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 Pesarattu with Ginger ChutneyWhole Green Gram Crepe Whole green gram crepes with ginger chutney; a complete pulse protein without any dairy. 2 Pesarattu
2 tbsp Chutney 3 Pesarattu
3 tbsp Chutney 4 Pesarattu
4 tbsp Chutney 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Jonna Rotte with Kandi PachadiSorghum and Pulse Sorghum flatbread with a toor dal relish; gluten-free grain paired with a dense pulse protein. 2 Rotte
3 tbsp Pachadi 3 Rotte
4 tbsp Pachadi 4 Rotte
5 tbsp Pachadi 		~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 Thotakura Pappu with Korra AnnamAmaranth Leaf and Pulse Amaranth greens cooked into dal with foxtail millet; leaf iron with a low glycaemic grain. 1 cup Annam
0.75 cup Pappu 1.5 cup Annam
1 cup Pappu 2 cup Annam
1.5 cup Pappu 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Vankaya Pulusu with Jonna RotteSour Aubergine Stew Aubergine in a tamarind pulusu with sorghum bread; sour, low fat and high in fibre. 2 Rotte
1 cup Pulusu 3 Rotte
1.5 cup Pulusu 4 Rotte
2 cup Pulusu 		~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 Guggillu with Green ChilliSoaked Pulse Snack Soaked and tempered pulse with chilli; protein and fibre with almost no added fat. 0.5 cup Guggillu 0.75 cup Guggillu 1 cup Guggillu ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Ragi Java with JaggeryFinger Millet Calcium Finger millet gruel with a little jaggery; calcium-dense with a slow-releasing starch base. 200 ml Java
10 g Jaggery 250 ml Java
14 g Jaggery 300 ml Java
18 g 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 Tomato Kura with Sajja RotteLycopene and Millet Tomato kura with pearl millet bread; lycopene absorption improves with the oil in the tempering. 2 Rotte
1 cup Kura 3 Rotte
1.5 cup Kura 4 Rotte
2 cup Kura 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Ulavacharu with Korra AnnamHorse Gram Extract Horse gram broth with foxtail millet; a dense pulse extract with a low glycaemic grain. 1 cup Annam
150 ml Ulavacharu 1.5 cup Annam
200 ml Ulavacharu 2 cup Annam
250 ml Ulavacharu 		~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.