of nutrition and calorie intake.

Places where cookies are recommended can be replaced by oats biscuits or other high fiber biscuits

easily available in market these days.

 Oats can be replaced by multigrain bread, or brown rice or sweet potato as all of them contain high fiber
and complex carbohydrates.

At times you can have some other seasonal fruit instead of having Apple every day. This will create a
shift in the types of vitamins and minerals which your body gets out of fruits.

Tofu can be replaced with Homemade Paneer (cottage cheese). Non-veg can add some eggs.

Instead of walnuts and almonds, you can sometimes have dates and cashews along with handful of
Pista.

Some people might not like brown rice much; they can use multigrain flour chapattis for their lunch.

For lentils, one can cook them into different ways to keep up the interest and taste. You can soak them in

water for few hours and cook them dry, sometimes make them with gravy and simply add lemon, black
pepper and salt over the dry lentils and eat them as snacks while watching TV. People who are chicken
eaters, can consume chicken instead of lentils if they want as chicken will fulfill the requirement of
protein.

Tea can be replaced with coffee

If you are using protein shake, have protein shake in water as soon as you wake up instead of milk.

There are many ways to cook green vegetables, one of them is here. Chop all the seasonal (available)

green vegetables. Fry them for few minutes in olive oil (highly recommended), cover the lid of the
cooking vessel and keep it covered for few minutes. When the vegetables are soft enough to consume,
sprinkle, some vinegar, salt and black pepper over the dish and have it. You can add some curd after the
cuisine is ready to change the taste. Non- vegetarians can add pieces of boiled chicken or eggs to the

vegetables.

7 components of balanced diet

When planning a diet for muscle gain one has to make sure that all the components of “BALANCED DIET”
are fulfilled properly. Given below are the 7 components of balance diet and description in brief about

how they are being arranged in the diet chart to meet the health requirements of a lean Ectomorph.

1. Carbohydrates: There are 367.6 grams of healthy carbohydrates in the above diet chart making it very

useful for hard gainers.

2. Proteins: 1 grams of protein is good enough to recover from a previous workout that should be done to
gain muscles mass. However the amount of protein may seem little higher, but when you are working

out heavy in gym your body would demand a little higher consumption of protein.
3. Fats: Good fat is required in our daily diet. It balances the cholesterol levels and helps in the
improvement of joint and bone health. With number of other health benefits, good fats provide body

with huge number calories when required.

4. Roughage: This is required to keep the internal system cleansed. Fiber or roughage cannot be digested

by our body, we don’t have those enzymes, but it cleans the whole digestive system very effectively,
enabling better absorption of nutrition by the intestine. We have many meals in our diet plan where we

have complex carbohydrates rich in fiber and we have green vegetables for the same purpose.

5. Water: Our body needs 3-4 liters of water a day. For optimum health one should make sure to intake

good amount of water, remember when you are feeling thirsty, you are already dehydrated.

6. Vitamins: The availability of fruits like Apple and Banana makes this diet chart good enough to provide
body with good amount of vitamins and minerals.

7. Minerals: Green vegetables are good source of minerals. Whatever food items are mentioned in the diet

chart consist various vitamins and minerals. However one can change the fruit after every 2 days and

vegetables to shift on to different vitamins and minerals.

More about Ectomorph and different body types

Ectomorph (naturally skinny), Mesomorph (naturally fit and muscular), and Endomorph (naturally fat and

healthy) are the three different body types.

Ectomorphs are genetically thin, they can eat too much and they

still look lifeless. They have very fast metabolism due to which
their body absorbs and burns everything down they eat or drink.

Their body features are thin and appear to be longer than an

average men and women. Some of them are not much fond of
eating, or in other words they eat specific food only. Most of the

Ectomorphs are out of shape, they neither have good muscle

mass nor have fat on their body; however some start gaining fat
around belly at a certain period of time in their life which appear very ridiculous.

Because Ectomorphs digest and utilize food at a faster rate, they need to be fed with frequent and large

meals. The importance of good fats like dry fruits and peanut butter works brilliantly for such people. It

not only makes them stronger inside but also supports their blood quality and improve glow on skin and
eyes. In our diet plan, we have kept everything considering the critical condition of people who try hard to

gain weight but still feel helpless. Some people start eating unhealthy food items like, fast foods and oily
junk, which later lead them to serious health conditions, so we never suggest people to move towards

those unhealthy ways to gain weight.


One should strictly follow this diet for at least 2 months to see pleasing results. It works better when put

together with a well designed workout plan. Because workout will increase the demand of protein in body,
this diet chart will help in growing muscles at a faster rate.

Conclusion:

This 3000 calorie diet chart has been already tried successfully by many individuals before and now its

made available on the website. The idea behind gaining weight should be clean and healthy; one should
not involve sugar, fast food and unhealthy foods in a hurry to gain weight. One should be concerned

about gaining muscle mass but not skin fat, one should understand the importance of eating healthy,

working out nicely in gym and giving good rest to the body at night, to grow muscles. It really requires lot
of effort to change your physique, by changing the lifestyle and habits. Quit any bad habit you have, keep

yourself calm and anxiety free, meditate and see changes in yourself. These changes are going to bring

health, peace and prosperity, because healthy mind resides in a good healthy body.

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