Day 1:

• Breakfast (450 calories): Moong Dal Cheela (2 medium-sized cheelas) with a side of curd (1 cup) and a small bowl of mixed vegetable salad (cucumber, tomato, onion). The cheelas provide protein and complex carbohydrates, while the curd adds probiotics and the salad provides essential vitamins and minerals.

• Lunch (600 calories): Rajma Masala (1.5 cups) with 2 whole wheat rotis and a side of green salad (spinach, carrots). Rajma is a high-protein legume, providing essential amino acids for muscle growth. Whole wheat rotis offer complex carbohydrates for sustained energy.

• Dinner (550 calories): Palak Paneer (1.5 cups) with 2 whole wheat rotis and a small bowl of brown rice (1/2 cup). Palak Paneer is rich in protein and iron, crucial for muscle repair and oxygen transport. Brown rice adds complex carbohydrates and fiber.

Day 2:

• Breakfast (400 calories): Besan Chilla (2 medium-sized cheelas) with a side of chopped onions and tomatoes and a small bowl of mixed fruit salad (apple, banana, orange). Besan chilla offers protein and fiber. Fruits provide vitamins and antioxidants.

• Lunch (650 calories): Chole Masala (1.5 cups) with 2 whole wheat parathas (stuffed with potatoes and spices) and a side of raita (yogurt with cucumber and spices). Chole provides protein and fiber. Parathas offer carbohydrates and healthy fats.

• Dinner (500 calories): Aloo Gobi (1.5 cups) with 2 whole wheat rotis and a side of dal makhani (1/2 cup). Aloo Gobi is a hearty vegetable dish, providing fiber and vitamins. Dal Makhani is a high-protein lentil dish.

Day 3:

• Breakfast (450 calories): Vegetable stuffed paratha (1 large) with a side of curd (1 cup) and pickle. The paratha provides carbohydrates and protein from the vegetables.

• Lunch (600 calories): Paneer Bhurji (1.5 cups) with 2 whole wheat rotis and a side salad (mixed greens with a light vinaigrette). Paneer Bhurji is a high-protein dish.

• Dinner (550 calories): Baingan Bharta (1.5 cups) with 2 whole wheat rotis and a side of dal tadka (1/2 cup). Baingan Bharta is a flavorful eggplant dish, providing fiber and vitamins. Dal Tadka adds protein and flavor.

Important Considerations:

• Portion sizes: Adjust portion sizes based on your individual caloric needs and activity level. Consult a nutritionist or dietitian for personalized recommendations.

• Hydration: Drink plenty of water throughout the day.

• Snacks: Include healthy snacks between meals if needed, such as fruits, nuts, or yogurt.

• Variety: This is a sample plan; feel free to incorporate other Punjabi vegetarian dishes to maintain variety and prevent boredom.

• Physical Activity: Combine this diet with a regular exercise routine for optimal muscle gain.

This meal plan is a suggestion and may need adjustments based on individual needs and preferences. It's crucial to consult with a healthcare professional or registered dietitian before making significant dietary changes, especially if you have any underlying health conditions. They can help create a personalized plan that aligns with your specific goals and health status.