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 Bajra Raab with JaggeryMillet Mineral Start Pearl millet gruel supplies magnesium and iron in a warm liquid vehicle that is tolerated on an early training stomach. 1 glass 1.5 glass 2 glass ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Moong Dal Cheela with Coriander Stem ChutneyComplete Pulse Protein Split green gram batter gives around 18 g protein without dairy, suiting a lactose-restricted morning. 2 Cheela 3 Cheela 3 Cheela
1 bowl Curd 		~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 Ker Sangri with Makki RotlaDesert Fibre Load Dried caper berry and bean pod carry very high insoluble fibre, giving bulk on a low water-availability plan. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Rajasthani Mangodi Sabzi with Churma RotiMoong Dumpling Protein Sun-dried moong dumplings hold their pulse protein through long storage, which is why this dish exists in an arid food system. 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 Bajra Khakhra with AjwainPortable Wholegrain A crisp thin wholegrain wafer that carries fibre without oil, sized for a mid-afternoon gap of two hours or less. 2 Khakhra 3 Khakhra 4 Khakhra ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Chaach with Roasted Jeera and MintElectrolyte Replacement Thin buttermilk restores sodium and potassium after heat exposure; cumin supports gastric comfort in the same window. 1 glass 1.5 glass 2 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 Gatta Curry with Millet BhakriBesan Protein Vehicle Gram flour dumplings raise the protein of an otherwise vegetable-poor desert menu without any dairy load. 4 Gatta
2 Bhakri 5 Gatta
2 Bhakri 6 Gatta
3 Bhakri 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Rajasthani Kadhi with Jeera PulaoFermented Dairy Base Soured gram-flour dairy gravy is low in fat yet protein-bearing, and cumin supports evening digestive comfort. 1 katori
1 cup Pulao 1.5 katori
1.5 cup Pulao 2 katori
2 cup Pulao 		~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.