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 Kappa Vevichathu with KanthariTuber Starch Base Mashed tapioca with bird-eye chilli; a dense starch base traditionally eaten before field work. 1 cup Kappa
2 Chillies 1.5 cup Kappa
2 Chillies 2 cup Kappa
3 Chillies 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Chembu Puzhukku with CoconutColocasia Resistant Starch Colocasia boiled and crushed with coconut; resistant starch that ferments slowly in the colon. 1 cup Chembu
2 tbsp Coconut 1.5 cup Chembu
3 tbsp Coconut 2 cup Chembu
4 tbsp Coconut 		~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 Olan with Matta RiceGourd and Coconut Milk Ash gourd and cowpea in thin coconut milk with red parboiled rice; light and low in added fat. 1 cup Rice
150 ml Olan 1.5 cup Rice
200 ml Olan 2 cup Rice
250 ml Olan 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Erissery with Kuthari ChoruPumpkin and Pulse Pair Pumpkin and cowpea erissery with parboiled rice; carotenoid pigment beside a complete pulse. 1 cup Choru
0.75 cup Erissery 1.5 cup Choru
1 cup Erissery 2 cup Choru
1.5 cup Erissery 		~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 Cheru Payar Thoran with CoconutGreen Gram Folate Green gram tossed dry with coconut; folate and pulse protein in a small measured portion. 0.5 cup Payar
2 tbsp Coconut 0.75 cup Payar
3 tbsp Coconut 1 cup Payar
4 tbsp Coconut 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Karikku Water with Cashew BitePotassium and Nut Fat Tender coconut water with a cashew bite; potassium restored with nut fat carrying the energy. 200 ml Karikku
18 g Cashew 250 ml Karikku
24 g Cashew 300 ml Karikku
30 g Cashew 		~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 Avial with Kanji and PayarMixed Vegetable Volume Mixed vegetables in coconut with rice gruel and cowpea; broad micronutrient spread at low fat. 1 cup Avial
1 cup Kanji 1.5 cup Avial
1.5 cup Kanji 2 cup Avial
2 cup Kanji 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Ulli Theeyal with Kuthari ChoruRoasted Coconut Gravy Shallots in a dark roasted coconut gravy with parboiled rice; deep flavour from browning, not fat. 1 cup Choru
150 ml Theeyal 1.5 cup Choru
200 ml Theeyal 2 cup Choru
250 ml Theeyal 		~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 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.