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 Sourdough with Smashed Avocado & HempFat & Fibre Toasted sourdough topped with smashed avocado, lemon, chilli flake and hemp hearts. 1 slice
½ Avocado 2 slices
1 Avocado 2 slices
1 Avocado
1 Orange 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Millet Congee with Sesame & ScallionEastern Start Millet slow-cooked into a savoury congee with sesame oil, scallion and pickled radish. 1.5 cups Congee 2 cups Congee 2.5 cups Congee ~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 Braised Tofu with Shiitake & BarleySichuan Protein Firm tofu braised with shiitake, star anise and dark soy until glossy, served over pearl barley. 1 cup Braised Tofu
½ cup Barley 1.5 cups Braised Tofu
¾ cup Barley 2 cups Braised Tofu
1 cup Barley 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Peanut Noodles with Edamame & CucumberCold Bowl Wholewheat noodles tossed in an unsweetened peanut sauce with edamame and cucumber. 1.5 cups Noodles 2 cups Noodles 2.5 cups Noodles ~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 Edamame with Chilli & LimeLegume Snack Steamed edamame pods tossed with chilli flake and lime. 100g Edamame 140g Edamame 180g Edamame ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Matcha with Fortified Soy MilkCalcium Pair Whisked matcha lengthened with fortified soy milk. 1 glass 1.5 glasses
15g Almonds 2 glasses
20g Almonds 		~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 Crispy Tofu with Pak Choi & Brown RiceEvening Protein Cornflour-dusted tofu baked crisp, tossed in ginger-soy and served with pak choi and brown rice. 120g Tofu
½ cup Rice 160g Tofu
¾ cup Rice 200g Tofu
1 cup Rice 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Hot & Sour Vegetable Soup with TofuLight Close Clear hot and sour broth with silken tofu, mushroom and bamboo shoot. 2 cups Soup 2.5 cups Soup 3 cups Soup ~410 kcal~550 kcal~685 kcal
P: 29g39g49g  |  C: 53g71g89g  |  F: 9g12g15g
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.