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Indian recipes for weight gain
Dt. Natasha Mohan

Dt. Natasha Mohan

Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.

Table of Contents

Indian recipes for weight gain healthy & tasty options

Why healthy weight gain is important?

Introduction – weight gain the healthy way

People have types of want regards their body one of the wants those who are skinny always think about gaining weight. But due to lack of knowledge, they start eating everything which only gain their fats not muscle. Where healthy weight gain is important which supports our body’s growth, strength and overall functioning without creating long term health issue.

Role of Indian cuisine in balanced weight gain

Indian recipes for weight gain are healthy and delicious in taste which has variety of nutrients, flavour and wholesome food so you can feel bored after eating Indian cuisine.

Nutritional requirements for weight gains

There are multiple nutrients, calorie and carbs require to gain weight in natural and healthy way.

Importance of calories and proteins

Calorie

  • We require more calorie than we burn in a day.
  • For eg :- if you burn 2000kcal/day then eat 2500 kcal/day. Then gradually increase up to 2700 kcal/day.

Proteins

  • Protein increases lean muscle mass and prevents unhealthy fats to gain. We require muscle mass not unnecessary fat to gain.
  • Our protein intake depends on body weight. 1 – 2 g protein per kg of body weight.
  • Eg: if your body weight is 50 kg then you need to eat ~60 – 65 g protein per day

Role of healthy fats and carbohydrates

Healthy fats

  • Our body require some additional fats which it cannot make on its own. Which helps in our hormone production, brain function, and nutrient absorption.
  • It provides energy for workouts and prevents muscle fatigue.
  • Essential vitamins like A, D, E, K cannot absorb in water which require fat to absorb. These vitamins support bone health, fat Absorbtion and gaining muscle  

Carbohydrates

  • Carbohydrates are one of the three macronutrients the support overall body function and growth. Which break down glucose to produce energy in our body. Which fuels your muscles, brain and organs to move.
  • Carbs are stored in muscles as glycogen. After high intensity workout like lifting, sprinting carbs replenish stored glycogen for speeding recovery.

Micronutrients that support weight gain

  • Micronutrients like vitamins and minerals that your body needs in small portion but are important for health and muscle growth.
  • vitamin B help to convert macronutrients (carbs, fats, and protein) into usable energy. Without micronutrients you can’t train at high intensity for muscle gain.

Traditional Indian breakfast recipes for weight gain

Paneer paratha with curd

Paneer paratha with curd

Ingredients

For dough
  • 1 cup whole wheat flour
  • 2 tsp ghee (clarified butter)
  • Water as need
For stuffing
  • 150 g paneer (grated)
  • 1 small onion (finely chopped)
  • 1 green chili (chopped, optional for spice)
  • 2 tsp chopped coriander leaves
  • ½ tsp cumin powder
  • ½ tsp garam masala
  • Salt to taste
  • Ghee 2 tsp for one paratha
Instructions

Prepare the dough

  • Mix wheat flour with salt and ghee
  • Add water gradually and knead until it turns into soft dough.

Prepare stuffing

  • In bowl take onion, chilli, coriander, spices and grated paneer.
  • Then your stuffing is ready.
  • Take small portion from dough and fill it with stuffing and avoid over stuffing.
  • Roll it and make it circular in shape and roast it with ghee
  • Then serve it with ghee.
Poha with peanuts and potatoes

Poha with peanuts and potatoes

Ingredients

  • 5 cups poha
  • 2 medium boiled potatoes
  • ¼ cup roasted peanuts
  • 1 medium onion (chopped)
  • 2 green chilies (chopped)
  • ½ tsp mustard seeds
  • 8–10 curry leaves
  • Turmeric powder ½ tsp
  • ½ tsp cumin seeds
  • 2 tsp ghee
  • Salt to taste
  • coriander leaves (chopped)
  • Lemon juice 1 tsp for taste enhancement

Instructions

  • Wash poha under running water
  • leave it for 5 – 10 min in water for soften
  • Heat ghee in pan adds mustard seeds, cumin leaves, and green chilies sauté onion for golden brown.
  • Toss in boiled potato cubes and roasted peanuts cook for 2 – 3 min
  • Add turmeric and salt mix with soaked poha and cook for 3 – 4 min
  • Finish it with some coriander leaves and lemon juice
Masala dosa with coconut chutney

Masala dosa with coconut chutney

Ingredients

  • 2 cups rice
  • ½ cup urad dal
  • 2 tsp chana dal
  • 1 tsp fenugreek seeds (Methi)
  • Salt
  • Ghee for cooking

For potato masala filling

  • 3 medium potatoes boiled
  • 1 medium onion (chopped)
  • 1–2 green chilies (chopped)
  • ½ tsp mustard seeds
  • Turmeric powder 1/2 tsp
  • 8–10 curry leaves
  • 2 tsp oil or ghee
  • Salt to taste
  • Fresh coriander

For Coconut Chutney

  • ½ cup grated fresh coconut
  • 2 tsp roasted chana dal (Dalia)
  • 1–2 green chilies
  • ½ tsp ginger
  • Salt
  • Water
  • 1 tsp oil
  • Mustard seeds
  • Curry leaves

Instruction

Dosa batter
  • Batter for dosa can be prepared by soak rice, urad dal, chana dal, and fenugreek overnight.
  • Take a grind put them all for smoothing it you can add little water.
  • Transfer into bowl and cover it for 8 – 10 hours for fermentation.
  • Add salt and mix it properly to making dosas.
Potato masala
  • Heat pans add 2 tsp ghee
  • Add mustard seeds
  • Then add curry leaves, green chilies, and chopped onions. Sauté until onion turn brown.
  • Add boiled potatoes, mash slightly, and mix with salt and turmeric powder and set aside.
Make coconut chutney
  • For coconut chutney grind coconut, roasted chana dal, green chilies, ginger, and salt with water for better thickness.
  • Heat oil in a small pan, add mustard seeds and curry leaves fry it then pours over coconut chutney that will enhance the taste.
Cook dosa
  • Heat a tawa or non – stick pan. Grease lightly with ghee.
  • Pour a ladleful of batter on tawa and spread in a thin circle.
  • Spread little ghee around edges of dosa.
  • Cook until little brown in colour.
  • Place some potato masala in the centre, fold dosa, and serve hot.
Rava halwa with ghee

Rava halwa with ghee

Ingredients

  • ½ cup Rava/sooji
  • 1 ½ tsp ghee
  • 1 cups water
  • ½ cup low-fat milk for richness
  • 1 tsp raw sugar
  • 1–2 tsp nuts & seeds (almonds, walnuts, sunflower seeds, pumpkin seeds – roasted)
  • 2–3 raisins for natural sweetness
  • 2–3 cardamom(powdered)

Instruction

  • Dry roast Rava in a non-stick pan in low heat until it becomes lightly golden Keep aside.
  • melt 1 ½ tsp ghee on the same pan. Add some nuts, seeds, and raisins. Roast briefly. Remove it and keep aside.
  • In another pan, boil water and milk mix them all with some jaggery and stir until it completely dissolved.
  • Roasted rava put in boiled liquid stirring it slowly to avoid lumps.
  • Cook on low flame until rava absorbs all liquid and turns soft.
  • Add some roasted nuts and cardamom powder Mix it.
  • Serve hot in bowl.

High-calorie Indian lunch recipes

Rajama chawal with rice recipe

Rajama chawal with rice recipe

  • 1 cup rajma
  • 2 medium onions – finely chopped
  • 2 medium tomatoes – pureed
  • 1–2 green chilies – chopped
  • 1 tsp ginger-garlic paste
  • 2–3 tsp mustard oil
  • cumin seeds 1 tsp
  • 1 bay leaf
  • 1 black cardamom
  • turmeric powder 1 tsp
  • 1 tsp red chili powder
  • coriander powder 1 ½ tsp
  • 1 tsp garam masala
  • Salt to taste
  • Fresh coriander

For Rice

  • 1 ½ cups basmati rice
  • 3 cups water
  • 1 tsp ghee
  • Salt to taste

Instruction

  1. Wash and soak rajma overnight and add Pressure cooks with 3 cups water for 3 –4 whistles.
  2. Heat oil in a pan
  3. Add cumin seeds
  4. Add bay leaf, and black cardamom.
  5. Add onions and sauté until golden brown.
  6. Add ginger-garlic paste and green chilies. Fry until raw smell goes.
  7. Add turmeric, red chili, and coriander powder cook for 2 min
  8. Add tomato cook until oil separates.
  9. Add boiled rajma in curry and mash some rajma beans for curry thickness.
  10. Cook for 15–20 min until thick and flavourful.
  11. Last add garam masala and coriander leaves.

Cook Rice

  • Wash basmati rice well.
  • Boil water with a little salt and 1 tsp ghee.
  • Add rice, cook until fluffy (don’t overcook). Drain excess water if needed.
Chole Bhature

Chole Bhature

For Chole

Ingredients
  • 2 cups chickpeas (chole) – soaked overnight
  • 2 medium onions – finely chopped
  • 2 medium tomatoes – pureed
  • 2 green chilies – slit
  • 1 tsp ginger-garlic paste
  • 3 tsp mustard oil
  • 1 tsp cumin seeds
  • 1 bay leaf,
  • 1 black cardamom
  • turmeric powder ½ tsp
  • 1 tsp red chili powder
  • 1 ½ tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp garam masala
  • 1 tsp amchur
  • squeeze of lemon
  • Salt to taste
  • Fresh coriander

Instruction

  • Pressure cooks-soaked chickpeas with salt until soft 4–5 whistles.
  • Heat oil in a pan. Add cumin seeds,
  • Then add bay leaf and cardamom.
  • Add onions and sauté till golden.
  • Add ginger-garlic paste, green chilies, cook for 2 – 3 minutes.
  • Add all spices, turmeric, chili, coriander and cumin powder fry it for 2 min.
  • Add tomato cook until oil separates.
  • Add boiled chole with stock. You can mash chickpeas for thickness.
  • Cook for 15–20 minutes, finish with garam masala, amchur, coriander leaves and mix it well for better flavour.

For Bhature

Ingredients

  • 2 cups all-purpose flour (Maida)
  • 2 tsp semolina (sooji)
  • ½ cup curd (dahi)
  • 1 tsp sugar
  • baking powder ½ tsp
  • ¼ tsp baking soda
  • Refined oil (for deep frying)
  • ghee
  • Salt
  • Water as needed
Instructions
  • Mix maida, sooji, baking powder.
  • After 2 min add baking soda, sugar and salt.
  • Add curd, little water, knead until it turns into soft dough.
  • Add 1 tsp ghee while kneading.
  • Cover with damp cloth, rest for 2–3 hours.
  • Divide into balls, roll into medium-thick rounds.
  • Fill kadhai with oil for deep fry
  • Add slowly rolled bhatura one by one till puffed & golden then remove it.
Khichdi with Ghee & Curd

Khichdi with Ghee & Curd

Ingredients

  • ½ cup rice
  • ¼ cup moong dal (yellow split)
  • 2 tsp ghee
  • ½ tsp cumin seeds
  • 1 medium size onion
  • 1 medium size tomato
  • Pinch of Hing (asafoetida)
  • turmeric powder ½ tsp
  • Salt to taste
  • 2 ½ cups water
  • Fresh coriander (optional)
  • ½ cup curd (served on side)

Instruction

  • Wash rice and moong dal together with running tap water.
  • Heat ghee in a pressure cooker, add cumin seeds and hind after 1 min.
  • Add chopped onion and tomato
  • Add washed rice and dal in cooker
  • Then add turmeric, and salt. Stir for a minute.
  • Pour in water then close it and cook for 3–4 whistles.
  • Open, mash slightly if you like it soft.
  • Serve hot with curd.
Vegetable Biryani with Raita

Vegetable Biryani with Raita

Ingredients For the Biryani

  • 2 cups basmati rice
  • 1 medium size carrot chopped
  • Half cups Peas
  • 1 potato chopped
  • 1 large onion chopped
  • 2 medium tomatoes, chopped
  • 2 green chilies, slit
  • 2 tsp ginger-garlic paste
  • ½ cup curd
  • 3 tsp ghee
  • 2 cardamoms,
  • 1 small cinnamon stick
  • ½ tsp cumin seeds
  • 1 tsp red chili powder
  • ½ tsp turmeric powder
  • 1 tsp coriander powder
  • 1 tsp garam masala
  • A handful of mint chopped
  • coriander leaves chopped
  • Salt to taste
  • 4 cups water

Ingredients For the raita

  • 1 cup thick curd
  • ½ cucumber
  • ½ onion
  • Roasted cumin powder
  • Salt to taste
  • Fresh coriander

Method

Cook the Rice

  1. Before cooking rice wash and soak for 15 minutes.
  2. Boil 4 cups water with a little salt and add soaked rice and cook in cooker until it becomes fluffy.

Prepare the Masala

  1. Heat ghee in thick pan.
  2. Add cumin seeds
  3. Add cardamom and cinnamon. Let them crackle.
  4. Add ginger garlic paste and green chilies one by one then fry it.
  5. Add onions and fry till golden.
  6. Add tomatoes, turmeric, chili powder, coriander powder, and salt. Cook till oil separates.
  7. Add curd and mix.
  8. Then add the chopped vegetables and cook for 5–6 minutes.
  9. Add garam masala, mint, and coriander.

Layer and Cook

  1. We need 3 layers for biryaani first spread half the rice over the masala, then another layer of masala, then at the last put all remaining rice.
  2. Add 1 tsp ghee on top.
  3. Cook on low flame for 15–20 minutes (dum method) or bake covered at 180°C for 20 minutes.

Make the Raita

  1. Whisk curd till smooth.
  2. Add cucumber, onion, cumin powder, and salt.
  3. Last add Coriander leaves mixes well.
  4. Add ice cubes for chill.
Evening snacks & smoothies for weight gain

Evening snacks & smoothies for weight gain

1.  Banana milkshake with added dry fruits

  • High in calories one banana – 100 – 120 kcal energy with milk which contains extra calories and protein.
  • Banana, milk and dry fruits have balanced nutrition which can sustain your body energy for long time.
  • All ingredients are digestive friendly but don’t include too much dry fruits in milkshake.

2. Samosa or kachori with chutney
3. Chivda with peanuts and jaggery
4. Dry fruits Ladoo

Indian dinner recipes for healthy weight gain

Butter Chicken with Naan

Butter Chicken with Naan

Ingredients For the Chicken Marinade

  • 500 g boneless chicken (preferably thighs)
  • ½ cup thick curd
  • 1 tsp ginger-garlic paste
  • 1 tsp red chili powder
  • ½ tsp turmeric powder
  • 1 tsp garam masala
  • 1 tsp lemon juice
  • Salt to taste
  • 1 tsp oil or ghee

Ingredients For the Gravy

  • 2 tsp butter
  • 1 tsp ghee
  • 2 medium onions, finely chopped
  • 3 medium tomatoes, pureed
  • 1 tsp ginger-garlic paste
  • 2 green chilies
  • 1 tsp red chili powder
  • 1 tsp coriander powder
  • Cumin powder ½ tsp
  • 1 tsp sukhi kasuri methi
  • 3 tsp fresh cream
  • ½ cup milk (optional, to lighten the creaminess)
  • Salt to taste
  • Coriander leaves for garnish

Ingredients For Naan

  • 2 cups all-purpose flour (Maida)
  • ½ cup curd
  • 1 tsp sugar
  • ½ tsp baking soda
  • 1 tsp baking powder
  • 2 tsp oil or ghee
  • Water as needed for soft dough
  • Butter for brushing

Method

Marinate & Cook Chicken

  1. Mix chicken with curd and ginger-garlic paste
  2. Rub some turmeric, coriander and garam masala spices paste on fish pieces.
  3. Rest for at least 2 hours for better taste.
  4. Grill chicken on pan for 80% cooks.

Make the Gravy

  1. Heat butter in a pan.
  2. Add chopped onions sauté till golden.
  3. Add ginger-garlic paste and green chili.
  4. Add red chili, coriander, cumin powder mixes them well.
  5. Add tomato puree, cook until oil separates.
  6. Add cooked chicken pieces. Mix well with masala.
  7. Add cream, Kasuri Methi, and little milk to make gravy thicker.
  8. Cook for 8–10 minutes and garnish with coriander.

Make Naan

  1. Mix flour with baking soda, sugar, curd, oil then lastly add some salt.
  2. Add water slowly then mesh it until it turns soft dough.
  3. Cover and rest 1–2 hours.
  4. Divide into balls, roll into oval shapes.
  5. Cook on hot tawa till bubbles appear, flip and cook other side.
  6. Brush with butter before serving.
Dal Makhani with Jeera Rice

Dal Makhani with Jeera Rice

Ingredients For Dal Makhani

  • 1 cup whole black urad dal
  • ¼ cup rajma
  • 2 medium onions
  • 2 medium tomatoes (pureed)
  • 1 tsp ginger-garlic paste
  • 2 green chilies
  • 2 tsp butter
  • 1 tsp ghee
  • ½ cup fresh cream
  • 1 tsp red chili powder
  • ½ tsp turmeric powder
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp garam masala
  • 1 tsp kasuri methi (crushed)
  • Salt to taste
  • Fresh coriander for garnish

Ingredients For Jeera Rice

  • 1 ½ cups basmati rice
  • 3 cups water
  • 1 tsp ghee
  • 1 tsp cumin seeds

Method

Prepare the Dal

  1. Wash and soak urad dal and rajma for overnight.
  2. Pressure cooks with 3–4 cups water and little salt till soft and for better digestion.
  3. Heat ghee in a kadhai, add onions and sauté till golden.
  4. Add ginger and garlic paste and green chilies fry them well.
  5. Add turmeric, red chili and coriander powder.
  6. Add cumin powder then cook for 5 min.
  7. Add tomato puree, cook till oil separates.
  8. Add cooked dal and rajma along with stock cook them in low flame for 20–30 minutes.
  9. Stir in cream, kasuri methi, and garam masala. Cook for another 5 minutes.

 

Cook Jeera Rice

  1. Wash rice to remove impurities.
  2. Heat ghee in a pan for 1 min then add cumin seeds.
  3. Add washed rice then mix it well with cumin seeds.
  4. Pour in 3 cups water and salt.
  5. Cook them for 15 – 20 min.

Serve

  • Serve dal makhani and hot jeera rice with onion salad.
  • Add a cube of butter in the top of dal.
Paneer Butter Masala with Paratha

Paneer Butter Masala with Paratha

Ingredients For Paneer Butter Masala

  • 250 g paneer (cut into cubes)
  • 2 medium onions (chopped)
  • 3 medium tomatoes (pureed)
  • 2 tsp cashews (soaked in warm water)
  • 1 tsp ginger-garlic paste
  • 2 green chilies
  • 2 tsp butter
  • 1 tsp ghee
  • ½ cup fresh cream
  • 1 tsp red chili powder
  • ½ tsp turmeric powder
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp garam masala
  • 1 tsp kasuri methi (crushed)
  • Salt to taste
  • Fresh coriander leaves

Ingredients For Paratha

  • 2 cups wheat flour (atta)
  • 2 tsp ghee or oil
  • Salt to taste
  • Water (for kneading)
  • Ghee for roasting parathas on pan

Instructions Make the Gravy

  • In a pan heat 1 tsp ghee
  • Add onions fry it until golden brown.
  • Add ginger garlic paste and green chilies. Fry them well.
  • Add tomatoes and soaked cashews blend it then pour in masala. Cook till oil separates.
  • Add turmeric, chili, coriander, and cumin powder. Stir nicely.
  • Add a little water,
  • Then add paneer cubes and cook for 5 minutes.
  • Add cream, Kasuri Methi, and garam masala.
  • Last add one cube of butter and garnish with coriander leaves.

Instructions Prepare Paratha

  • Mix atta, salt, and ghee. Add water and knead it until it turns soft dough.
  • Rest for 20 minutes. Divide into equal balls.
  • Roll each into a round shape.
  • Heat tawa on high flame then cooks parathas from both sides with ghee.

Serve hot parathas with butter, curd and onion salad.

Fish Curry with Steamed Rice

Curry with Steamed Rice

Ingredients For Fish Curry

  • 500 g fish – cleaned, and cut into pieces
  • 2 medium onions
  • 2 medium tomatoes (pureed)
  • 2 green chilies (slit)
  • 1 tsp ginger-garlic paste
  • ½ tsp turmeric powder
  • 1 tsp red chili powder
  • 1 tsp coriander powder
  • ½ tsp cumin powder
  • 1 tsp garam masala
  • 1 tsp mustard seeds
  • 2 tsp mustard oil / refined oil / coconut oil (based on region)
  • Salt to taste
  •  

For Steamed Rice

  • 1 ½ cups basmati or sona masoori rice
  • 3 cups water

Instruction

Prepare the Fish

  1. Rubs fish pieces with salt, turmeric, and chili powder.
  2. Shallow fry in hot oil till golden from both sides. Keep aside.

Make the Curry

  1. Heat oil in a kadhai then add mustard seeds.
  2. Add onions, sauté till golden.
  3. Add ginger garlic paste and green chilies. Fry well.
  4. Add turmeric, chili, coriander powder one by one let them dissolve in liquid.
  5. Then add cumin powder for tanginess.
  6. Add tomato puree cook for 10 min so oil can separate.
  7. Pour 3 cups water and boil.
  8. Add fried fish pieces gently into the gravy.
  9. Cook for 8–10 minutes on low flame.
  10. Last add garam masala and garnish with coriander.

Cook Rice

  • Wash and soak rice for 15 minutes.
  • Boil 3 cups water with a pinch of salt.
  • Add rice, cook till done and fluffy. Drain if needed.

Homemade Indian desserts for weight gain

  1. Gajar ka halwa with ghee
  2. Kheer with dry fruits
  3. Besan ladoo with ghee
  4. Ras Malai or Gulab jamun

Expert tips for healthy weight gain with Indian diet

  • Portion size and meal frequency: instead of 2 –3 large meals take 5 –6 smaller meals through the day.
  • Balance between carbs, proteins, and fats: eating one type of repeated food you can divide food and change accordingly.
  • Hydration and digestion support: drink enough water but avoid before and after meal.
  • Avoiding junk food for long term health: don’t depend on junk food they only add fat not mass in your muscle instead you can cook them in home with moderate spices and oil.

Conclusion – Indian recipes that support weight gain

Gaining weight in healthy way is not big deal if you follow guidance under dietitian because you don’t know what and how much you should consume. Diet is important for gaining weight and it will be good if you eat in balanced way and i had mentioned all the recipes of best Indian breakfast for weight gain, Indian snacks for weight gain which are high in calorie Indian foods.

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Yes, you can easily gain weight by vegetarian diet ingredients like paneer, soya chunks, dals, milk, curd, nuts, ghee and fruits which have multiple micro and macro nutrients which support you during your weight gain.

Yes, ghee is densely rich in calorie which has multiple healthy fats, but you should consume ghee in moderations to avoid digestive issue.

Yes, halwa, kheer and dry fruits Ladoo made with ghee, dry fruits which carry lots of calorie that help you gain weight but in moderations.

Both are good but rice gives you quick energy and easier to eat in large portions to gain more calorie.

You should eat 5-6 times in day with small portion where 2 times including snacks that keep you full of energy and calorie rich that help your body to gain weight.

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