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 Andaman Coconut Porridge with BananaIsland Coconut Start Coconut milk porridge with banana; medium chain fat and potassium opening the day. 1 cup Porridge
1 Banana 1.5 cup Porridge
1 Banana 2 cup Porridge
1 Banana 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Island Cassava Mash with ChilliCassava Starch Base Cassava boiled and mashed with chilli; a dense island starch traditionally eaten before work. 1 cup Cassava 1.5 cup Cassava 2 cup Cassava ~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 Nicobar Mixed Vegetable Curry with MilletIsland Vegetable Pot Island vegetables in a light coconut curry with millet; broad micronutrients at low fat. 1 cup Millet
1 cup Curry 1.5 cup Millet
1.5 cup Curry 2 cup Millet
2 cup Curry 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Andaman Pumpkin Thoran with KanjiSquash Stir and Gruel Pumpkin tossed dry with coconut and rice gruel; carotenoid pigment in a hydrating plate. 1 cup Kanji
1 cup Thoran 1.5 cup Kanji
1.5 cup Thoran 2 cup Kanji
2 cup Thoran 		~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 Island Papaya Salad with LimeRaw Enzyme Salad Raw papaya shredded with lime; papain and vitamin C in a light high water portion. 1 cup Papaya
12 g Nuts 1.5 cup Papaya
16 g Nuts 2 cup Papaya
20 g Nuts 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Andaman Cashew with Sea SaltNut Fat Bridge Whole cashew with sea salt; steady plant fat holding the afternoon gap without a glucose spike. 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 Nicobar Bean Stew with MilletIsland Pulse Stew Local beans stewed with millet; pulse protein and fibre closing the day at a low fat cost. 1 cup Millet
1 cup Bean Stew 1.5 cup Millet
1.5 cup Bean Stew 2 cup Millet
2 cup Bean Stew 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Andaman Banana Flower Poriyal with RiceFlower Fibre Close Banana flower stir with rice; a dense insoluble fibre source with a simple grain to finish. 1 cup Rice
1 cup Poriyal 1.5 cup Rice
1.5 cup Poriyal 2 cup Rice
2 cup Poriyal 		~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.