A 10kg weight gain diet chart will help you get a healthy, stronger body by focusing on nutrient-dense foods, planned calorie surpluses, and muscle-building activities. Instead of crash diets or binging on bad food, this guide focuses on healthy weight gain through balanced Indian meals, methods backed by research, and tips that you can use right away. Let’s jump right in!
To gain 1kg of weight, you need a surplus of roughly 7700 calories. For a 10kg increase, that’s about 77,000 extra calories, spread over weeks or months.
Safe Weight Gain Rate: 0.5–1kg per week
Daily Surplus Needed: 500–1000 calories/day
Time Frame for 10kg: 2.5 to 5 months depending on metabolism and activity levels
Use an online calorie calculator to find your maintenance calories, then add 500–700 calories to it for a healthy weight gain goal.
Diet plan
Monday
BREAKFAST
3 egg omelet + 2 brown bread toasts with peanut butter + banana milkshake
SNACK
Handful of almonds + walnuts + dates
LUNCH
1 cup dal + 1 cup potato sabzi + 2 cups rice + 1 bowl curd
Sweet Potatoes: 86 calories/100g. High in complex carbs.
Lentils (Dal): 1 cup moong dal = 230 calories + 14g protein.
Avocado: 160 calories/half. Packed with heart-healthy fats.
Ragi Malt: 350 calories/cup. Calcium-rich for bone strength.
Do’s and Don’ts for Weight Gain Success
Do’s
Eat calorie-dense meals: Use ghee, nuts, seeds, full-fat dairy.
Have frequent meals: 5–6 small meals daily.
Drink calories: Smoothies, lassis, shakes, not just water.
Sleep well: Aim for 7–9 hours to promote muscle recovery.
Strength train: Build lean muscle, not fat.
Don’ts
Don’t rely on junk food or soda
Don’t skip meals or eat erratically
Don’t drink water right before meals
Avoid stress—cortisol can hinder weight gain
Don’t rely on only carbs—balance with protein and fats
Conclusion
Gaining 10kg may seem like a challenge, but with a consistent routine, right foods, and a balanced plan, you can do it healthily. This 10kg weight gain diet chart is not just about piling on calories—it’s about nourishing your body with real, wholesome Indian food. Whether you are a slim male trying to bulk up or a skinny female looking to improve your strength and immunity, this plan gives you the practical steps you need. Stick to it, stay active, and consult a professional if needed for personalized advice.
