index
Healthy Weight Gain Meal Plan | 28 Days of Nourishing Indian Meals and Snacks
Nutribox Meal Plan

Healthy Weight Gain Meal Plan

Gain healthy weight on real Indian food. Not junk, not powders.

A 28-day plan for people who find it hard to gain weight. Six planned eating times a day, homemade shakes, and paneer, dal, ghee and nuts, built around your appetite.

  • 28 days planned
  • 6 meals a day
  • 4 calorie tiers
  • 8 recipe cards
  • 176 pages
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

One-time payment · Instant PDF · Print the fridge sheets at home

👀 How it works ↓🗓️ See a real day ↓
Sound familiar?

Does this sound like you?

Gaining weight is hard for these four reasons.

🍽️
Full after a few bitesBig plates feel impossible, so meals end half-eaten.
🍟
'Just eat more' adviceChips and sweets add weight but no strength or energy.
⏰
Skipped mealsBusy days mean breakfast or the evening snack simply disappears.
🥤
Confusing gainer powdersExpensive tubs, unclear labels and upset stomachs.

This plan solves all four: 3 meals plus 3 power snacks, calorie-dense Indian foods, homemade shakes and a gentle routine for a small appetite.

Simple

How it works

Three simple steps. That's it.

Pick your tier1

🎯Pick your tier

A 2-minute quiz picks 2,000, 2,400, 2,800 or 3,200 calories a day.

Shop and prep once a week2

🛒Shop and prep once a week

About ₹950 a week for one person, ₹3,200 for a family of four. Then a Sunday prep of laddoos, shakes and batters.

Eat 6 times a day3

✅Eat 6 times a day

Three meals and three power snacks, with timings. Tick them off each day.

Week 1 · Digestive Warm-up→Week 2 · Shakes & Appetite→Week 3 · Protein & Strength→Week 4 · Momentum
Free preview

See a real day from the plan

This is Week 1 from the book. Tap any day to see what you'll eat.

DAY1

Waking Up Your Digestive Fire

~2380 kcal~84 g proteinMon
  • Early morning7:00 am
    Warm water + 6 soaked almonds + 6 munakkaChew slowly
    ✓
  • Breakfast8:15 am
    2 Moong dal cheela with grated paneerwith mint chutney & 1 katori curd
    ✓
  • Mid-morning11:00 am
    1 Banana + 1 fistful roasted chanachew thoroughly
    ✓
  • Lunch1:30 pm
    2 Whole wheat rotis + thick arhar dal + aloo jeerarich dal with warm tadka; salad
    ✓
  • Power snack4:45 pm
    Nutribox Sattu-Banana Energy Shake1 tall glass (300 ml)
    ✓
  • Dinner8:30 pm
    2 Rotis + paneer bhurji (70g paneer) + mixed sabziwith a small cup of warm curd
    ✓
  • Bedtime10:15 pm
    Warm cardamom milk with 2 crushed dates1 glass (200 ml)
    ✓
💡 Calorie ScalingFor 2,000 kcal: have 1 roti at dinner and half-glass shake. For 2,800 kcal: add 1 extra roti at lunch and 2 boiled eggs or extra paneer at breakfast.
Today I also✓Ate all 6 scheduled meal/snack windows✓Added healthy fats to meals✓Finished the 4:45 pm shake✓No water 30 min before meals✓7.5+ hours restful sleep
DAY2

The Sustained Energy of Whole Grains

~2410 kcal~82 g proteinTue
  • Early morning7:00 am
    Warm water with a pinch of saunf & soaked nuts5 almonds + 2 walnuts
    ✓
  • Breakfast8:15 am
    Vegetable poha with peanuts & green peas1 large plate + 1 glass whole milk
    ✓
  • Mid-morning11:00 am
    1 Seasonal apple + 2 peanut jaggery chikkisnatural sustained energy
    ✓
  • Lunch1:30 pm
    Steamed rice + thick Punjabi rajma + cucumber1.5 katori rice + 1.5 katori rajma + butter
    ✓
  • Power snack4:45 pm
    Roasted makhana + sweet lassi1 bowl makhana + 1 glass curd lassi
    ✓
  • Dinner8:30 pm
    2 Plain parathas + lauki chana dal + curdcooked in cold-pressed oil
    ✓
  • Bedtime10:15 pm
    Warm nutmeg-infused milk1 glass (200 ml)
    ✓
💡 Rajma DigestibilitySoaking rajma overnight with a small pinch of hing and cooking with grated ginger eliminates gas and optimizes mineral absorption.
Today I also✓Ate all 6 scheduled meal/snack windows✓Added butter to rajma rice✓Finished the afternoon sweet lassi✓Took a gentle 15-min evening stroll✓Slept before 11:00 pm
DAY3

Dense Dairy & Paneer Nourishment

~2440 kcal~88 g proteinWed
  • Early morning7:00 am
    Warm water + 6 soaked almonds + 4 raisinschew nuts well
    ✓
  • Breakfast8:15 am
    1 Paneer stuffed paratha (70g paneer) + curdwith homemade mint chutney
    ✓
  • Mid-morning11:00 am
    1 Ripe banana + 1 fistful roasted peanutsclean natural fats
    ✓
  • Lunch1:30 pm
    2 Rotis + palak paneer + yellow moong dal1 katori palak paneer + 1 katori dal + salad
    ✓
  • Power snack4:45 pm
    Nutribox Sattu-Banana Energy Shake1 tall glass (300 ml)
    ✓
  • Dinner8:30 pm
    Moong dal khichdi with white butter + curd1.5 katori khichdi + roasted papad
    ✓
  • Bedtime10:15 pm
    Warm golden milk with crushed almonds1 glass (200 ml)
    ✓
💡 Khichdi as Comfort FoodMoong khichdi with a generous dollop of homemade white butter provides easily assimilable calories, resting your gut midweek.
Today I also✓Ate all 6 scheduled meal/snack windows✓Drank water only 45 min after lunch✓Completed 20 min bodyweight exercises✓Ate afternoon sattu shake completely✓Logged energy in journal
DAY4

Sprouts, Fiber & High Leucine

~2420 kcal~86 g proteinThu
  • Early morning7:00 am
    Warm water with crushed ginger & 5 soaked almondsenzymatic activation
    ✓
  • Breakfast8:15 am
    Sprouted moong chaat with paneer cubes1 large bowl with lemon, tomato & cucumber
    ✓
  • Mid-morning11:00 am
    2 Slices whole wheat toast with peanut butternatural unsweetened butter
    ✓
  • Lunch1:30 pm
    Jeera rice + spicy chole masala + onion salad1.5 katori rice + 1.5 katori chole + tadka
    ✓
  • Power snack4:45 pm
    Roasted chana with jaggery + 1 glass chaas1 bowl chana-gud + buttermilk
    ✓
  • Dinner8:30 pm
    2 Rotis + baingan bharta + dal fry + curdhearty traditional dinner
    ✓
  • Bedtime10:15 pm
    Warm milk with soaked crushed figs (anjeer)1 glass whole milk + 2 figs
    ✓
💡 Sprouting PowerSprouting increases the vitamin C, folate, and free amino acid content of whole moong while dramatically improving digestibility.
Today I also✓Ate all 6 scheduled meal/snack windows✓Chewed raw sprouts thoroughly✓No skipping of 11 am peanut toast✓Hydrated well between meals✓8 hours uninterrupted sleep
DAY5

Sustained Energy for Long Days

~2390 kcal~85 g proteinFri
  • Early morning7:00 am
    Warm water + 6 soaked almonds + 2 walnutsbrain & joint nourishment
    ✓
  • Breakfast8:15 am
    2 Besan cheela with grated paneer & corianderwith tomato chutney & 1 cup curd
    ✓
  • Mid-morning11:00 am
    1 Sweet orange or guava + roasted peanutsvitamin C + healthy oils
    ✓
  • Lunch1:30 pm
    2 Rotis + dahi aloo curry + yellow toor dal1 katori aloo curry + 1 katori dal + oil
    ✓
  • Power snack4:45 pm
    Nutribox Sattu-Banana Energy Shake1 tall glass (300 ml)
    ✓
  • Dinner8:30 pm
    Millet pulao with cubed paneer + boondi raita1.5 katori pulao (70g paneer) + raita
    ✓
  • Bedtime10:15 pm
    Warm cardamom-nutmeg milk1 glass (200 ml)
    ✓
💡 Besan Cheela ProteinBesan (Bengal gram flour) combined with paneer stuffing yields over 22 grams of high-quality protein in a single morning meal.
Today I also✓Ate all 6 scheduled meal/snack windows✓Finished the evening sattu shake✓Took 5-min walking breaks during work/study✓Avoided afternoon coffee/tea✓Felt steady energy all day
DAY6

Weekend Nourishment & Complex Starches

~2460 kcal~89 g proteinSat
  • Early morning7:00 am
    Warm soaked almond & raisin water6 almonds + 6 raisins
    ✓
  • Breakfast8:15 am
    Sweet daliya cooked in whole milk1 bowl with dates & nuts
    ✓
  • Mid-morning11:00 am
    2 Sesame jaggery (til) laddoos + roasted chanacalcium-packed snack
    ✓
  • Lunch1:30 pm
    2 Plain parathas + mixed dal + bhindi sabzidal with mustard oil tadka
    ✓
  • Power snack4:45 pm
    Homemade banana peanut butter milkshake1 glass milk + 1 banana + peanut butter
    ✓
  • Dinner8:30 pm
    2 Rotis + soya paneer curry + fresh curd1.5 katori curry + salad
    ✓
  • Bedtime10:15 pm
    Warm saffron-cardamom milk1 glass (200 ml)
    ✓
💡 Sweet DaliyaBroken wheat in whole milk with dates releases clean energy steadily over 4 hours.
Today I also✓Ate all 6 scheduled meal/snack windows✓Enjoyed morning daliya✓25 min resistance exercise✓8 glasses water between meals✓Screen-free evening
DAY7

Sunday Family Feast & Rest Day

~2450 kcal~83 g proteinSun
  • Early morning7:30 am
    Warm water + 6 soaked almonds + 2 walnutspeaceful start
    ✓
  • Breakfast8:30 am
    3 Steamed idlis + sambar + coconut chutneywith gun powder & coconut oil
    ✓
  • Mid-morning11:15 am
    Makhana bhel with roasted peanuts1 bowl with lemon & coriander
    ✓
  • Lunch1:45 pm
    Vegetable biryani with paneer + boondi raita2 katoris biryani + raita
    ✓
  • Power snack5:00 pm
    Nutribox Sattu-Banana Energy Shake1 tall glass (300 ml)
    ✓
  • Dinner8:30 pm
    2 Rotis + yellow moong dal + methi sabzicomforting Sunday dinner
    ✓
  • Bedtime10:15 pm
    Warm nutmeg-infused milk1 glass (200 ml)
    ✓
💡 Coconut ChutneyChutney with fresh coconut and roasted chana dal provides easily absorbed healthy fats.
Today I also✓Ate all 6 scheduled meal/snack windows✓Enjoyed family meal✓Checked Week 2 grocery list✓Completed Sunday check-in✓Ready for Week 2

Tap a meal to tick it off, just like in the book.

📌 See the full Week 1 fridge sheet
Recipe cards

Simple, everyday Indian recipes

8 recipe cards in the book. Here are 4 of them.

High-Protein Paneer & Moong Cheela
Week 1 recipe

High-Protein Paneer & Moong Cheela

🍽 Serves 2⏱ 20 minutes~380 kcal20 g protein
See the recipe

You need

  • 1 cup whole green moong, soaked 4 hours and drained
  • 70 g fresh paneer, finely grated or crumbled
  • 1 small green chilli and 1-inch fresh ginger
  • 1/2 teaspoon ajwain (carom seeds) and roasted jeera
  • 2 teaspoons cold-pressed oil or white butter for cooking
  • Rock salt to taste and fresh chopped coriander

Method

  1. Grind the soaked moong with ginger, green chilli, and 3 tablespoons water into a smooth, thick batter.
  2. Transfer to a bowl and mix in ajwain, roasted jeera, salt, and fresh coriander.
  3. Heat a cast-iron tawa and grease lightly with a few drops of oil.
  4. Spread a ladle of batter in a circular motion to make a medium-thick cheela.
  5. Scatter half the grated paneer evenly over the surface and press gently with a spatula.
  6. Cook for 2 minutes on medium heat, flip to toast the paneer lightly, and serve with mint chutney and fresh curd.

👨‍👩‍👧 Whole-family version: Serve as rolled paneer wraps for school tiffins; teenagers can enjoy two full cheelas with an added glass of cold milk.

Nutribox Sattu-Banana Energy Shake
Week 1 recipe

Nutribox Sattu-Banana Energy Shake

🍽 Serves 1⏱ 5 minutes~420 kcal18 g protein
See the recipe

You need

  • 300 ml full-cream whole milk (or warm soy milk)
  • 2 tablespoons roasted chana sattu powder (30g)
  • 1 medium ripe robusta banana, peeled
  • 3 soft pitted dates (khajoor)
  • 1 tablespoon natural peanut butter
  • A pinch of ground green cardamom powder

Method

  1. Pour the whole milk into a blender jar.
  2. Add the sattu powder, chopped ripe banana, soft dates, and peanut butter.
  3. Blend on high speed for 45 to 60 seconds until completely smooth and frothy.
  4. Pour into a tall glass and dust with fragrant cardamom powder.
  5. Drink slowly between 4:30 pm and 5:00 pm as your afternoon liquid power snack.

👨‍👩‍👧 Whole-family version: For toddlers and young children, use half a banana and 1 tablespoon sattu in 150 ml milk. For teenagers, add an extra tablespoon of peanut butter for 500+ kcal.

Roasted Makhana & Peanut Energy Laddoo
Week 2 recipe

Roasted Makhana & Peanut Energy Laddoo

🍽 Serves 8⏱ 25 minutes~240 kcal7 g protein
See the recipe

You need

  • 2 cups popped lotus seeds (makhana)
  • 1 cup raw peanuts, roasted and skinned
  • 1/2 cup white sesame seeds (til)
  • 1 cup soft pitted dates, finely chopped (or organic jaggery)
  • 2 tablespoons white butter or coconut oil
  • 1/2 teaspoon ground green cardamom

Method

  1. Heat 1 tablespoon butter or oil in a heavy pan and roast makhana on low heat until brittle and crunchy; let cool.
  2. Dry-roast sesame seeds on medium heat until fragrant and popping; set aside.
  3. Pulse the cooled makhana and roasted peanuts in a blender into a coarse powder.
  4. In the same pan, warm the remaining butter and add chopped dates; stir for 2 minutes until soft and paste-like.
  5. Turn off the heat, add the powdered nuts, sesame seeds, and cardamom powder; mix thoroughly.
  6. While still warm, roll into 8 compact round laddoos and store in an airtight glass container.

👨‍👩‍👧 Whole-family version: A wonderful, healthy school tiffin snack for growing children; elders will appreciate the soft texture and rich calcium.

Rich Dahi Paneer Makhani
Week 2 recipe

Rich Dahi Paneer Makhani

🍽 Serves 2⏱ 25 minutes~520 kcal22 g protein
See the recipe

You need

  • 150 g fresh paneer, cut into 1-inch cubes
  • 1 cup fresh thick whole-milk dahi (curd), whisked smooth
  • 2 large ripe tomatoes, pureed
  • 10 raw cashews, soaked in warm water and ground to paste
  • 1 tablespoon cold-pressed groundnut oil
  • 1 teaspoon kasuri methi (dried fenugreek leaves)
  • Spices: turmeric, Kashmiri chilli powder, garam masala, salt

Method

  1. Heat oil in a pan; add tomato puree, turmeric, and chilli powder; cook for 4 minutes until oil separates.
  2. Stir in the smooth cashew paste and cook on low heat for 2 minutes until rich and fragrant.
  3. Lower the flame completely and whisk in the thick curd gradually to prevent curdling.
  4. Simmer for 3 minutes until the gravy thickens into a velvety makhani sauce.
  5. Add the paneer cubes and salt; simmer gently for 3 to 4 minutes so paneer absorbs the gravy.
  6. Crush kasuri methi between your palms and scatter over the top; serve hot with jeera rice or warm phulkas.

👨‍👩‍👧 Whole-family version: Mild, naturally sweet, and beloved by young kids. For non-vegetarians, swap paneer for 180g boiled egg halves or tender chicken breast.

Real-life toolkit

Built for real Indian life

Planned for real life: teens, hostels, eating out, social dinners and low-appetite days.

Homemade shakes
  • Sattu-banana shakeAn easy 4:45 PM drink that doesn't feel like a meal.
  • 6 smoothie blueprintsWhole-food shakes, no powders needed.
  • Food vs powdersWhat gainer tubs really contain, explained simply.
Teens & students
  • Teen tiffinsPaneer-sattu parathas and peanut-butter banana rolls.
  • Sports daysWhat to eat before and after practice.
  • Hostel & PGKettle cooking on about ₹120 a day.
Eating out
  • Snack before you goPeanuts or chaas an hour before, so you don't fill up on starters.
  • Protein firstPaneer tikka, dal makhani or kadai paneer.
  • One planned social mealEnjoy it without guilt, once a week.
Low-appetite days
  • Ginger-lemon sliceChew it 15 minutes before a meal.
  • Liquid sattu kanjiWhen solid food feels like too much.
  • Missed a meal?A gentle plan to get back on track.
One family pot
  • Shared baseThe same roti, dal, sabzi and pulao for everyone.
  • Add-ons at the tableWhite butter, paneer bhurji or eggs for the one gaining.
  • Picky eatersEasy calorie add-ins kids won't notice.
What you get

What you get

28day-by-day menu pages
4fridge sheets
5shopping lists
4Sunday prep plans
8recipe cards
6weekly check-ins
19real-life toolkit guides
11family & calorie guides
1plan-finder quiz
Look inside

Real pages from the planner

Swipe → · Tap any page to zoom

Plan-finder quiz
Plan-finder quiz
The balanced plate
The balanced plate
Week 1 fridge sheet
Week 1 fridge sheet
A day on the plan
A day on the plan
Weekly shopping list
Weekly shopping list
Sunday meal prep
Sunday meal prep
Recipe card
Recipe card
Teen tiffins
Teen tiffins
Teen strength challenge
Teen strength challenge
Dining out guide
Dining out guide
One family meal
One family meal
Festival & fasting days
Festival & fasting days
Healthy Weight Gain Meal Plan | 28 Days of Nourishing Indian Meals and Snacks
📲 PDF SOFT COPY ONLY

Healthy Weight Gain Meal Plan

  • 176 pages, full colour PDF
  • 28 day-by-day menu pages with timings
  • 4 fridge sheets + shopping lists (1 person & family of 4)
  • 4 Sunday prep plans + recipe cards
  • 8 recipe cards + 6 smoothie blueprints
  • Teen growth special and hostel guide
  • Eating-out, low-appetite and family guides
  • Appetite, strength and habit trackers
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499
  1. Pay securely
  2. Get the download link on email
  3. Print your fridge sheets
  • 📥 1 complete PDF file, 176 pages
  • 📧 Download link sent to your email right after payment
  • 🖨️ Print the fridge sheets and shopping lists at home
  • 📴 Read offline, no internet needed
  • ♾️ Lifetime access, no subscription
  • 📱 Read on any device: mobile, tablet, laptop

📖 No hard copy will be dispatched

🎁 A caring gift for a thin teen, student or family member who struggles to eat enough.

Your questions, answered

Is this just about eating junk to gain weight?

No. It uses nourishing Indian foods like paneer, dal, curd, nuts, ghee, sattu and millets, with no junk food or powders required.

I get full very quickly. Will this work for me?

The plan spreads food across 6 smaller eating times and uses shakes and calorie-dense add-ins, so meals don't have to be huge.

Is it suitable for teenagers?

Yes. There's a dedicated teen section on growth, school tiffins, sports and exams. Parents should check with a doctor for any child with a medical condition.

Do I need protein powder?

No. The book explains what's truly needed and shows how to meet your needs with food.

How will I get the plan?

It's a PDF. After payment you get a download link by email. Read it on any device and print the fridge sheets and shopping lists.

Is there a printed copy?

The printed hard copy is out of stock right now. The PDF is available instantly.

Digital product (PDF soft copy only). This is an educational lifestyle and meal-planning resource. It does not diagnose, treat or replace medical advice. Unexplained weight loss or low appetite can have medical causes, so please see a doctor first. If you have diabetes, thyroid, kidney or digestive conditions, are pregnant, or take prescription medicines, consult your doctor before changing your diet. Individual results vary. Images are illustrative.

Rs. 699Get the plan