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 Kavuni Arisi Puttu with CoconutAnthocyanin Whole Grain Steamed black rice puttu with coconut; the pigmented bran carries anthocyanins and slow starch. 1 cup Puttu
2 tbsp Coconut 1.5 cup Puttu
3 tbsp Coconut 2 cup Puttu
4 tbsp Coconut 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Kambu Kanji with Shallot & Curry LeafMillet Fermented Base Pearl millet cooked loose into a savoury kanji with shallot, green chilli and curry leaf. 1 cup Koozh
1 Shallot 1.5 cup Koozh
2 Shallots 2 cup Koozh
2 Shallots 		~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 Chettinad Kara Kuzhambu with Red RiceSpice Led Tamarind Gravy A hot tamarind gravy over red rice; the unpolished grain slows the glycaemic climb after lunch. 1 cup Rice
150 ml Kuzhambu 1.5 cup Rice
200 ml Kuzhambu 2 cup Rice
250 ml Kuzhambu 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Mochai Kootu with Kambu DosaiField Bean Protein Field bean kootu with millet dosai; pulse and millet together complete the amino acid profile. 0.75 cup Kootu
2 Dosai 1 cup Kootu
3 Dosai 1.5 cup Kootu
4 Dosai 		~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 Karuppu Kadalai Masiyal CupBlack Gram Iron Mashed black chickpea in a cup; iron and resistant starch in a portion that digests slowly. 0.5 cup Masiyal 0.75 cup Masiyal 1 cup Masiyal ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Nungu with Palm JaggeryIce Apple Electrolyte Fresh ice apple with a little palm jaggery; a naturally hydrating seasonal fruit with trace minerals. 3 Nungu
8 g Palm Jaggery 4 Nungu
12 g Palm Jaggery 5 Nungu
16 g Palm Jaggery 		~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 Vazhaipoo Vadai with Milagu RasamBanana Flower Fibre Banana flower fritters with a peppered rasam; the flower is a dense source of insoluble fibre. 2 Vadai
200 ml Rasam 3 Vadai
250 ml Rasam 4 Vadai
300 ml Rasam 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Vazhaithandu Poriyal with Kambu SadamBanana Stem Diuretic Banana stem stir with millet rice; the stem supports fluid balance and adds insoluble fibre. 1 cup Poriyal
1 cup Sadam 1.5 cup Poriyal
1.5 cup Sadam 2 cup Poriyal
2 cup Sadam 		~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.