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 Pondicherry Vegetable Ragout with BaguetteSlow Braised Ragout A slow vegetable ragout with bread; deep flavour built by long braising rather than added fat. 1 cup Ragout
60 g Baguette 1.5 cup Ragout
80 g Baguette 2 cup Ragout
100 g Baguette 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Creole Coconut Porridge with VanillaAromatic Coconut Base Coconut milk porridge scented with vanilla; medium chain fat with a gentle slow starch. 1 cup Porridge 1.5 cup Porridge 2 cup Porridge ~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 Creole Lentil Cassoulet with RiceSlow Cooked Pulse Pot Lentils slow-cooked with herbs and rice; pulse protein with grain completing the profile. 1 cup Rice
1 cup Cassoulet 1.5 cup Rice
1.5 cup Cassoulet 2 cup Rice
2 cup Cassoulet 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Pondy Aubergine Provencale with MilletHerb Braised Aubergine Aubergine braised with tomato and herbs, with millet; lycopene with a low glycaemic grain. 1 cup Millet
1 cup Aubergine 1.5 cup Millet
1.5 cup Aubergine 2 cup Millet
2 cup Aubergine 		~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 Pondy Tamarind Cooler with AlmondSour Electrolyte Cup A tamarind cooler with almond; organic acid and electrolytes with nut fat carrying the energy. 200 ml Cooler
18 g Almond 250 ml Cooler
24 g Almond 300 ml Cooler
30 g Almond 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Creole Cashew with Herb SaltNut Fat Portion Whole cashew with a creole herb salt; steady plant fat in a compact afternoon portion. 22 g Cashew 30 g Cashew 38 g Cashew ~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 Creole Chickpea Rougail with RiceTomato Chilli Pulse Chickpea in a tomato and chilli rougail with rice; pulse protein with lycopene alongside. 1 cup Rice
1 cup Rougail 1.5 cup Rice
1.5 cup Rougail 2 cup Rice
2 cup Rougail 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Pondy Vegetable Bouillon with MilletClear Broth Close A clear vegetable bouillon with millet; light and warming before the overnight fast. 1 cup Millet
200 ml Bouillon 1.5 cup Millet
250 ml Bouillon 2 cup Millet
300 ml Bouillon 		~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.