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 Gajar Mooli Shalgam Achar with Missi RotiWinter Root Ferment Three roots brined together give live culture and a wide mineral spread that no single pickle supplies. 2 Roti
2 tbsp 2 Roti
3 tbsp 3 Roti
3 tbsp 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Punjabi Gajrela with Skimmed MilkCarotenoid Milk Grain Red carrot beta-carotene needs fat and heat to convert, and the milk here provides exactly enough of both. 1 bowl 1.5 bowl 2 bowl ~375 kcal~505 kcal~630 kcal
P: 24g32g40g  |  C: 52g69g86g  |  F: 8g11g14g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Punjabi Chole Palak with Tandoori RotiChickpea Leaf Pairing Spinach folded into the chickpea gravy adds folate and non-haem iron to a pulse already high in both. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Punjabi Rongi Chawal with KachumberCowpea Folate Load Cowpea is unusually folate-dense among pulses, and the raw salad supplies the ascorbate that unlocks its iron. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
2 cup 		~480 kcal~640 kcal~800 kcal
P: 27g36g45g  |  C: 66g88g110g  |  F: 12g16g20g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Roasted Shakarkandi with Amchur and MintTuber Carotenoid Bite Sweet potato roasted in its skin retains beta-carotene and gives a slower glucose release than a white tuber. 1 whole 1 whole 2 whole ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Jau Kanji with Mint and AjwainDiuretic Grain Fluid Fermented barley brew returns fluid with a beta-glucan fraction and a long-standing mild diuretic action. 1 glass 1.5 glass 2 glass ~225 kcal~295 kcal~365 kcal
P: 10g13g16g  |  C: 30g40g50g  |  F: 7g9g11g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Punjabi Gobhi Matar with Multigrain PhulkaCruciferous Evening Plate Cauliflower glucosinolates with green pea protein, giving a low energy evening that still carries useful bulk. 1 katori
2 Phulka 1.5 katori
2 Phulka 2 katori
3 Phulka 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Punjabi Maah Chole ki Dal with PhulkaTwin Pulse Blend Black gram and split bengal gram together close the amino gaps that either pulse alone would leave open. 1 katori
2 Phulka 1.5 katori
2 Phulka 2 katori
3 Phulka 		~410 kcal~550 kcal~685 kcal
P: 29g39g49g  |  C: 53g71g89g  |  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.