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 Sindhi Phulko with Bhugal TomatoLight Wheat Opener A thin unlayered wheat bread with slow-cooked tomato, keeping the morning fat load minimal before a training session. 2 Phulko 3 Phulko 4 Phulko ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Sanna Pakwara with CurdLayered Wheat Crisp Baked rather than fried, this holds its texture while dropping the fat by roughly two thirds against the traditional method. 2 Piece
3 tbsp Curd 3 Piece
4 tbsp Curd 4 Piece
4 tbsp Curd 		~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 Sindhi Bhee Chana Dal with PhulkoLotus Stem Pulse Lotus root fibre with bengal gram gives a firm textured plate that resists the softening long cooking causes elsewhere. 1 katori
2 Phulko 1.5 katori
2 Phulko 2 katori
3 Phulko 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Kachaloo Tuk with Moong ChilraTwice Cooked Tuber Colocasia flattened and re-crisped, paired with a green gram pancake so the starch does not arrive unaccompanied. 1 katori
2 Chilra 1.5 katori
2 Chilra 2 katori
3 Chilra 		~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 Sindhi Dal Moong Free Chikki with TilSesame Calcium Bar Sesame is among the densest plant calcium sources available, and jaggery carries the iron the seed lacks. 1 Piece 1 Piece 2 Piece ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Thadal with Melon Seed and FennelCooling Seed Drink Melon seed and fennel milled into a cold drink, giving magnesium and a mild diuretic effect in heat. 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 Sindhi Koki Tikri with Onion & AjwainRehydrated Evening Grain Wholemeal dough kneaded with onion and ajwain, pressed thin and cooked slowly on a dry tawa. 3 Phulko 4 Phulko 5 Phulko ~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Vangan Tuk with Kadhi and ChawalAubergine Potassium Aubergine crisped without deep fat, alongside a soured gram flour gravy that carries the protein for the plate. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
2 cup 		~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.