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 cooking oils strictly. Do not use ghee or butter.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Poha with Peanut & Curry LeafQuick Start Flattened rice steamed with turmeric, peanut and curry leaf, no ghee anywhere. 1.5 cups Poha 2 cups Poha 2.5 cups Poha
1 Banana 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Sattu Paratha with PickleLegume Flour Roasted gram sattu spiced with ajwain and stuffed into wheat paratha, cooked in mustard oil. 1 Paratha 2 Parathas 2 Parathas
1 Apple 		~375 kcal~505 kcal~630 kcal
P: 22g29g36g  |  C: 54g72g90g  |  F: 8g11g14g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Sabut Masoor with Red RiceIron & Folate Whole brown lentils simmered with garlic and cumin until soft, served with unpolished red rice. 1 cup Masoor
½ cup Rice 1.5 cups Masoor
¾ cup Rice 2 cups Masoor
1 cup Rice 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Vegetable Sambar with IdliFermented Pair Vegetable sambar with steamed idli, the ferment improving mineral availability. 3 Idli
1 bowl Sambar 4 Idli
1.5 bowls Sambar 5 Idli
2 bowls Sambar 		~485 kcal~645 kcal~805 kcal
P: 30g40g50g  |  C: 64g85g106g  |  F: 12g16g20g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Sprouted Moong Salad with LemonRaw Legume Sprouted moong tossed with cucumber, tomato, coriander and lemon. 1 cup Salad 1.5 cups Salad 2 cups Salad ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Sesame & Jaggery ChikkiPlant Calcium Sesame set with jaggery into a firm chikki, one of the densest non-dairy calcium sources. 1 piece Chikki 1.5 pieces Chikki
1 Guava 2 pieces Chikki
1 Guava 		~220 kcal~290 kcal~360 kcal
P: 9g12g15g  |  C: 32g42g52g  |  F: 6g8g10g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Rajma Masala with Bajra RotiEvening Legume Kidney beans simmered in a light tomato masala, served with pearl-millet roti. 1 cup Rajma
1 Roti 1.5 cups Rajma
2 Roti 2 cups Rajma
2 Roti 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Tomato Saar with Steamed RiceLight Close Thin tomato saar with garlic and curry leaf, served with a small portion of rice. 2 cups Saar
½ cup Rice 2.5 cups Saar
¾ cup Rice 3 cups Saar
1 cup Rice 		~410 kcal~545 kcal~680 kcal
P: 32g42g52g  |  C: 50g67g84g  |  F: 9g12g15g
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.