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).  |  Hydration: 3–4 litres water daily.  |  Oil: Measure olive oil strictly. Avoid deep frying.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Tofu Scramble with Turmeric & Nutritional YeastB12 Fortified Firm tofu crumbled and cooked with turmeric, black salt and nutritional yeast for B12. 150g Tofu Scramble
1 slice Toast 200g Tofu Scramble
2 slices Toast 250g Tofu Scramble
2 slices Toast 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Millet Muesli with Fortified Soy MilkFortified Drink Toasted millet flakes with sunflower seed, raisin and cinnamon, served in fortified soy milk. 1 bowl Muesli 1.5 bowls Muesli 2 bowls Muesli
10 Almonds 		~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 Lentil Bolognese with Wholewheat SpaghettiIron Anchor Brown lentils cooked down with tomato and herbs, served over wholewheat spaghetti. 1 cup Bolognese
½ cup Pasta 1.5 cups Bolognese
¾ cup Pasta 2 cups Bolognese
1 cup Pasta 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Tempeh & Broccoli Stir-Fry with Brown RiceFermented Protein Tempeh strips stir-fried with broccoli and tamari, served over brown rice. 120g Tempeh
½ cup Rice 160g Tempeh
¾ cup Rice 200g Tempeh
1 cup Rice 		~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 Hummus with Carrot & Pepper BatonsLegume Snack Chickpea hummus with lemon and tahini, served with raw vegetable batons. 4 tbsp Hummus
1 cup Vegetables 5 tbsp Hummus
1.5 cups Vegetables 6 tbsp Hummus
2 cups Vegetables 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Fortified Soy Latte with AlmondsCalcium Pair Fortified soy milk steamed with chicory, taken with whole almonds. 1 glass
15g Almonds 1 glass
20g Almonds 1.5 glasses
25g Almonds 		~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 Chickpea & Spinach Stew with FlatbreadEvening Legume Chickpeas simmered with spinach, cumin and lemon, served with wholegrain flatbread. 1.5 cups Stew
1 Flatbread 2 cups Stew
1 Flatbread 2.5 cups Stew
2 Flatbread 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Miso & Vegetable Noodle BrothLight Close White miso broth with soba, mushroom, greens and spring onion. 2 cups Broth 2.5 cups Broth 3 cups Broth ~420 kcal~555 kcal~690 kcal
P: 28g37g47g  |  C: 54g72g90g  |  F: 10g13g16g
Daily Total (approx.)
~2000kcal
~80gProtein
~255gCarbs
~68gFat

Tracking: Monitor weekly body weight and adjust portions by ±10% if goals are not progressing. Keep total cooking oil minimal per the plan tier.

Micronutrients: Supplement with Vitamin B12 (cyanocobalamin 500 mcg/day), Vitamin D3 (plant-based, 1000 IU/day), and Omega-3 (algae oil, 250 mg DHA/EPA) as standard for a vegan protocol.

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.