Here’s a 30-day pocket-friendly vegetarian diet plan focused on weight gain.
It incorporates
calorie-dense foods, protein, and healthy fats while keeping costs low. The goal is to increase
your caloric intake gradually and maintain a balanced nutrient profile.
Guidelines:
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- Eat 4-6 small meals per day: This ensures you stay full and helps with consistent calorie intake.
- Focus on high-calorie, nutrient-dense foods: Nuts, seeds, dairy, whole grains, legumes, and
starchy vegetables are your friends.
- Include protein in each meal: Lentils, beans, tofu, paneer, and dairy products are good sources.
- Add healthy fats: Avocados, nuts, seeds, peanut butter, and olive oil help add extra calories.
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- Stay hydrated but avoid drinking water before meals to make more room for food.
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Daily Meal Structure:
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Breakfast: High-calorie meal (oats, smoothies, etc.)
Morning Snack: Nuts/seeds and fruit
Lunch: Protein + carb-rich meal
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Evening Snack: Fruit, smoothie, or high-calorie snack
Dinner: Balanced meal with protein, carbs, and fats
Optional Night Snack: Peanut butter toast or a banana shake
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Sample 30-Day Diet Plan:
Week 1:
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Day 1-7 (Gradually increasing calories)
Breakfast:
Oats (1 cup) cooked in milk, topped with banana, honey, and peanut butter
OR Peanut butter on whole wheat toast with a glass of milk
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Morning Snack:
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Handful of mixed nuts (almonds, peanuts, cashews)
1 apple or banana
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Lunch:
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Rice (1 cup) with dal (lentils)
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Paneer curry or tofu stir-fry with veggies
1-2 whole wheat chapatis
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Evening Snack:
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Fruit smoothie with yogurt and peanut butter
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OR 2 boiled eggs (if consuming eggs) or chickpea salad
Dinner:
Quinoa or brown rice
Mixed vegetable curry or chole (chickpeas)
Salad with olive oil dressing
Optional Night Snack:
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Whole grain toast with avocado or peanut butter
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Week 2:
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Day 8-14 (Increase portion sizes slightly)
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Breakfast:
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Poha with peanuts and potatoes
Glass of full-fat milk
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Morning Snack:
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Mixed seeds (pumpkin, sunflower)
Dates or raisins
Lunch:
Masoor dal (red lentil) with rice and ghee
Stir-fried vegetables
Curd
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Evening Snack:
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Whole grain crackers with hummus or cheese
Coconut water or a smoothie
Dinner:
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Khichdi with moong dal (split green gram) and veggies
Salad with avocado
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Optional Night Snack:
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Milk with turmeric and nuts
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Week 3:
Day 15-21 (Add more variety, calories)
Breakfast:
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Upma or vermicelli with vegetables
Glass of buttermilk
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Morning Snack:
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Almonds and walnuts
1 orange
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Lunch:
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Rajma (kidney beans) with rice and ghee
1-2 chapatis
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Salad with yogurt
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Evening Snack:
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Banana or mango smoothie with flaxseeds
OR Avocado toast with seeds
Dinner:
Veg pulao with paneer
Cucumber-tomato salad
Optional Night Snack:
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Peanut butter sandwich
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Week 4:
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Day 22-30 (Keep the calorie intake steady)
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Breakfast:
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Paratha with potato stuffing or paneer
Glass of lassi
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Morning Snack:
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Handful of trail mix (nuts, seeds, raisins)
Lunch:
Dal makhani with rice
Stir-fried vegetables with paneer or tofu
1 chapati
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Evening Snack:
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Protein-rich smoothie (milk, banana, oats, peanut butter, protein powder)
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Dinner: ad
Stuffed chapati (potato, paneer, or spinach)
Lentil soup
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Salad with olive oil dressing
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Optional Night Snack:
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Whole wheat toast with cheese
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Affordable Staples:
Grains: Rice, oats, quinoa, wheat flour
Pulses: Lentils, chickpeas, kidney beans, black beans
Vegetables: Potatoes, sweet potatoes, carrots, spinach, peas, cauliflower
Dairy: Milk, yogurt, paneer (homemade for affordability)
Fruits: Bananas, apples, oranges, seasonal fruits
Nuts & Seeds: Peanuts (cheap and high in calories), sunflower seeds, pumpkin seeds
Oils: Olive oil, ghee, coconut oil for healthy fat sources
Supplements: Consider adding a basic multivitamin to cover any potential gaps.
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Tips for Keeping it Pocket-Friendly:
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Buy in bulk: Rice, lentils, oats, and nuts can be bought in bulk to reduce costs.
Shop seasonal: Stick to fruits and vegetables that are in season to lower your grocery bills.
Make your own: Homemade paneer, yogurt, and nut butters can save money.
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Minimize food waste: Use leftovers creatively—make wraps or stuffed parathas with leftover
vegetables.
By following this plan, you'll ensure that you're consuming the right balance of proteins, carbs,
and fats while being mindful of the budget.
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