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 Bastar Kodo Millet PorridgeKodo Millet Base A plain kodo millet porridge; one of the slowest releasing grains available in the region. 1 cup Porridge 1.5 cup Porridge 2 cup Porridge ~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Chhattisgarh Chila with ChutneyPulse Batter Pancake A pulse batter pancake with fresh chutney; plant protein with no dairy in the batter. 2 Chila
2 tbsp Chutney 3 Chila
3 tbsp Chutney 4 Chila
4 tbsp Chutney 		~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 Bastar Bamboo Curry with Kodo RiceShoot and Millet Bamboo shoot curry with kodo millet; fermented fibre beside a very low glycaemic grain. 1 cup Kodo
1 cup Bamboo 1.5 cup Kodo
1.5 cup Bamboo 2 cup Kodo
2 cup Bamboo 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Chhattisgarh Bhaji Tarkari with RiceWild Greens Plate Local wild greens cooked simply with rice; leaf iron and folate with minimal added oil. 1 cup Rice
1 cup Bhaji 1.5 cup Rice
1.5 cup Bhaji 2 cup Rice
2 cup Bhaji 		~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 Bastar Tamarind Cooler with ChanaSour Cup and Pulse A tamarind cooler with roasted gram; organic acid with a pulse protein element added. 200 ml Cooler
20 g Chana 250 ml Cooler
28 g Chana 300 ml Cooler
35 g Chana 		~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Chhattisgarh Til Ladoo CupSesame Bound Bite Sesame bound with jaggery in a small cup; seed calcium with a modest total sugar load. 20 g Ladoo 28 g Ladoo 35 g Ladoo ~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 Bastar Kohda Curry with MilletPumpkin and Grain Pumpkin curry with millet; carotenoid pigment with a dense low glycaemic grain to close. 1 cup Millet
1 cup Kohda 1.5 cup Millet
1.5 cup Kohda 2 cup Millet
2 cup Kohda 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Chhattisgarh Urad Bara with RiceBlack Gram Fritter Black gram fritters with rice; dense pulse protein with grain completing the amino profile. 2 Bara
1 cup Rice 3 Bara
1.5 cup Rice 4 Bara
2 cup Rice 		~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 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.