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 Chholia Saag Wrap with Hung CurdChlorophyll Iron Load Green chickpea and mustard leaf carry non-haem iron and vitamin K; hung curd casein slows gastric emptying across the morning. 1 Wrap
3 tbsp Curd 1 Wrap
4 tbsp Curd 2 Wrap
4 tbsp Curd 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Amritsari Kulcha with Anardana AlooResistant Starch Base Cooled potato filling raises resistant starch, and pomegranate seed powder adds polyphenols that blunt the post-prandial glucose rise. 1 Kulcha 1 Kulcha
1 bowl Curd 2 Kulcha
1 bowl Curd 		~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 Jammu Rajma with Cumin BasmatiSlow Legume Carbohydrate Kidney beans deliver roughly 8 g fibre per portion, holding the midday glycaemic curve flat through the afternoon training window. 1 katori
1 cup Rice 1.5 katori
1.5 cup Rice 2 katori
2 cup Rice 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Amritsari Wadi Aloo with Ajwain ParathaUrad Ferment Protein Sun-dried urad dumplings are a fermented pulse concentrate, raising protein density well above the potato they are cooked with. 1 katori
1 Kulcha 1.5 katori
1 Kulcha 2 katori
2 Kulcha 		~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 Bhuna Chana with Amla PowderLow Energy Density Dry-heat bengal gram gives a firm high-protein afternoon bite, and the amla ascorbate converts its non-haem iron to an absorbable form. 25 g 35 g 45 g ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Flaxseed Raita with Grated CucumberAlpha-Linolenic Support Milled linseed contributes plant omega-3 and lignans in a hydrating dairy base suited to a hot afternoon gap. 1 glass
1 tsp Flax 1 glass
2 tsp Flax 1.5 glass
2 tsp Flax 		~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 Palak Paneer with Jowar PhulkaCalcium Protein Pair Paneer casein plus sorghum flatbread gives a slow overnight amino acid release with a gluten-light grain base. 1 katori
2 Phulka 1.5 katori
2 Phulka 2 katori
3 Phulka 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Dal Makhani with Wholewheat NaanOvernight Amino Release Whole urad and rajma cooked long give a dense complete-protein pairing appropriate for an evening recovery feed. 1 katori
1 Naan 1.5 katori
1 Naan 2 katori
2 Naan 		~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.