Hi, I recently lost some weight and now I want to gain back to an ideal weight of 62 kg from my current 56 kg. Im 510 tall. Could you suggest an easy-to-follow diet plan thats mainly vegetarian, preferably South Indian? I can have non-veg outside maybe twice a week. Would love your advice on this!

Congratulations on your weight loss. To gain weight in a healthy way, focus on nutrient-dense foods. Here's a vegetarian, South Indian-inspired diet plan:Daily Caloric IntakeTo gain weight, aim for an additional 250-500 calories above your maintenance level. For you, this would be around 2200-2500 calories per day.Meal PlanBreakfast- Idlis (2-3) with sambar and chutney (400 calories)- Pongal with vegetables and nuts (500 calories)- Whole-grain toast with avocado and banana (450 calories)Lunch- Brown rice with lentil-based sambar, vegetables, and a dollop of ghee (600 calories)- Whole-grain chapati with vegetable curry and dal (550 calories)- Mixed rice with vegetables, nuts, and seeds (500 calories)Snacks- Fresh fruits with nuts (150-200 calories)- Yogurt with honey and granola (200-250 calories)- Roasted chickpeas or makhana (100-150 calories)Dinner- Similar to lunch options, with a focus on complex carbohydrates, protein, and healthy fats.Non-Veg Options (2 times a week)- Grilled chicken or fish with brown rice and vegetables (500-600 calories)- Lentil-based soups with lean meat or eggs (400-500 calories)Additional Tips1. Eat frequently: 5-6 meals per day to keep your metabolism boosted.2. Incorporate healthy fats: Nuts, seeds, avocado, and olive oil.3. Choose calorie-dense foods: Dried fruits, granola, and trail mix.4. Stay hydrated: Drink plenty of water throughout the day.5. Consult a doctor or nutritionist: For personalized guidance and to ensure you're meeting your nutritional needs.