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How to Gain weight | Weight Gain Recipes | Weight Management Tools

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Indian Vegetarian foods to Gain Weight

Indian vegetarians foods can be selected and modified for high calories to gain weight

Traditional foods are: Dal (Dried Beans), Chawal (Rice), Roti (Bread), Subzi (vegetable curries), Dairy products.

To gain weight foods must be judged against a five  point criteria

1. High Calorie,  2. Moderate fats,  3. High Protein,  4. High Fiber  5. High nutrition

 

Dal (Dried Beans)

Highest calories are found in Soybeans, followed by Chickpeas

Soybeans Cooked in plain water: 298 Calories/cup

Chickpeas Cooked in plain water: 268 Calories/Cup

Cholay (Chickpeas) are common in North India.

Other common legumes vary 203 to 215 Calories per cup.

Dal are a major source for protein in Vegetarian diet. It is also high in fiber and nutrition.

 

Doodh Dahi (Dairy Products)

Dairy products provide many nutrients that are available only in meats.

For weight gain, eat one cup of Dahi (yogurt) every day to help with intestines.

In addition you have one to two more cups of milk or equivalent in the form of Paneer or Cheese every day.

To increase calories, add 1 Tablespoon of Dry milk to One cup of Milk

You may also make Nut milk, by cooking Milk and Ground Almonds and Pistachio, sweetened with honey.

Regular milk products are high in calorie than the low-fat or fat-free products. For weight gain program, you can start out with regular milk products, and switch over to low-fat products after you have met your goals.

 

Rice (Chawal)

Use Brown Basmati Rice. It has high calories, high fiber, and high micronutrients.

Rice, Rice Zarda, Kheer, Khichri, Idli

You can add a lots of nuts and dried fruits to Rice Zarda, Khichri, and Kheer for increased calories.

 

Breads (Roti)

Make Roti with whole-grain wheat or Durum flour. Durum flour has higher calories

You can increase calories by adding following to Atta to make dough

Ground soybeans

Ground Nuts, Flaxseeds

Mix with Millet (Bajra or Jowar), or Buckwheat (Kuttu)

 

Vegetable Curry (Subzi)

Starchy vegetables are high in Calories. Colorful and leafy vegetables are high in nutrition. For example in 'Potato and Spinach' curry, Potatoes will contribute more towards calories and Spinach will contribute more nutrition. Eat a lot of Sweet Potatoes (Shakarkandi), starchy vegetable high in calories, high in fiber and high in nutrition.

Starchy vegetables are: Beets, Butternut Squash (Indian Pumpkin Kaddu), Carrots, Corn, Green Peas, Lima Beans, Plantain, Potatoes, Sweet Potatoes

 

You can increase calories by adding wheat-germ, cream, Khoya, and Paneer.

Vegetarian diet should include one cup of raw Vegetables or Fruits for enzymes to help with digestive system

 

Fruits

Eat dense fully ripe fresh fruits. Dense fruits have higher calories than watery fruits. Papaya is a preferred fruit. Other dense fruits are: Avocado, Bananas, Pears, Pineapple.

Vegetarian diet should include one cup of raw Vegetables or Fruits for enzymes to help with digestive system

 

Eat dried fruits, example: Raisins, Dates, Apricots. These are high fiber high calorie

Eat canned fruits in heavy syrup including Murabba

 

Beverages

Garam Chai (Masala Chai) made with cream and honey

Nut Milk (Milk and powdered nuts cooked and sweetened)

Thandai Milk and Nuts cold beverage

 

Fats/Oils

Avoid transfats (Vanaspati, Dalda, Hydrogenated Coconut oil)

Use saturated fats in moderation (Ghee, Butter, Virgin Coconut oil)

Use Plant oils. Preferred oils are Mustard, Canola

Nuts

Nuts are high in fats and calories. can play a vital role in gaining weight. Choose Nuts for Nutrition. Cashews are high in fats. Almonds are high in Vitamin E. Walnuts Pistachios and Flaxseeds are high in Omega 3 and fiber.

Eat Mewa (Indian version of Trail mix) combination of Nuts and dried fruits. Mewa makes excellent High calories High Fiber High Nutrition snack to gain weight.

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