FuelPlanner Pro
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
Language:
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 Sarva Pindi with Green ChutneyRice Flour Griddle Cake A griddled rice flour cake studded with pulse and sesame; slow starch with seed fat throughout. 1 Sarva Pindi
2 tbsp Chutney 1.5 Sarva Pindi
3 tbsp Chutney 2 Sarva Pindi
4 tbsp Chutney 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Jonna Ganji with PeanutSorghum Gruel Base Sorghum gruel with groundnut; a hydrating slow starch with legume fat carrying the energy. 1 cup Ganji
18 g Peanut 1.5 cup Ganji
24 g Peanut 2 cup Ganji
30 g Peanut 		~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 Bachali Kura Pappu with RiceMalabar Spinach Iron Malabar spinach cooked into dal with rice; leaf iron with pulse protein in one plate. 1 cup Rice
0.75 cup Pappu 1.5 cup Rice
1 cup Pappu 2 cup Rice
1.5 cup Pappu 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Golichina Vankaya with Sajja RotiCrushed Aubergine Mash Fire-crushed aubergine with pearl millet bread; smoky, low fat and dense in insoluble fibre. 2 Roti
1 cup Vankaya 3 Roti
1.5 cup Vankaya 4 Roti
2 cup Vankaya 		~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 Telangana Verusenaga GuggilluGroundnut Pulse Mix Tempered groundnut and pulse; protein and monounsaturated fat in a measured afternoon cup. 0.5 cup Guggillu 0.75 cup Guggillu 1 cup Guggillu ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Ambali with Green Chilli SaltFermented Millet Gruel Fermented millet gruel with chilli salt; fermentation raises the bioavailability of the minerals. 200 ml Ambali 275 ml Ambali 350 ml Ambali ~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 Telangana Tomato Pachadi with RicePounded Relish Base A pounded tomato relish with rice; bright acid and lycopene with very little added fat. 1 cup Rice
3 tbsp Pachadi 1.5 cup Rice
4 tbsp Pachadi 2 cup Rice
5 tbsp Pachadi 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Korra Annam with Chintachiguru PappuTamarind Leaf Dal Foxtail millet with tender tamarind leaf dal; low glycaemic grain beside a sour pulse. 1 cup Annam
0.75 cup Pappu 1.5 cup Annam
1 cup Pappu 2 cup Annam
1.5 cup Pappu 		~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.