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 Chana Dal Pudla with Garlic ChutneyGriddle Protein Split Bengal gram batter spread thin on the tawa with onion and coriander, with a dry garlic chutney. 2 Pudla
2 tbsp Chutney 3 Pudla
3 tbsp Chutney
1 glass Buttermilk 4 Pudla
3 tbsp Chutney
1 glass Buttermilk
1 Banana 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Sabudana Khichdi with Peanut & Curry LeafFasting Staple Soaked tapioca pearls tossed with roasted peanut, curry leaf and green chilli. 1 cup Sabudana Khichdi 1.5 cups Sabudana Khichdi
1 Orange 2 cups Sabudana Khichdi
1 Orange
10 Almonds 		~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 Pav Bhaji with Wholewheat PavReduced Butter Mashed mixed vegetables cooked with pav bhaji masala using a fraction of the usual butter, with wholewheat pav. 1 cup Bhaji
1 Pav 1.5 cups Bhaji
2 Pav 2 cups Bhaji
2 Pav
1 bowl Salad 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Amti with Bhakri & Cabbage SabziMaharashtrian Base Pigeon pea amti with goda masala and kokum, served with jowar bhakri and a dry cabbage sabzi. 1 cup Amti
1 Bhakri
1 cup Cabbage 1.5 cups Amti
2 Bhakri
1.5 cups Cabbage 2 cups Amti
2 Bhakri
2 cups Cabbage 		~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 Matki Usal with LemonSprouted Snack Sprouted moth beans cooked with onion, garlic and goda masala, finished with lemon. 1 cup Matki Usal 1.5 cups Matki Usal
1 Guava 2 cups Matki Usal
1 Guava 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Kokum Sharbat with Roasted PeanutsCoastal Cooler Unsweetened kokum infusion with cumin, taken with dry-roasted peanuts. 1 glass Kokum
15g Peanuts 1 glass Kokum
20g Peanuts
1 Apple 1 glass Kokum
25g Peanuts
1 Apple 		~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 Vangi Bhaat with Cucumber KoshimbirSpiced Rice Aubergine cooked into spiced rice with goda masala, served with a cucumber and peanut koshimbir. 1 cup Vangi Bhaat
1 bowl Koshimbir 1.5 cups Vangi Bhaat
1 bowl Koshimbir 2 cups Vangi Bhaat
1 bowl Koshimbir
1 tsp Groundnut Oil 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Varan Bhaat with Steamed BeansPlain Close Plain unspiced pigeon pea with rice and a squeeze of lime, served with steamed beans. 1 cup Varan
½ cup Bhaat
1 cup Beans 1.5 cups Varan
¾ cup Bhaat
1.5 cups Beans 2 cups Varan
1 cup Bhaat
2 cups Beans
1 tsp Ghee 		~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.