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: Max 3–4 tsp cold-pressed groundnut or sesame oil per day.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Besan Chilla with Coconut ChutneyDairy Free Start Gram flour batter griddled with onion and coriander, served with a coconut chutney and no curd. 2 Chilla
3 tbsp Chutney 3 Chilla
4 tbsp Chutney 4 Chilla
4 tbsp Chutney 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Ragi Porridge with Almond Milk & JaggeryPlant Calcium Finger-millet porridge cooked in almond milk with jaggery, supplying calcium without dairy. 1 cup Porridge 1.5 cups Porridge
1 Banana 2 cups Porridge
1 Banana 		~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 Sindhi Sai Bhaji with Brown RiceB12 Fortified Pair Spinach cooked down with split gram, dill and vegetables into a thick sai bhaji, served with brown rice. 1.5 cups Sai Bhaji
½ cup Rice 2 cups Sai Bhaji
¾ cup Rice 2.5 cups Sai Bhaji
1 cup Rice 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Arbi Masala with Multigrain RotiComplete Protein Colocasia root cooked dry with ajwain and amchur, served with multigrain roti and a side of sprouts. 1.5 cups Arbi
1 Roti 2 cups Arbi
2 Roti 2.5 cups Arbi
2 Roti 		~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 Roasted Chana & Peanut MixIron Snack Bengal gram and peanuts dry-roasted with black salt, a plant iron source taken with lemon. 30g Mix 40g Mix
1 Orange 50g Mix
1 Orange 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Amla Juice with Soaked AlmondsAbsorption Pair Fresh gooseberry juice taken with soaked almonds, the vitamin C lifting non-haem iron uptake. 30ml Amla
10 Almonds 30ml Amla
15 Almonds 30ml Amla
20 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 Tofu Butter Masala with Jowar RotiEvening Protein Firm tofu in a cashew and tomato gravy made without cream or butter, with sorghum roti. 120g Tofu
1 Roti 160g Tofu
2 Roti 200g Tofu
2 Roti 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Moong Dal Khichdi with Sesame OilLight Close Moong dal and rice cooked soft, tempered in sesame oil rather than ghee. 1.5 cups Khichdi 2 cups Khichdi 2.5 cups Khichdi ~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 body composition goals are not progressing. Keep total cooking oil to 3–4 tsp/day. Limit added salt; use rock salt or sendha namak where possible.

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.