High-Calorie Gastric-Friendly Meal Plan

(Kathmandu, Nepal)
Increasing body weight safely requires a calorie surplus from nutritious, easy-to-digest foods. This plan
provides ~3000–3200 kcal/day spread over 5–6 small meals (every 3–4 hours) to avoid overloading the
stomach 1 2 . We emphasize energy-dense staples (rice, ghee, nuts, whole dairy) with proteins (dal,
eggs, chicken, paneer) and fibrous fruits. Healthy fats like ghee and nut butters add calories without gastric
irritation 3 4 . Probiotic foods (curd/yogurt) and bland seasonings (ginger, fennel) soothe digestion 5
6 . Small additions – e.g. a tablespoon of ghee on rice or a glass of warm milk – boost calories gently.

Overall, this balanced strategy (complex carbs + protein + healthy fat) supports gradual weight gain (≈0.25–
0.5 kg/week) while avoiding spicy, fried, or gas-forming foods 7 8 .

Ghee (clarified butter) is a traditional Nepali calorie-booster – one tablespoon adds ~100 kcal and aids digestion.
Using it on rice, dal or in tea enriches meals without upsetting the stomach 3 . The table below outlines
multiple options per meal using local ingredients. Portion sizes and approximate calories are given. Mild
spices (turmeric, cumin, ginger) and cooking tips (soaking lentils, eating slowly) are noted to keep meals
gastric-friendly 6 9 .

Breakfast (≈500–600 kcal)

• Option 1: Dahi-Chiura with Banana and Nuts – 1 bowl (150g) beaten rice soaked in 1 cup whole-
milk yogurt (dahi) with 1 small banana (≈100 kcal) and a sprinkle of crushed nuts/seeds (almonds or
peanuts, 2 tbsp). Total ≈400–500 kcal. Tip: Dahi-chiura is lightly spiced or unspiced; the curd and
banana aid digestion 9 . (Add a teaspoon of ghee on chiura for extra calories if tolerated.)

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 • Option 2: Egg Omelette with Roti and Milk – 2 eggs omelette (cooked in 1 tsp oil with minced
ginger and vegetables like spinach or tomato) + 2 medium whole-wheat rotis (dipped in ghee or
butter, each ~150 kcal) + 1 cup hot milk (200 ml, ~140 kcal). Total ≈550–600 kcal. Tip: Use minimal
chili powder; add a pinch of salt and herbs. Drinking warm milk or dahi helps soothe the stomach
5 .

Bananas are high in calories and gentle on the stomach. A traditional dahi-chiura (flat rice with yogurt and
banana) breakfast is about 300 kcal and easy to digest 9 . This combo provides quick energy and protein
without irritation.

Mid-Morning Snack (≈250–350 kcal)

• Option 1: Nut Yogurt Shake – Blend 1 cup whole milk yogurt (curd) with ½ banana and 1–2 tbsp
peanut or almond butter (or ground nuts). Calories ≈300. Tip: Drinking slowly helps avoid gas 6 .
(Alternatively, a lassi: yogurt blended with water/milk and a little honey.)
• Option 2: Fruit, Nuts, and Seeds – 1 medium apple or pear (peeled, ≈80 kcal) + handful of roasted
peanuts or makhanas (~50g, ≈300 kcal) or mixed nuts. Total ≈350 kcal. Tip: Include easy fruits like
papaya or ripe banana, and chew thoroughly 6 .

Lunch (≈700–800 kcal)

• Option 1: Veg Dal-Bhat-Tarkari – 1½ cups steamed white rice (≈300 kcal) + 1 cup well-cooked lentil
soup (dal, ≈230 kcal) + ½ cup mixed seasonal vegetable curry (e.g. soft-potato, carrot, spinach,
≈100 kcal) + 1 tsp ghee (≈40 kcal) + side of plain dahi (⅓ cup, ≈60 kcal) + fresh salad (tomato/
cucumber slices). Total ≈730 kcal. Tip: Cook dal with garlic/ginger and strain skins if sensitive. Use
minimal chili. Fresh curd and cucumbers aid digestion 6 5 .
• Option 2: Chicken Thigh Curry with Rice – 1½ cups rice (≈300 kcal) + 1 serving chicken curry (100g
chicken in ginger-turmeric gravy, ≈250 kcal) + 1 cup dal (≈230 kcal) + small salad. Total ≈780 kcal.

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 Tip: Remove chicken skin (to be leaner) and cook curry with cumin and coriander, not chili. A spoon of
ghee in rice boosts calories gently 3 .

A Nepali dal-bhat-tarkari platter (rice, lentils, vegetable curry, yogurt) provides ~600–1000 kcal 10 . This balanced
meal delivers carbohydrates, protein and fats. Adding ghee and curd increases calories without spicing up
the dish.

Afternoon Snack (≈300 kcal)

• Option 1: Milk and Dry Fruits – 1 glass warm whole milk (200 ml, ≈140 kcal) + 10–12 almonds/
walnuts (≈100 kcal) + 1 tsp honey or jaggery (≈20 kcal). Total ≈260 kcal. Tip: Sipping warm milk
slowly is soothing; honey/gur helps settle the stomach.
• Option 2: Curd with Fruit – 1 cup plain yogurt with chopped papaya or mango (seasonal, ripe,
≈150 kcal) + sprinkle of seeds (pumpkin/flax, 2 tbsp, ≈100 kcal). Total ≈300 kcal. Tip: Yogurt’s
probiotics help gut health 5 , and ripe fruits provide nutrients without acid.

Dinner (≈600–700 kcal)

• Option 1: Khichdi with Mashed Vegetables – 1 cup moong (yellow) khichdi (mung dal + rice
porridge, ≈350 kcal) + ½ cup lightly spiced soft vegetable curry + 1 cup curd (≈150 kcal) + 1 tsp
ghee. Total ≈600 kcal. Tip: Moong khichdi is very easy on the stomach. Cook vegetables (like carrot,
beans, potato) until soft. Ginger or ajwain (carom) in cooking aids digestion.
• Option 2: Roti with Paneer/Chicken Curry – 2 chapatis (made with oil or ghee, ≈300 kcal) + 1 cup
paneer curry (or chicken curry, ≈250 kcal) + ½ cup dal (≈115 kcal) + salad or curd (small). Total ≈665
kcal. Tip: Use homemade paneer or lean chicken; cook curry mildly. Rotis can be softened with ghee.
Eating slowly and not lying down immediately after meal prevents reflux 6 .

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Bedtime Snack (≈150–200 kcal)
• Option 1: Turmeric Milk – 1 cup whole milk warmed with a pinch of turmeric and honey (≈200
kcal). Tip: Aids sleep and digestion.
• Option 2: Rice Pudding or Curd with Honey – Small bowl (⅔ cup) of kheer (rice porridge with milk)
or curd with a drizzle of honey (≈180 kcal). Tip: Dairy before bed can be calming and adds protein
and calories.

Preparation Tips for Gastric Comfort: Favor steaming, boiling or slow-cooking. Avoid heavy frying. Use
ginger, cumin or fennel in cooking to ease digestion. Eat slowly, chew well, and drink warm water after
meals to help settle gas 6 11 . Avoid raw onions, garlic, cabbage or beans (which can cause gas), and skip
chili/heavy pickles.

Nutritional Strategy: This plan incrementally increases calories (about +300–500 kcal above maintenance
1 ) by adding healthy fats (ghee, nuts), more frequent meals (5–6 per day 2 ), and nutrient-dense foods

(whole dairy, whole grains, lean proteins 12 4 ). Each meal balances carbohydrates, proteins, and fats to
support muscle repair (important for an active athlete) and to spread calories through the day. Bland but
nourishing foods (rice, dal, yogurt, banana) protect the stomach lining 13 . Over time this consistent,
calorie-rich diet should promote steady weight gain while minimizing gastric upset (thanks to probiotic
curd, ginger, small meals, etc.) 5 9 .

Sources: Calorie and nutrition guidance are based on expert recommendations for healthy weight gain 7

4 and gastritis-friendly diets 8 9 . Local foods like dal-bhat and chiura are used as mainstays 10 9 .
All suggestions emphasize easily digestible preparation (no excessive chili or frying) for comfort 6 5 .

1 High-Calorie Snack Ideas for Weight Gain

https://health.clevelandclinic.org/high-calorie-snack-ideas-for-weight-gain

2 4 Dietitian for Weight Gain in Nepal

https://www.ntdivyagandhi.com/nepal/weight-gain.html

3 Weight Gain & Loss Diet Plan | Healthy Choice Aesthetic Hospital
https://healthychoicenepal.com/weight-gain-weight-loss-diet-plan/

5 8 13 Foods to Eat and Avoid for Gastritis Diet – thegoodbug

https://thegoodbug.com/blogs/news/food-good-for-gastric-diet?
srsltid=AfmBOor0Afi8IfswMkfmQJdO2CDLcJLnTGiA22qIHAO_eNHSJ4yKpv10

6 11Gastric Problems: Causes, Symptoms, Foods To Eat And Foods To Avoid, Home Remedies And Yoga
Exercises
https://www.netmeds.com/health-library/post/gastric-problems-causes-foods-to-eat-and-foods-to-avoid-home-remedies-and-
yoga-exercises?srsltid=AfmBOor2T3e9Zk0o9QuBAN5cbsDf8h_m-qHVuBlNA9Bj4u7dduYYtWeo

7 12 The 18 Best Healthy Foods to Gain Weight Fast

https://www.healthline.com/nutrition/18-foods-to-gain-weight

9 Dahi Chiwda Recipe: This is why Dahi Chiwda is the healthiest desi breakfast ever!
https://timesofindia.indiatimes.com/life-style/food-news/this-is-why-dahi-chiwda-is-the-healthiest-desi-breakfast-ever/
photostory/67611361.cms

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10 Guide to Nepali Dal Bhat for Travelers
https://www.sublimetrails.com/blog/nepali-dal-bhat