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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