If you are a male, 41 – 50 years old, and want to put a spanner on weight gain follow what follows:
1800 Calorie Indian Diet Plan for Weight loss
| MENU | AMOUNT | CALORIES (KCAL) | PROTEIN (GMS) |
| EARLY MORNING | |||
| Luke warm water with lemon | 1 cup | —– | —— |
| Tea (without sugar) | 1 cup | 35 | 4 |
| Marie biscuits | 3 | 84 | – |
| Total calories-119 | Protein – 4 | ||
| BREAKFAST | |||
| Egg bhurji/Skimmed milk | 2 eggs/1 glass | 190/150 | 7 |
| Plain Paratha/Brown bread upma | 2 no./1 soup bowl | 260 | 6 |
| Total calories-460/410 | Protein-13 | ||
| MID-MORNING | |||
| Fruit Salad | 1 soup bowl | 80 | — |
| LUNCH | |||
| Vegetable brown rice pulav | 1 soup bowl | 250 | 4 |
| Cucumber, onion raita | 1 bowl | 150 | 7 |
| Mix veg salad | 1 bowl | 60 | 4 |
| Total calories-460 | Proteins-15 | ||
| EVENING | |||
| Green tea / Tea (without sugar) | 1 cup | 35 | 4 |
| Puffed Rice Poha | 2 bowl | 200 | 6 |
| Total calories-235 | Protein-10 | ||
| DINNER | |||
| Methi leaves stuffed paratha | 2 medium sized | 300 | 9 |
| Mix veg | 1 med bowl | 105 | 4 |
| Curd | 1 bowl | 60 | 3 |
| Total calories-465 | Proteins-16 | ||