10 kg weight gain is not just about eating more, but about eating the right nutritious food and regularity. This vegetarian diet chart will provide you with the right balance of protein, healthy fats, and complex carbohydrates, which are essential for building muscles and gaining healthy weight. Our goal is to get 500-1000 extra calories from your current calorie intake per day.
Your vegetarian diet chart for 10 kg weight gain is as follows.
This chart is a sample. You can change a few things as per your choice and availability, but focus on the main nutrient and calorie intake.10 kg weight gain is easy by this diet plan .
Early morning (7:00 AM)
1 glass of lukewarm water with honey and lemon for body detoxification.
5-6 soaked almonds and 2-3 walnuts/also can be used soaked chickpeas.
Breakfast (8:00 – 8:30 AM)
1 bowl of oats/dalia cooked in full-fat milk, topped with 1 teaspoon of honey/jaggery, chopped nuts, and 1 tablespoon of peanut butter.
Or 2-3 paneer parathas/cheelas with ghee and 1 cup of yogurt.
1 glass of banana shake (full-fat milk, 1 banana, 2 dates, 1 teaspoon honey)
Mid-morning snack (11:00 AM)
1 glass of fruit and yogurt smoothie (like banana, mango or chikoo, with full-fat yogurt)
1 handful of roasted chana or sprouted moong
2-3 brown bread sandwiches (with paneer/boiled potato/vegetable and cheese slices)
Lunch (1:30 – 2:30 PM)
2-3 multigrain/thick wheat rotis with ghee.
1 large bowl of dal (rajma, chole, dal makhani, urad dal) or paneer ki sabzi.
1 bowl of rice (brown rice preferred)
1 bowl of seasonal green vegetables (spinach, fenugreek, gourd)
1 bowl of curd or salad (cucumber, tomato, carrot).
Evening snack (5:00 – 5:30 PM)
1 glass of milk (full-fat)
1 large sweet potato boiled or roasted.
1 handful of fox nuts roasted in ghee.
2 moong dal chilla or vegetable cutlet.
Dinner (8:30 – 9:30 PM)
2-3 rotis or 1 bowl of brown rice.
1 large bowl of dal (mixed dal, tur dal) or paneer/mushroom/soy chunks curry.
1 bowl of seasonal vegetables. – Before bedtime (10:30 PM): 1 glass of warm full-fat milk (malai wala) with a pinch of turmeric and 1 teaspoon honey/jaggery.
10 Important Vegetarian Tips to 10 kg Weight gain .
Increase calorie density: Include calorie-dense but nutritious items in your diet like ghee, butter, paneer, nuts, seeds, peanut butter, avocado.
Don’t forget protein: Make sure to have protein in every meal. Vegetarian sources include pulses, paneer, tofu, milk, yogurt, soybeans, pulses and legumes, nuts and seeds.
Intake of healthy fats: Include monounsaturated (MUFA) and polyunsaturated (PUFA) fats in your diet which are found in nuts, seeds, avocado and olive oil.
Complex carbohydrates: Eat complex carbohydrates like oats, dalia, brown rice, millets, jowar, sweet potatoes, and whole grain breads for energy.
Small, frequent meals: Eat 5-6 small but nutritious meals instead of 3 large meals a day. This will prevent you from feeling too full and allow you to consume more calories.
Liquid calorie intake: Replace water with milk, milkshakes, smoothies, fruit juices (unsweetened). These provide extra calories and do not fill you up.
Stay hydrated: Drinking enough water is important for proper body functioning and digestion. However, avoid drinking too much water just before or during meals, as this can lead to a full stomach.
Regular exercise : This is the most important! Healthy weight gain does not mean only gaining fat, but building muscle. Weight lifting or strength training (such as push-ups, squats) encourages muscle growth, putting your extra calories to use.
Adequate sleep: 7-9 hours of quality sleep every night is essential for muscle recovery and growth.
use this simple method for 10 kg weight gain ,these are most and effective method for 10 kg weight gain by adopting healthy life style .
Frequently Asked Questions for 10 kg Weight Gain.
Q1: Can you really gain weight on a vegetarian diet?
A1: Yes, absolutely! You can gain weight in a healthy way on a vegetarian diet. Vegetarian foods like pulses, paneer, soy products, nuts, seeds, milk, yogurt and various grains are excellent sources of protein, carbohydrates and healthy fats, which are essential for weight gain.
Q2: Which vegetarian protein sources are best for weight gain?
A2: The best vegetarian protein sources for weight gain include paneer, tofu, pulses (like rajma, chickpeas, lentils), peanuts, soybeans, milk, yogurt, eggs (if ovo-vegetarian), nuts and seeds.
Q3: In how much time should I expect to gain 10 kg?
A3: The healthy and sustainable weight gain rate is 0.5 to 1 kg per week. At this rate, it may take you about 10 to 20 weeks (ie 2.5 to 5 months) to gain 10 kg of weight. This will involve your
Q4: Can I use vegetarian mass gainer supplements to gain weight?
A4: If you find it difficult to get enough calories and nutrients from your diet, vegetarian mass gainer supplements may be an option. However, do not consider them a substitute for food. Always prefer natural food and consult a nutritionist or doctor before using any supplements.
Q5: Is it okay to eat sweets or junk food to gain weight?
A5: No, absolutely not! Sweets and junk food provide empty calories that can be stored as unhealthy fat and harm your health. Always focus on nutritious, calorie-dense foods to gain healthy weight.
Disclaimer – This is only a simple diet plan, you can modify it according to your need and before taking any decision, definitely consult your dietician.