FuelPlanner Pro
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
Language:
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 Amritsari Aloo Wadiyan with PhulkaFermented Pulse Nugget Sun-cured urad nuggets concentrate pulse protein and their ferment lowers the phytate that binds zinc. 1 katori
2 Phulka 1.5 katori
2 Phulka 2 katori
3 Phulka 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Ragi Malt with Cardamom and JaggeryFinger Millet Calcium Finger millet carries more calcium than any other cereal, which matters where dairy is limited at breakfast. 1 glass 1.5 glass 2 glass ~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 Chana Madra with Steamed ChawalYoghurt Chickpea Gravy A Himachali soured chickpea preparation where the dairy base supplies calcium the pulse alone cannot. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
2 cup 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Kulthi Dal with Multigrain RotiHorse Gram Density Horse gram is the highest protein pulse in common Indian use and is markedly high in iron and polyphenol. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~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 Roasted Til Papdi with AjwainSesame Seed Crisp A thin sesame wafer giving calcium and a small unsaturated fat fraction in a portion that will not blunt the next meal. 2 Piece 3 Piece 4 Piece ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Phirni Free Ragi Porridge with AlmondMillet Evening Filler Finger millet slow cooked with tree nut, sized to sit between a late session and a late evening meal. 1 small bowl 1 bowl 1.5 bowl ~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 Sarson Methi Saag with Makki RotlaTwin Leaf Iron Load Two bitter leaves used together widen the mineral and glucosinolate spread beyond what either supplies alone. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Paneer Bhurji with Multigrain PhulkaCasein Evening Load Crumbled fresh cheese gives slow-digesting casein for the overnight window, with a grain base of mixed flours. 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.