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 Bathua Paratha with Hung CurdWild Green Mineral Chenopodium leaf is unusually dense in iron and calcium for a green, and the curd supplies the protein counterweight. 1 Paratha 2 Paratha 2 Paratha
4 tbsp Curd 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Singhara Atta Cheela with CorianderWater Chestnut Flour Water chestnut flour is gluten-free and low in fat, useful where wheat is being deliberately rotated out. 2 Cheela 3 Cheela 4 Cheela ~375 kcal~505 kcal~630 kcal
P: 24g32g40g  |  C: 52g69g86g  |  F: 8g11g14g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Haryanvi Kachri Aloo with Bajra RotiWild Cucumber Acid Wild cucumber acidity performs the tenderising role that yoghurt does elsewhere, without adding a dairy load. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Kathal Kofta Curry with Jowar BhakriJackfruit Fibre Bulk Unripe jackfruit gives a fibrous texture at low energy, which is why it substitutes for meat in this cuisine. 1 katori
2 Bhakri 1.5 katori
2 Bhakri 2 katori
3 Bhakri 		~480 kcal~640 kcal~800 kcal
P: 27g36g45g  |  C: 66g88g110g  |  F: 12g16g20g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Bajra Ladoo with GondEdible Gum Density Tragacanth gum with millet gives a dense winter portion, placed where a long gap between meals is unavoidable. 1 Piece 1 Piece 2 Piece ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Aloe Amla Juice with Black PepperAscorbate Concentrate Indian gooseberry carries a heat-stable vitamin C, and the piperine improves its uptake alongside the day's iron. 1 glass 1 glass 1.5 glass ~225 kcal~295 kcal~365 kcal
P: 10g13g16g  |  C: 30g40g50g  |  F: 7g9g11g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Arbi ka Saag with Multigrain RotiColocasia Corm Starch Taro corm supplies a slowly digested starch and potassium, with a lower glycaemic figure than potato. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Masoor Dal Tadka with Jowar BhakriRed Lentil Iron Split red lentil cooks fast and returns iron and folate, suiting an evening where cooking time is short. 1 katori
2 Bhakri 1.5 katori
2 Bhakri 2 katori
3 Bhakri 		~410 kcal~550 kcal~685 kcal
P: 29g39g49g  |  C: 53g71g89g  |  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.