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 Surti Locho with Sesame OilSteamed Gram Batter A soft steamed gram flour batter, unfried and eaten warm, which keeps the morning fat figure deliberately low. 1 plate 1.5 plate 2 plate ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Ponk Bhel with Lime and CorianderTender Sorghum Grain Immature sorghum eaten fresh retains moisture and vitamin C that the mature dried grain has entirely lost. 1 plate 1.5 plate 2 plate ~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 Surti Papdi Nu Shaak with Bajra RotloLilva Pod Protein Fresh field bean pod delivers pulse protein without the long soaking and cooking the dried seed demands. 1 katori
2 Rotlo 1.5 katori
2 Rotlo 2 katori
3 Rotlo 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Surti Sev Khamani with OnionCrumbled Gram Cake Steamed gram cake crumbled and tempered, giving around fourteen grams of pulse protein in a light midday form. 1 plate 1.5 plate 2 plate ~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 Surti Date Roll with AlmondDried Fruit Density Date and tree nut bound without added sugar, sized for the gap before a late session rather than after one. 1 Piece 2 Piece 2 Piece ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Coconut Water with Chia SeedNatural Electrolyte Coconut water carries potassium at physiological concentration, and the seed gel slows the gastric transit. 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 Surti Dal with Steamed Bhaat and KachumberSweet Sour Pulse Pigeon pea soured with kokum and lightly sweetened, a combination that improves iron uptake from the pulse. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
2 cup 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Valor Muthiya Nu Shaak with BhakriField Bean Dumpling Field bean cooked with a steamed gram dumpling, so the evening carries two distinct pulse sources rather than one. 1 katori
2 Bhakri 1.5 katori
2 Bhakri 2 katori
3 Bhakri 		~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.