3000 Calories Indian Vegetarian Diet Plan Chart for Weight Gain,Muscle Growth & Bulking(Men & Women)
3000 Calories इंडियन Vegetarian Diet Plan in Hindi.
Today, I want to share with you all 3000 Calories Indian Vegetarian Diet Plan for Weight Gain, Muscle Growth & Bulking. This diet plan can be followed by both Men & Women easily at home.
Some people being vegetarian do prefer eggs, so I have included that option also if you want to include eggs in your diet.
This diet plan is very easy to follow by anyone.
For Weight Gain, the premise is very simple - you have to create Calories Surplus.
It means you have to eat more calories than your body burns(Maintenance Calories) everyday. You can check your Maintenance calories online easily.
00:56 Logic Behind 3000 Calories Diet Plan
4:12 Morning Snacks
5:08 Evening Snacks
6:12 Weight Gain Tips
3000 Calories Indian Vegetarian Diet Plan for Weight Gain, Muscle Growth & Bulking for both Men & Women:
Morning 6- 7 AM Immediately After Waking Up: Mix Lemon & Chia Seeds in Normal or Lukewarm Water & Drink After 5 Minutes
7-30 AM: Soaked and Peeled Almonds (10 Pieces) 1 Spoon Raw Pumpkin Seeds
Total Till Now = (100 Calories)
8-9 AM (Breakfast):
Option 1:3 Whole Eggs, 2 Tbsp Unsweetened Peanut Butter, 1 Glass Full Cream Milk (700 Calories)
Option 2: Oatmeal, 2 Tbsp Unsweetened Peanut Butter, 1 Glass Full Cream Milk(750 Calories)
Option 3: Shake/Smoothie: 2 Tbsp Peanut Butter, 30 g Oats, 2 Bananas, 1 Glass Milk, 5 Date, 10 Almonds, 5 Cashews, 2 Walnuts (1100 Calories)
11-12 AM (Morning Snacks):
* Take Green Tea or Lemon Water.
Option 1: 3 Eggs
Option 2: 2 Sweet Potato
Option 3: Any Fruits (Apple, Banana) (Total Morning snacks = 150-250 Calories)
1-2 PM (Lunch):
Salads(Atleast 1 Cucumber or Carrot & 1 Tomato) + 2 Roti 1 Katori Curd With Jeera & Grind Flax Seeds + 1 Sabzi/Dal (Total Lunch = 450 Calories)
4-5 PM(Evening Snacks):
Shake/Smoothie: 2 Tbsp Unsweetened Peanut Butter, 30 g Oats, 2 Bananas, 1 Glass Full Cream Milk, 5 Date, 10 Almonds, 5 Cashews, 2 Walnuts, Some Seeds (Chia, Flax, Pumpkin, Hemp) (Total Evening Snacks = 1100 Calories)
7-8 PM: 1 Bowl Watermelon or Papaya
2 Roti 1 Katori Curd With Grind Flax Seeds 1 Sabzi/Dal & Salads (If don't take curd, take 1 Glass Milk before sleeping) (Total dinner = 450-550 Calories)
Weight Gain Tips to be followed while following this plan:
1) Ensure 6-8 hours of quality sleep daily.
2) Drink min. 8 glasses of water daily. Drink at evenly spaced intervals and not all in one go.
3) Avoid refined cereals, bakery items, canned or packaged foods, fried and sweet items. Focus on clean eating.
4) Eat slowly, chew every bite properly.
5) Exercise for best results. Do not exercise on empty stomach or right after a meal.
6) Stay positive.
In this video, I talk about:
- Weight Gain Diet Plan for Skinny Girls
- Weight Gain Diet Plan for Skinny Guys
- Weight Gain Diet Plan in Hindi
- Weight Gain Diet Plan for Men
- Weight Gain Diet Plan for Women
- 3000 Calories Indian Diet Plan for Weight Gain
- 3000 Calories Meal Plan
- 3000 Calories Vegetarian Meal Plan
Check out some more videos on Diet:
How To Eat Balanced Diet in Hindi (Without Counting Calories): https://youtu.be/xu8SVj7L-mQ
1500 Calories Indian Vegetarian Diet Plan for Weight Loss-Lose 4-8 Kgs Per Month: https://youtu.be/WAjtLGzSabo
Carbohydrates, Proteins, Fats, Vitamins & Minerals क्या होते हैं? | Definition, Types, Sources, etc.: https://youtu.be/65xbv-3vgrA
Indian Diet Plan for Weight Loss - 7 Days/1 Month/3 Months Best Indian Diet Chart for Weight Loss: https://youtu.be/YUtdcFMtlYg
1200 Calories Extreme Weight Loss Indian Diet Plan To Lose Weight Fast | Lose 5-7 Kgs in 1 Month: https://youtu.be/-HdfKJVguoo
Weight Loss Journey, Transformation |How I Lost 15 Kgs in 100 Days| Motivation for Indian Men(Hindi): https://youtu.be/1rP5noYKM_U
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