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 Neer Dosa with Kayi ChutneyThin Rice Crepe Thin unfermented rice crepes with coconut chutney; light on the gut with fat from the coconut. 3 Dosa
2 tbsp Chutney 4 Dosa
3 tbsp Chutney 5 Dosa
4 tbsp Chutney 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Kotte Kadubu with SambarJackfruit Leaf Steaming Rice batter steamed in jackfruit leaf cups with sambar; the leaf lends aroma without any fat. 2 Kadubu
150 ml Sambar 3 Kadubu
200 ml Sambar 4 Kadubu
250 ml Sambar 		~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 Menaskai with Kuchalakki RiceSweet Sour Coconut A sweet-sour coconut and mustard preparation with red rice; balanced acid, heat and slow starch. 1 cup Rice
0.75 cup Menaskai 1.5 cup Rice
1 cup Menaskai 2 cup Rice
1.5 cup Menaskai 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Koddel with Ragi MuddePulse Gravy and Millet Coconut and pulse gravy with finger millet balls; calcium from the millet with pulse protein. 2 Mudde
1 cup Koddel 3 Mudde
1.5 cup Koddel 4 Mudde
2 cup Koddel 		~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 Udupi Kadle Usli with CoconutChickpea Protein Cup Tempered brown chickpea with coconut; pulse protein and fibre in a compact afternoon portion. 0.5 cup Kadle 0.75 cup Kadle 1 cup Kadle ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Udupi Kashaya with Jaggery BiteSpice Decoction Warmth A spiced decoction with a small jaggery bite; warming, digestive and modest in total sugar. 200 ml Kashaya
10 g Jaggery 250 ml Kashaya
14 g Jaggery 300 ml Kashaya
18 g Jaggery 		~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 Tambuli with Ragi RottiCooling Herb Coconut A cooling coconut and herb tambuli with millet rotti; herbs and calcium in one light plate. 2 Rotti
150 ml Tambuli 3 Rotti
200 ml Tambuli 4 Rotti
250 ml Tambuli 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Sasive Huli with Beaten RiceMustard Seed Gravy A mustard-based gravy with beaten rice; pungent, light and easy on the evening digestion. 1 cup Beaten Rice
150 ml Huli 1.5 cup Beaten Rice
200 ml Huli 2 cup Beaten Rice
250 ml Huli 		~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.