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 Baked Beans on Wholegrain ToastBritish Start Reduced-sugar baked beans on wholegrain toast with black pepper. 1 cup Beans
1 slice Toast 1.5 cups Beans
2 slices Toast 2 cups Beans
2 slices Toast 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Granola with Coconut Yoghurt & FigCrunch Start Oat and seed granola with unsweetened coconut yoghurt and chopped fig. 40g Granola
1 bowl Yoghurt 55g Granola
1.5 bowls Yoghurt 70g Granola
2 bowls Yoghurt 		~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 Butter Bean & Kale Stew with RyeSlow Braise Butter beans braised with kale, leek and thyme, served with dark rye. 1.5 cups Stew
1 slice Rye 2 cups Stew
2 slices Rye 2.5 cups Stew
2 slices Rye 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Roasted Squash & Quinoa Salad with PepitasCold Plate Roasted squash with quinoa, rocket, cranberry and toasted pumpkin seed. 1.5 cups Salad 2 cups Salad 2.5 cups Salad ~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 Trail Mix of Walnut, Raisin & Cacao NibPortable Fat Walnut, raisin and cacao nib mixed and eaten by the handful. 30g Mix 40g Mix 50g Mix ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Fortified Oat Milk with CocoaCalcium Pair Fortified oat milk warmed with unsweetened cocoa and a little maple. 1 glass 1.5 glasses 2 glasses
15g 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 Mushroom & Walnut Wellington-Free RoastBaked Evening Mushroom and walnut mixture baked with herbs and served with roasted root vegetables. 1 portion Roast
1 cup Vegetables 1.5 portions Roast
1.5 cups Vegetables 2 portions Roast
2 cups Vegetables 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Leek & Potato Soup with Chive OilLight Close Leek and potato blended smooth with stock and finished with chive oil. 2 cups Soup 2.5 cups Soup 3 cups Soup
1 slice Bread 		~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.