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 Bedmi Puri with Aloo RasedarPulse Stuffed Bread Urad filling inside the wholewheat shell lifts the protein of the bread well above any plain fried alternative. 2 Puri
1 katori 3 Puri
1 katori 3 Puri
1.5 katori 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Baked Urad Kachori with Mooli SabziOven Set Pastry Setting the pastry in the oven rather than deep fat delivers the same pulse filling at roughly a third of the fat. 2 Piece
1 katori 3 Piece
1 katori 3 Piece
1.5 katori 		~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 Matar ka Nimona with Wholewheat RotiGreen Pea Puree Fresh pea ground to a gravy carries vitamin C alongside pulse protein, an uncommon combination in Indian curries. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Awadhi Petha Sabzi with Jeera ChawalAsh Gourd Water Load Ash gourd is over ninety five per cent water, letting a large midday portion arrive at very low energy cost. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
2 cup 		~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 Ramdana Ladoo with JaggeryAmaranth Calcium Bite Popped amaranth carries calcium and lysine, the amino acid that cereal grains are characteristically short of. 1 Piece 2 Piece 2 Piece ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Gud Ambli with Roasted JeeraTamarind Potassium Draught Tamarind and jaggery return potassium and a little iron in a cold drink suited to heavy sweat loss. 1 glass 1 glass 1.5 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 Awadhi Nawabi Dum Aloo with PhulkaSlow Sealed Tuber Sealing the pot holds the aromatics in without added fat, which is the point of the technique rather than a flourish. 1 katori
2 Phulka 1.5 katori
2 Phulka 2 katori
3 Phulka 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Sem Phali Masala with Jowar RotiBroad Bean Fibre Flat broad bean gives a firm insoluble fibre and a useful folate figure for an evening with no leafy vegetable. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~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.