Gaining weight is mostly a math problem: eat more calories than you burn, every day, consistently. The trick is to do it with food that builds muscle and not just fat. Kerala kitchens already have everything you need.
Matta rice in bigger portions is the base. Two cups cooked per meal instead of one immediately adds 200+ calories of slow-digesting carbs. Pair it with protein-dense curries: beef ularthiyathu, chicken curry, prawn roast, mutton curry, or paneer for vegetarians.
Eggs are the cheapest protein source in India. Three to four eggs a day (boiled, omelette or curry) adds easy protein. Whole milk and curd add another 300–400 calories without much effort.
Coconut milk curries like stew, korma and molee are calorie-dense in a clean way. Use full coconut milk (first extraction) rather than diluted. A single bowl of chicken stew with full coconut milk is around 400 calories.
Don't skip the snacks. Banana, peanuts, dates, jaggery, ghee on rice — all traditional, all calorie-rich. A morning glass of banana shake with milk and 2 tablespoons of peanut butter adds 500 calories before you've even started lunch.
3-day high-calorie sample (~2500 kcal)
Day 1: 4 puttu + kadala curry + 2 boiled eggs · 2 cups matta rice + chicken curry + thoran + moru · banana + 2 tbsp peanut butter · 3 chapati + beef curry + 1 glass full milk
Day 2: 4 idli + sambar + chutney + 2 eggs · 2 cups matta rice + meen mulakittathu + avial · handful peanuts + banana shake · 3 appam + chicken stew (full coconut milk)
Day 3: 3 dosa + sambar + chutney + omelette · 2 cups matta rice + prawn roast + cabbage thoran + curd · dates + milk · 3 pathiri + mutton curry
For full personalisation see the main Kerala diet plan page, or read about how rice fits into your goals and the best Kerala foods to know.