30-Day Punjabi Vegetarian Weight-Gain Checklist with Winter Fruits

and Vegetables (Timed daily checklist)

Times fixed each day. Drink 2.5–3 L water daily. Strength training:
Mon/Wed/Fri (or any 3 non-consecutive days). Sleep 8–9 hours. Each line is a
checkbox you can print and tick daily.

Format per day: 06:30 Wake; 07:15 Morning snack; 09:30 Breakfast; 11:30
Mid-morning; 13:30 Lunch; 16:00 Afternoon snack; 18:15 Pre-workout; 19:00
Workout/rest; 20:30 Dinner; 22:00 Bed snack; Water goal; Exercise tick.

Day 1

 [ ] 06:30 Warm full-fat milk 300–350 ml + 1 tbsp honey + 1 tbsp

peanut butter

 [ ] 07:15 Smoothie: milk + 1 apple (chopped) + 3 tbsp oats + 1 tbsp

peanut butter

 [ ] 09:30 Aloo-paneer stuffed paratha (2) + bowl curd + glass milk

 [ ] 11:30 Lassi (150–200 ml) + 8 almonds

 [ ] 13:30 Lunch: 3 rotis + rajma (large bowl) + 120 g paneer bhurji +

salad (spinach + carrot) with 1 tbsp oil/ghee

 [ ] 16:00 Peanut butter on 2 slices brown bread + 1 small

kinnow/mandarin

 [ ] 18:15 Banana (pre-workout)

 [ ] 19:00 Strength workout or rest (tick)

 [ ] 20:30 Dinner: 2 rotis + dal tadka + mixed veg (cauliflower + peas)

with paneer cubes

 [ ] 22:00 Warm milk 200 ml with 1 tsp ghee

 [ ] Water goal met

 [ ] Exercise completed (if scheduled)

Day 2

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 1 guava + 2 tbsp roasted chana

 [ ] 09:30 Besan chilla stuffed with paneer (2) + glass milk

  [ ] 11:30 Curd bowl + 8 cashews

 [ ] 13:30 Lunch: 1.5 cups rice + chole + 150 g paneer tikka + salad
(cabbage + carrot)

 [ ] 16:00 Paneer butter sandwich on brown bread

 [ ] 18:15 150 ml sweet lassi

 [ ] 19:00 Light walk or rest

 [ ] 20:30 Dinner: Khichdi with ghee + bowl dal + sautéed methi

(fenugreek)

 [ ] 22:00 Curd 2 tbsp + 1 tsp honey

 [ ] Water goal met

 [ ] Exercise tick

Day 3

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 Smoothie: milk + 1 orange + oats + nuts

 [ ] 09:30 3 idlis with 2 tbsp ghee + glass milk

 [ ] 11:30 Lassi + 10 almonds

 [ ] 13:30 Lunch: 3 rotis + dal makhani + soya masala + salad (spinach

+ radish)

 [ ] 16:00 Large banana + 1 tbsp peanut butter on roti

 [ ] 18:15 150 ml buttermilk (chaas)

 [ ] 19:00 Strength workout

 [ ] 20:30 Dinner: 2 rotis + paneer matar + raita (cucumber)

 [ ] 22:00 Warm milk 200 ml with ghee

 [ ] Water goal met

 [ ] Exercise tick

Day 4

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 2 dates + handful roasted peanuts

  [ ] 09:30 Oats porridge (full-fat milk) + jaggery + mixed nuts + diced
apple

 [ ] 11:30 Bowl curd + seasonal fruit (pomegranate seeds)

 [ ] 13:30 Lunch: 1.5 cups rice + rajma + 120 g paneer sabzi + salad
(cabbage)

 [ ] 16:00 Small aloo paratha + curd

 [ ] 18:15 150 ml lassi

 [ ] 19:00 Light yoga or rest

 [ ] 20:30 Dinner: Makki di roti (2) + sarson da saag + extra ghee

 [ ] 22:00 Warm milk + honey

 [ ] Water goal met

 [ ] Exercise tick

Day 5

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 Smoothie: milk + 1 apple + peanut butter + cocoa (opt)

 [ ] 09:30 Paneer sandwich with butter + glass milk

 [ ] 11:30 Lassi + 8 cashews

 [ ] 13:30 Lunch: 3 rotis + chole + aloo gobi with paneer cubes + salad
(spinach)

 [ ] 16:00 Protein shake (milk + 2 tbsp powdered nuts/soy)

 [ ] 18:15 Banana (pre-workout)

 [ ] 19:00 Strength workout

 [ ] 20:30 Dinner: 2 rotis + dal + mixed sabzi (carrot + peas)

 [ ] 22:00 Curd with 1 tsp ghee

 [ ] Water goal met

 [ ] Exercise tick

Day 6

 [ ] 06:30 Warm milk + honey + peanut butter

  [ ] 07:15 1 kinnow + roasted chana

 [ ] 09:30 Poha with peanuts + roasted paneer cubes + glass milk

 [ ] 11:30 Curd + 8 almonds

 [ ] 13:30 Lunch: 1.5 cups rice + dal + soya masala + salad (radish +
carrot)

 [ ] 16:00 Methi paratha with butter + curd

 [ ] 18:15 150 ml lassi

 [ ] 19:00 Light walk or active rest

 [ ] 20:30 Dinner: Khichdi + paneer cubes + salad (spinach)

 [ ] 22:00 Warm milk with ghee

 [ ] Water goal met

 [ ] Exercise tick

Day 7

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 Yogurt smoothie: yogurt + 1 apple + oats + nuts

 [ ] 09:30 Gobi paratha + bowl curd + glass milk

 [ ] 11:30 Lassi + 10 cashews

 [ ] 13:30 Lunch: 3 rotis + dal + paneer butter masala + salad (cabbage

+ carrot)

 [ ] 16:00 Sweet lassi or malai milk + dry fruits (dates, raisins)

 [ ] 18:15 Banana (pre-workout)

 [ ] 19:00 Rest day activities

 [ ] 20:30 Dinner: 2 rotis + rajma + sautéed greens (spinach)

 [ ] 22:00 Curd with honey

 [ ] Water goal met

 [ ] Exercise tick

Day 8
  [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 Smoothie: milk + 1 pomegranate (seeds) + oats + 1 tbsp

ghee

 [ ] 09:30 Paneer-methi paratha + curd + glass milk

 [ ] 11:30 Lassi + 8 almonds

 [ ] 13:30 Lunch: 3 rotis + chole + soya chunk curry + salad (spinach,

radish)

 [ ] 16:00 Peanut butter toast (2 slices) + 1 apple

 [ ] 18:15 150 ml buttermilk

 [ ] 19:00 Strength workout

 [ ] 20:30 Dinner: 2 rotis + dal + mixed veg (cauliflower + peas) +

paneer cubes

 [ ] 22:00 Warm milk with ghee

 [ ] Water goal met

 [ ] Exercise tick

Day 9

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 1 guava + mixed nuts

 [ ] 09:30 Idli (3) + ghee + sambar + glass milk

 [ ] 11:30 Curd + seasonal fruit (orange)

 [ ] 13:30 Lunch: 1.5 cups rice + dal makhani + paneer tikka + salad
(cabbage)

 [ ] 16:00 Paneer bhurji on toast

 [ ] 18:15 Banana (pre-workout)

 [ ] 19:00 Light walk or rest

 [ ] 20:30 Dinner: 2 rotis + aloo-gobi + raita

 [ ] 22:00 Curd with honey

 [ ] Water goal met

  [ ] Exercise tick

Day 10

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 Smoothie: milk + 1 apple + oats + nuts

 [ ] 09:30 Oats upma with vegetables + glass milk

 [ ] 11:30 Lassi + 8 cashews

 [ ] 13:30 Lunch: 3 rotis + rajma + paneer sabzi + salad (spinach)

 [ ] 16:00 Peanut butter + banana on roti

 [ ] 18:15 150 ml lassi

 [ ] 19:00 Strength workout

 [ ] 20:30 Dinner: Khichdi + dal + sautéed peas + carrot sabzi

 [ ] 22:00 Warm milk with ghee

 [ ] Water goal met

 [ ] Exercise tick

Day 11

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 2 dates + roasted peanuts

 [ ] 09:30 Besan cheela stuffed with palak-paneer + glass milk

 [ ] 11:30 Curd + 8 almonds

 [ ] 13:30 Lunch: 1.5 cups rice + chole + soya masala + salad

(cabbage)

 [ ] 16:00 Aloo paratha (small) + curd

 [ ] 18:15 Banana (pre-workout)

 [ ] 19:00 Light yoga or rest

 [ ] 20:30 Dinner: 2 rotis + dal + mixed veg (cauliflower + peas)

 [ ] 22:00 Curd with honey

 [ ] Water goal met

  [ ] Exercise tick

Day 12

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 Smoothie: milk + apple + peanut butter + cocoa

 [ ] 09:30 Paneer sandwich + glass milk

 [ ] 11:30 Lassi + 10 cashews

 [ ] 13:30 Lunch: 3 rotis + dal makhani + aloo-gobi + salad (spinach)

 [ ] 16:00 Protein shake (milk + powdered nuts)

 [ ] 18:15 150 ml buttermilk

 [ ] 19:00 Strength workout

 [ ] 20:30 Dinner: 2 rotis + paneer matar + raita (cucumber)

 [ ] 22:00 Warm milk with ghee

 [ ] Water goal met

 [ ] Exercise tick

Day 13

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 1 kinnow + roasted chana

 [ ] 09:30 Poha with peanuts + roasted paneer + glass milk

 [ ] 11:30 Curd + seasonal fruit (apple slices)

 [ ] 13:30 Lunch: 1.5 cups rice + rajma + paneer bhurji + salad (radish)

 [ ] 16:00 Methi paratha + curd

 [ ] 18:15 Banana (pre-workout)

 [ ] 19:00 Light walk or rest

 [ ] 20:30 Dinner: Khichdi + dal + mixed sabzi (carrot + peas)

 [ ] 22:00 Curd with honey

 [ ] Water goal met

 [ ] Exercise tick
Day 14

 [ ] 06:30 Warm milk + honey + peanut butter

 [ ] 07:15 Yogurt smoothie: yogurt + 1 orange + oats + nuts

 [ ] 09:30 Gobi paratha + bowl curd + glass milk

 [ ] 11:30 Lassi + 8 almonds