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 Missi Roti with Radish and White ButterGram Wheat Blend Adding gram flour to wheat lifts the protein of the flatbread by roughly a third with no change in preparation. 2 Roti 2 Roti
1 tsp Butter 3 Roti
1 tsp Butter 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Dalia Upma with Green PeasBroken Wheat Fibre Cracked wheat retains the bran layer, so the fibre and B-vitamin fraction survives cooking better than refined semolina. 1 bowl 1.5 bowl 2 bowl ~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 Lobia Masala with Wholewheat PhulkaBlack Eyed Pea Folate Cowpea is unusually folate-dense among pulses, which matters where the plan carries no leafy vegetable at midday. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Vatana Ragda with Millet BunDried Pea Protein White peas cooked soft give a pulse protein base that tolerates reheating without the texture loss dal shows. 1 katori
1 Bun 1.5 katori
1 Bun 2 katori
2 Bun 		~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 Moth Bean Chaat with Green Chilli and CorianderAscorbate Iron Pairing Germinated moth bean raises free amino acids, and the chilli ascorbate is present to convert non-haem iron to its absorbable form. 1 small bowl 1 bowl 1.5 bowl ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Masala Doodh with Almond SilverEvening Casein Load Warm milk with tree nut gives a slow protein fraction plus magnesium ahead of the overnight fast. 1 glass 1 glass 1.5 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 Punjabi Shalgam Masala with Multigrain PhulkaWinter Root Fibre Turnip cooked slow gives soluble fibre and glucosinolates at a fraction of the energy cost of a tuber-based evening curry. 1 katori
2 Phulka 1.5 katori
2 Phulka 2 katori
3 Phulka 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Punjabi Tinda Chana Dal with Jeera BhaatHydrating Gourd Pulse Apple gourd is over ninety per cent water, letting the dal carry the protein while total energy stays modest. 1 katori
1 cup Bhaat 1.5 katori
1.5 cup Bhaat 2 katori
2 cup Bhaat 		~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.