FuelPlanner Pro
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
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Daily Calories:
Instructions: Select ONE option per meal (Option A or B — not both). Includes Dairy.  |  Hydration: 3–4 litres water daily.  |  Oil: Measure ghee/oil strictly. Do not free-pour.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Mewari Makki Dhokla with Garlic ChutneySteamed Maize Cake Maize batter steamed rather than griddled, holding its B-vitamin content and needing no cooking fat at all. 3 Piece 4 Piece 5 Piece ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Rabodi Wafer with Chaas and MintCured Maize Crisp Sun-cured maize wafer keeps for months without refrigeration, which is why this exists in an arid food system. 2 Piece
1 glass 3 Piece
1 glass 4 Piece
1 glass 		~375 kcal~505 kcal~630 kcal
P: 22g29g36g  |  C: 54g72g90g  |  F: 8g11g14g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Mewari Gatta Pulao with RaitaBesan Dumpling Rice Gram flour dumplings folded through rice raise the protein of a grain-led plate without any meat or dairy gravy. 1 cup
3 tbsp Raita 1.5 cup
4 tbsp Raita 2 cup
4 tbsp Raita 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Chaulai Saag with Jowar BhakriAmaranth Leaf Iron Amaranth leaf carries more iron than spinach and less oxalate, so more of that iron is actually absorbed. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~485 kcal~645 kcal~805 kcal
P: 30g40g50g  |  C: 64g85g106g  |  F: 12g16g20g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Roasted Moth Namkeen with AmchurMoth Bean Crisp Dry roasted moth returns pulse protein in a shelf-stable form, and dried mango powder adds the acid that aids iron uptake. 25 g 35 g 45 g ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Mewari Gulab Sharbat with Basil SeedHydrating Seed Gel Basil seed swells to a gel that holds fluid in the gut for longer, useful where sweat loss has been sustained. 1 glass 1 glass 1.5 glass ~220 kcal~290 kcal~360 kcal
P: 9g12g15g  |  C: 32g42g52g  |  F: 6g8g10g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Mewari Bajra Khichda with KadhiCoarse Millet Evening Coarsely broken millet holds its bran through long cooking, so the fibre survives to the plate. 1 bowl
1 katori 1.5 bowl
1 katori 2 bowl
1.5 katori 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Mewari Suran Sabzi with Jowar RotiYam Resistant Starch Elephant foot yam cooled after cooking forms resistant starch, which ferments in the colon rather than absorbing as glucose. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~410 kcal~545 kcal~680 kcal
P: 32g42g52g  |  C: 50g67g84g  |  F: 9g12g15g
Daily Total (approx.)
~2000kcal
~85gProtein
~245gCarbs
~75gFat

Tracking: Monitor weekly body weight and adjust portions by ±10% if goals are not progressing. Keep total cooking oil/ghee minimal per the plan tier.

Micronutrients: Supplement with Vitamin B12, Vitamin D3, Berberine, and Citrus Bergamot to prioritize lipid and craving control alongside standard vegetarian protocols.

Written/Suggested by team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This plan is for educational purposes only. It does not constitute medical advice. Consult a physician before commencing any new nutritional protocol.