A calorie-dense vegetarian week for the child who is underweight on the growth chart — ghee, paneer, banana, makhana and full-cream milk doing the work instead of junk.
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This chart is for the child a paediatrician or a growth chart has called underweight — not for bulking up a child who is growing fine. The approach is the one every Indian grandmother and most dietitians agree on: energy-dense versions of normal food, not more volume. Ghee goes on the khichdi and parathas without apology, milk is full-cream, curd is whole, sheera and makhana kheer are breakfasts rather than treats, and paneer appears through the week. A child's stomach is small; every spoon has to carry more.
Protein rides along with the calories so the gain is build, not padding — dal makhani, rajma, chole, paneer, soya and peanuts each take a day. The two snacks matter more on this chart than any other: a banana milkshake or dry-fruit ladoo after school, and a handful of makhana or a peanut-butter toast in the evening, add 300–400 kcal that three meals alone cannot. The meals here average about 1,550 kcal in child portions; with those snacks and two glasses of full-cream milk, the day lands between 1,900 and 2,100 kcal.
Expect weight to move over weeks and months, not days — a quarter to half a kilo a month is a good trajectory for a school-age child. Grocery quantities are written for two adults and two children, with the calorie-dense extras scaled to the child who needs them.
Breakfast, lunch and dinner for all seven days. Import it and every slot lands in your planner, where you can swap any dish.
Day | 🥐 Course Breakfast | 🥗 Course Lunch | 🍲 Course Dinner |
|---|---|---|---|
mon | Aloo paratha with white butter and curd 480 kcal |  Dal makhani with jeera rice 580 kcal |  Matar paneer with roti and salad 540 kcal |
tue |  Rava sheera with banana 450 kcal |  Kadhi pakora with rice 560 kcal |  Dal khichdi with ghee 480 kcal |
wed |  Peanut butter toast with banana 430 kcal |  Lemon rice with potato roast 540 kcal |  Soya pulao with raita 500 kcal |
thu |  Sabudana khichdi with peanuts and curd 450 kcal |  Rajma with jeera rice 570 kcal |  Sweet potato paratha with curd 500 kcal |
fri |  Daliya porridge with jaggery and nuts 420 kcal |  Chole bhature 650 kcal |  Palak paneer with rice and roti 520 kcal |
sat |  Makhana kheer with fruits 420 kcal |  Pav bhaji 580 kcal |  Soya chunk masala with roti 500 kcal |
sun |  Puri with aloo tamatar and sooji halwa 560 kcal |  Paneer butter masala with naan 620 kcal |  Vegetable khichdi with kadhi 470 kcal |
This exact week in your own planner, every slot editable.
Take all 21 meals with you — free, in a planner where you can swap any dish, build the shopping list and print the week.
Everything the week needs, grouped the way a market trip goes. Untick what you already have before you download.
Quantities are for the household this plan is written for. Import the plan and the planner's Shopping List will rebuild this from your own portion setting, including anything you change in the week.
21 dishes across seven days. Each links to a recipe video search — and once the plan is in your planner, you can save one video per meal so it is remembered next time.
A week of mild, familiar food children actually finish — with vegetables folded into things they already like rather than served on the side to be negotiated over.
Both school boxes planned for the whole week — a short-break box and a dry, room-temperature-safe lunch box for every school day, so tiffin stops being a 6 am decision.
A Monday-to-Sunday food chart for the nursery-to-Class-1 age band — all five food groups every day, in dishes a small child can eat without a negotiation.
