2500 Calorie Meal Plan Indian to Gain Weight In Healthy Way

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If you believe gaining weight is easier than losing it—you’re wrong. Gaining weight requires as much time, energy, and emotional investment as losing weight does. Individuals can find it challenging to gain weight due to their metabolic activity or hormonal/medical problems.

However, it is still very much possible by changing your diet and stuffing your plate with nutrients. A 2500 calorie diet is a way to build body muscle and gain weight. It provides a good balance of macronutrients like carbs, protein, and fat, along with many micronutrients like minerals and vitamins.

This article will showcase what a 2500 calorie diet plan looks like for Indians while also answering some very urgent questions you may have! Keep reading.


Who should have a 2500 calorie diet?

Who should have a 2500 calorie diet

The first question is, who must consume a 2500 calorie diet? Regulating calorie intake is a tricky job since it can be different for individuals who even look alike. Why does that happen? Because there are multiple factors that your average calorie intake depends on, like—age, physical activity, medication, height, weight, hormones, and more.

However, it is essential to note that gender as well can act as a contributing factor. Women generally require about 2000 calories to maintain their weight, while they need 1500 calories to lose about one pound per week. On the other hand, men need 2500 calories to maintain their current weight and 2000 calories to lose weight.


Can I use the 2500 calorie diet to gain muscle?

Absolutely. Gaining muscle through an increase in calorie intake and exercise has a word known as bulking. If an individual regularly goes through strength training sessions and wants to build more muscle, this diet is perfect for you.

Many bodybuilders acquire muscle mass and lose fat by increasing their caloric intake to 2500 calories per day. This phenomenon is known as the “cutting diet.” If you’re confused as to how to begin, we have created a quick 5-day 2500 calorie diet meal plan to help you kickstart your journey. Check it below:

Early Morning

Your breakfast must contain a mix of nuts and a tall glass of skimmed milk. You can consume nuts like almonds, walnuts, and pecans (10 each).



Your breakfast can include a protein and carb-rich meal. You can opt for 4-6 slices of bread, slather them with peanut butter, and add two bananas on the side.



A banana or a cup of boiled chana can be consumed for brunch to keep your system and metabolic activity raving.



Your lunch can be a little heavier than your dinner and must be eaten between 1:00 to 2:00 PM. A cup of rice with daal, steamed vegetables, and two slices of grilled chicken is the best lunch for non-vegetarians. Vegetarians can opt for two cups of rice, sabji, and paneer curry.


After Lunch

Pick up the fruit of your choice post-lunch for better digestion and nutrient intake.


Evening Snack

An evening snack should include something light yet healthy. Tea or coffee with two biscuits or an apple with peanut butter should work. Try to have the evening snack between 5:00 to 6:00 PM.



For vegetarians, three rotis, sabji, and one bowl of curd should work. At the same time, non-vegetarians can switch curd with a slice of chicken.


Bedtime Snack

Both your first meal and last meal matter when it comes to your health and wellbeing. They are crucial for your system. Have a glass of banana milkshake or a cup of nuts before you go off to bed.

If you’re looking to gain weight healthily and sustainably, this 2500 calorie diet will certainly help you out! You can even tweak a few things here and there in the diet to include meals and food of your preference; keep the macronutrients in mind.


Can you use a 2500 calorie diet for weight loss?

Without a doubt. However, it is mainly dependent on the number of calories you were consuming before in your day. If you are finding it difficult to lose weight and don’t have any knowledge of the calories you are consuming before, you can download a calorie counter or fitness app to track it for you.

To know the final amount of caloric intake, all you need to do is input all the means you consume in a day. If your caloric intake is more than 2500, you can find this diet helpful. At the same time, if it is below 2500, you may want to stay away from this meal plan not to risk increasing your weight.

You can try cutting down about 500 to 1000 calories in a day from your regular diet in such a situation. It will help you gain good weight loss results gradually and sustainably with at least half a KG in a week.


Top Foods That Help In Gaining Healthy Weight:

Here are 12 foods, including nuts, oils, dairy, and grains, that can help you gain weight quickly and efficiently. You can choose to incorporate meals or snacks prepared with these foods according to your preference:

Healthy Fats and Oils

Healthily increasing your weight will require you to depend on healthy fats and oils, which are more calorie-dense than carbs and proteins. You can use olive or coconut oil for various purposes, from cooking to salad dressing. It is advisable to consume at least 25-35 grams of fat in a day, including dairy and oil.




Another way to amp up your protein, carb, and fat intake is by consuming one to two glasses of milk. Milk is also a good source of minerals, vitamins, and calcium. It offers both whey proteins and casein, which allows your body to build muscle efficiently. Many researchers confirm that adding milk to your diet while weight lifting helps add muscle.


Full-Fat Yogurt

Full-Fat Yogurt

Are you looking for a complete and wholesome snack to gain weight healthily? A full-fat yogurt can be your best choice. It provides a great combination of proteins, fats, calories, and carbs. You can consume at least one to two servings per day and add them in smoothies or cereals with fruits on the side.


Cheese and Paneer


An Indian household is incomplete without paneer, which is excellent when you want to bulk up. This is again a food option that offers a combination of macronutrients responsible for building muscle mass when clubbed with exercise. Consume a small serving with any recipe of your choice and vegetables on the side for a fiber boost.


Whole Eggs

Whole Eggs

Eggs are complete food as they are rich in both micro and macronutrients. They provide first-class protein called Albumin, and it quickly absorbs in the human body. No weight gain journey is fulfilling with enough servings of eggs in the diet. You can consume around one to six eggs in a day or as per your requirement.


Red Meats

Red Meats

This is a food variety restricted to non-vegetarians. Red meat is delicious and filling, and it has a high content of creatine and leucine, which helps in muscle synthesis. It consists of more fat as compared to lean meats. Not only is it dense in calories, but it is also exceptionally high in protein and releases insulin-like growth factors, which is essential in gaining weight.


Oily Fishes

Oily Fishes

Similar to meat, oily fishes like Tuna, Mackerel, and Salmon are also high in proteins. However, they are also rich in omega-3 fatty acids, which help healthy weight gain and increase good cholesterol in the body.




Nuts like almonds, walnuts, pecans, and hazelnuts are incredibly high in calories. They provide a wholesome punch on both micro and macronutrients necessary for good growth in your body. You can consume nuts by adding them to delicious smoothies or salads.




Simple carbohydrates are an essential part of a healthy diet. One of the simple carbs widely found in Indian kitchens is rice! It is easy to digest. It is high in calories, and even a tiny portion of rice can stuff you up. You can choose to consume one or two servings of rice every day.


Whole-Grain Bread

Whole-Grain Bread

Whole-grain bread acts as a good source of carbohydrates and contains high amounts of proteins for maximum benefit. We always suggest whole grain as opposed to multigrain to ensure no unnecessary fats are deposited in the body.


The Bottom Line

Following a 2500 calorie diet is no rocket science. When you follow a diet rich in carbs, proteins, fibers, and vitamins⁠, you can even trigger a healthy weight gain that doesn’t disrupt your internal environment. You do not have to stuff your body with junk to gain weight. Instead, it can prolong your life and brush off impending medical emergencies.

As usual, it is always advisable to check in with your medical practitioner before you make a big switch in your diet or calorie intake. You can use the chart we have produced in this article to blueprint how it must look like. You can even discuss any changes you might wish to make in this chart by consulting with a dietician.

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