Day 1:

• Breakfast (approx. 400 calories): Besan Chilla (gram flour pancake) with a side of chopped onions, tomatoes, and green chilies. A small bowl of mixed fruit (papaya, apple, banana). A cup of masala chai.

• Lunch (approx. 550 calories): Rajma Masala (kidney bean curry) with 2 medium-sized roti (whole wheat flatbread). A small side salad with cucumber and carrots. A small bowl of raita (yogurt dip).

• Dinner (approx. 450 calories): Palak Paneer (spinach and cheese curry) with 1.5 roti. A small portion of brown rice.

Day 2:

• Breakfast (approx. 350 calories): Aloo Paratha (potato stuffed flatbread) with a side of pickle and curd.

• Lunch (approx. 600 calories): Chicken Tikka Masala (moderate portion) with 2 roti. A side of steamed vegetables (mixed greens, cauliflower, carrots).

• Dinner (approx. 500 calories): Dal Makhani (creamy lentil curry) with 2 roti and a small portion of jeera rice (cumin rice).

Day 3:

• Breakfast (approx. 400 calories): Suji Halwa (semolina pudding) – a smaller portion to manage calorie intake. A cup of green tea.

• Lunch (approx. 550 calories): Chole Bhature (chickpea curry with fried bread) – a smaller portion of bhatura to control calories. A small raita.

• Dinner (approx. 450 calories): Sarson ka Saag (mustard greens curry) with 2 roti and a small portion of brown rice.

Day 4:

• Breakfast (approx. 380 calories): Vegetable Omelette with 2 slices of whole-wheat toast.

• Lunch (approx. 620 calories): Butter Chicken (moderate portion) with 2 roti. A side salad.

• Dinner (approx. 400 calories): Baingan Bharta (smoked eggplant mash) with 1.5 roti.

Day 5:

• Breakfast (approx. 420 calories): Peanut Butter and Banana Sandwich on whole-wheat bread.

• Lunch (approx. 580 calories): Kadhi Pakora (yogurt-based curry with fritters) with 2 roti.

• Dinner (approx. 450 calories): Malai Kofta (vegetable balls in creamy sauce) with 1.5 roti and a small portion of jeera rice.

Day 6:

• Breakfast (approx. 350 calories): Poha (flattened rice) with peanuts and potatoes.

• Lunch (approx. 600 calories): Paneer Tikka Masala with 2 roti and a side salad.

• Dinner (approx. 500 calories): Aloo Gobi (potato and cauliflower curry) with 2 roti.

Day 7:

• Breakfast (approx. 400 calories): Idli (steamed rice cakes) with sambar (lentil-based stew) and chutney.

• Lunch (approx. 550 calories): Rajma Chawal (kidney bean curry with rice).

• Dinner (approx. 450 calories): Vegetable Biryani (mixed vegetable rice dish) – a moderate portion.

Important Considerations:

• Portion Control: The calorie counts are estimates. Adjust portion sizes based on your individual needs and activity level.

• Variety: This is a sample plan; feel free to substitute dishes with other Punjabi options while maintaining a balance of carbohydrates, proteins, and fats.

• Hydration: Drink plenty of water throughout the day.

• Snacks: If needed, include healthy snacks like fruits, nuts, or yogurt between meals.

• Customization: This plan can be further customized based on your specific dietary needs and preferences (e.g., reducing oil, adding more vegetables). Consult a nutritionist or dietitian for personalized guidance.

This detailed plan provides a framework. Remember to adjust it based on your individual caloric needs and preferences. Always consult a healthcare professional before making significant dietary changes.