Rohit Khatri Fitness
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This video from Rohit Khatri Fitness breaks the myth that weight gain needs expensive food or supplements.
The plan focuses on fast, natural weight gain using simple home foods on a ₹100 to ₹150 daily budget.
Follow it for four weeks without skipping a day to target a 5 to 10 kg increase.
Core idea
Weight gain depends on calorie density, not food quantity.
Eat simple, high-calorie foods that digest well and fit your budget.
Daily diet structure
Morning, empty stomach
• 1 to 2 glasses of warm water
• Improves digestion and appetite
• No lemon needed
Breakfast
• 250 ml milk
• 3 bananas
• Quick calories and carbs to start the day
Meal 2
• 5 boiled eggs
• 2 to 3 bread slices
• One handful of peanuts
• Around 45 g protein total
• Eggs provide protein and healthy fats
• Peanuts are cheap and calorie dense
Lunch
• Full plate of white rice
• Dal or rajma
• 1 to 2 teaspoons ghee
• Complete protein with high carbs
• Ghee adds calories without large food volume
Pre-workout or afternoon meal
• 3 boiled potatoes, 200 to 250 g total
• 150 ml curd
• Supports clean mass gain
• Helps gut health and digestion
During workout
• 300 to 400 ml water
• Optional glucose if energy feels low
Post-workout
Vegetarian option
• 150 to 200 g paneer
• 2 to 3 bananas
Non-vegetarian option
• 4 to 5 eggs
• 2 to 3 bananas
Optional supplement
• Creatine
• Low cost and long lasting
• Supports strength, muscle mass, and weight gain
Snack option
• 100 g roasted chana
• Small pieces of jaggery
• Clean carbs and calories without junk food
Dinner
• Roti or rice, eat freely
• Vegetable with added ghee
• Optional potato paratha cooked with ghee
• Total daily calories matter most
Before bed
• 1 glass milk
• 2 to 3 dates
• Optional pinch of turmeric
Calories and results
• Around 2,500 calories per day
• Built for skinny or underweight people
• Focuses on mass gain, not belly fat
Why this plan works
• Budget friendly
• Home-based foods
• Minimal supplements
• High calorie intake
• Better digestion and appetite
The plan focuses on fast, natural weight gain using simple home foods on a ₹100 to ₹150 daily budget.
Follow it for four weeks without skipping a day to target a 5 to 10 kg increase.
Core idea
Weight gain depends on calorie density, not food quantity.
Eat simple, high-calorie foods that digest well and fit your budget.
Daily diet structure
Morning, empty stomach
• 1 to 2 glasses of warm water
• Improves digestion and appetite
• No lemon needed
Breakfast
• 250 ml milk
• 3 bananas
• Quick calories and carbs to start the day
Meal 2
• 5 boiled eggs
• 2 to 3 bread slices
• One handful of peanuts
• Around 45 g protein total
• Eggs provide protein and healthy fats
• Peanuts are cheap and calorie dense
Lunch
• Full plate of white rice
• Dal or rajma
• 1 to 2 teaspoons ghee
• Complete protein with high carbs
• Ghee adds calories without large food volume
Pre-workout or afternoon meal
• 3 boiled potatoes, 200 to 250 g total
• 150 ml curd
• Supports clean mass gain
• Helps gut health and digestion
During workout
• 300 to 400 ml water
• Optional glucose if energy feels low
Post-workout
Vegetarian option
• 150 to 200 g paneer
• 2 to 3 bananas
Non-vegetarian option
• 4 to 5 eggs
• 2 to 3 bananas
Optional supplement
• Creatine
• Low cost and long lasting
• Supports strength, muscle mass, and weight gain
Snack option
• 100 g roasted chana
• Small pieces of jaggery
• Clean carbs and calories without junk food
Dinner
• Roti or rice, eat freely
• Vegetable with added ghee
• Optional potato paratha cooked with ghee
• Total daily calories matter most
Before bed
• 1 glass milk
• 2 to 3 dates
• Optional pinch of turmeric
Calories and results
• Around 2,500 calories per day
• Built for skinny or underweight people
• Focuses on mass gain, not belly fat
Why this plan works
• Budget friendly
• Home-based foods
• Minimal supplements
• High calorie intake
• Better digestion and appetite
