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 Makki Roti with Gur and White ButterWholegrain Winter Start Maize flour supplies resistant starch and the unrefined jaggery contributes iron that refined sugar has stripped out. 2 Roti
10 g Gur 2 Roti
15 g Gur 3 Roti
15 g Gur 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Dalia Kheer with ChironjiSlow Milk Carbohydrate Cracked wheat simmered in milk gives a low glycaemic sweet start where casein moderates the starch release. 1 bowl 1.5 bowl 2 bowl ~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 Kali Dal with Tandoori Wholewheat RotiWhole Urad Protein Unsplit black gram retains its seed coat, giving markedly more insoluble fibre than the skinned dal of the same pulse. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Sarson Aloo Sabzi with Bajra RotlaMustard Green Iron Mustard leaf glucosinolates with potato potassium, chosen where a midday leafy vegetable is otherwise absent. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~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 Gur Chana with AjwainIron Jaggery Pair Bengal gram and jaggery eaten together is the traditional iron vehicle of this region, and thymol offsets the pulse gas load. 30 g 40 g 50 g ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Sattu Ladoo with Roasted GroundnutPortable Pulse Energy Roasted gram flour bound with groundnut gives a dense pulse protein bite that needs no refrigeration on a travel day. 1 glass 1 glass 1.5 glass ~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 Punjabi Soya Keema with PhulkaTextured Plant Protein Defatted soya granule carries a complete amino profile, making it the densest non-dairy protein available on a vegetarian evening. 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 Dhingri Mushroom Masala with Jeera ChawalSelenium Vehicle Oyster mushroom contributes selenium and ergothioneine, neither of which the pulse-led rest of the plan supplies. 1 katori
1 cup Chawal 1.5 katori
1.5 cup Chawal 2 katori
2 cup Chawal 		~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.