Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
Language:
Daily Calories:
Instructions: Select ONE option per meal (Option A or B). 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 Thepla with Chundo-Free Mango SaladTravel Friendly Wholewheat thepla rolled with fenugreek and turmeric, served with a fresh raw mango salad. 2 Thepla
1 bowl Salad 3 Thepla
1 bowl Salad
½ cup Curd 4 Thepla
1 bowl Salad
1 cup Curd 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Methi Muthiya with Tomato SauceSteamed Gujarati Fenugreek and gram flour bound into dumplings and steamed rather than fried, with a light tomato sauce. 5 Muthiya
2 tbsp Sauce 7 Muthiya
3 tbsp Sauce
1 glass Buttermilk 9 Muthiya
3 tbsp Sauce
1 glass Buttermilk
1 Pear 		~380 kcal~505 kcal~630 kcal
P: 20g27g34g  |  C: 55g72g90g  |  F: 9g12g15g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Gujarati Dal with Steamed Rice & BhindaSweet-Sour Dal Pigeon pea soured with kokum and lightly sweetened with jaggery, with steamed rice and okra. 1 cup Dal
½ cup Rice
1 cup Bhinda 1.5 cups Dal
¾ cup Rice
1.5 cups Bhinda 2 cups Dal
1 cup Rice
2 cups Bhinda 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Sev Tameta-Free Ringan Bateta with RotlaReduced Fry Aubergine and potato cooked dry with garlic and chilli, served with pearl-millet rotla and no fried sev. 1.5 cups Ringan Bateta
1 Rotla 2 cups Ringan Bateta
2 Rotla 2.5 cups Ringan Bateta
2 Rotla
1 tsp Groundnut Oil 		~485 kcal~645 kcal~810 kcal
P: 26g35g44g  |  C: 70g93g116g  |  F: 11g15g19g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Patra Rolls with Sesame TemperingFermented Snack Colocasia leaves layered with spiced gram flour, rolled, steamed and tempered with sesame seed. 4 Patra Rolls 6 Patra Rolls
1 Apple 8 Patra Rolls
1 Apple 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Chaas with Roasted Chana JorEveryday Cooler Thin buttermilk with cumin and coriander, taken with flattened roasted Bengal gram. 1 glass Chaas
25g Chana Jor 1 glass Chaas
35g Chana Jor
1 Orange 1 glass Chaas
45g Chana Jor
1 Orange 		~225 kcal~295 kcal~370 kcal
P: 12g16g20g  |  C: 28g38g48g  |  F: 7g9g11g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Oondhwa with Green ChutneyWinter Medley Coarse fermented grain and lentil batter baked with grated marrow and green peas, served with coriander chutney. 1 slice Oondhwa
2 tbsp Chutney 1.5 slices Oondhwa
3 tbsp Chutney 2 slices Oondhwa
3 tbsp Chutney
1 tsp Groundnut Oil 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Mag ni Dal with KhichdiLight Close Split moong cooked plain with cumin, served with a soft rice khichdi. 1 cup Mag ni Dal
1 cup Khichdi 1.5 cups Mag ni Dal
1.5 cups Khichdi 2 cups Mag ni Dal
2 cups Khichdi
1 tsp Ghee 		~420 kcal~555 kcal~690 kcal
P: 28g37g47g  |  C: 54g72g90g  |  F: 10g13g16g
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.