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 Sogra with Garlic ChutneyArid Grain Anchor Thick pearl millet bread holds magnesium and slow starch; the raw garlic adds allicin without any added fat. 1 Sogra 1 Sogra
1 bowl Chaas 2 Sogra
1 bowl Chaas 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Khoba Roti with Kair ChutneyHand Pinched Wholegrain The pinched surface holds ghee in pockets rather than through the crumb, cutting total fat for the same mouthfeel. 1 Roti 1 Roti
2 tbsp Chutney 2 Roti
2 tbsp Chutney 		~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 Papad ki Sabzi with Jowar RotlaRapid Pulse Gravy Urad papad in a yoghurt gravy gives pulse protein where no fresh vegetable is available, a genuine arid-zone constraint. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Kabuli Chana Bafla with CorianderBaked Wheat Ball Baked rather than deep fried, the wheat ball is paired with white chickpea so the plate carries pulse protein alongside starch. 2 Bafla
1 katori 3 Bafla
1.5 katori 3 Bafla
2 katori 		~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 Kachri Chutney with Bajra KhakhraWild Melon Enzyme Wild desert melon contains proteolytic enzymes traditionally used to soften protein and it aids digestion here. 2 Khakhra 3 Khakhra 4 Khakhra ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Chaas with Rai and HingDigestive Buttermilk Mustard seed and asafoetida in a thin dairy base target the bloating that a pulse-heavy arid diet reliably produces. 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 Govind Gatte with Millet PulaoStuffed Besan Protein Gram flour dumplings filled with paneer and nut lift the protein density of a vegetable-scarce evening plate. 4 Gatte
1 cup 5 Gatte
1.5 cup 6 Gatte
2 cup 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Haldi Sabzi with Wholewheat PhulkaCurcumin Delivery Fresh turmeric rhizome cooked in a little fat and black pepper is the only form in which curcumin absorbs usefully. 1 katori
2 Phulka 1.5 katori
2 Phulka 2 katori
3 Phulka 		~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.