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 Handvo with Roasted Sesame CrustFermented Grain Ferment Overnight fermentation of rice and lentil batter lowers phytate, improving zinc and iron availability at breakfast. 2 Slice 3 Slice 4 Slice ~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Fenugreek Dhebra with ButtermilkBitter Glycaemic Modulator Methi galactomannan slows starch hydrolysis, flattening the rise from the pearl millet base of this griddle bread. 2 Thepla
3 tbsp Curd 3 Thepla
4 tbsp Curd 4 Thepla
4 tbsp Curd 		~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 Turiya Patra Nu Shaak with Bajra RotloRidge Gourd Water Load Ridge gourd and colocasia leaf give a high-water, high-potassium midday plate at very low energy cost. 1 katori
1 Rotla 1.5 katori
2 Rotla 2 katori
2 Rotla 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Sev Tameta Nu Shaak with PhulkaLycopene Vehicle Cooked tomato in oil raises lycopene bioavailability; the gram-flour sev adds a small pulse protein fraction. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~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 Khaman with Mustard TemperingLight Fermented Protein Steamed rather than fried, this keeps the afternoon fat load low while still returning around 9 g of pulse protein. 2 Piece 3 Piece 4 Piece ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Fajeto with Fennel and JaggeryVitamin A Carrier Mango carotenoid delivered in a yoghurt base, where the milk fat is what actually enables the retinol conversion. 1 small bowl 1 bowl 1.5 bowl ~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 Osaman with Steamed BhaatLow Residue Evening A thin skimmed pulse broth chosen where an evening low-residue feed is required before early morning work. 1 bowl
1 cup Bhaat 1.5 bowl
1 cup Bhaat 2 bowl
1.5 cup Bhaat 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Ringan no Olo with Jowar RotlaSmoked Aubergine Fibre Fire-roasted aubergine gives soluble fibre and potassium at very low energy cost for the final feed of the day. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~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.