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 Chirer Pulao with PeanutBeaten Rice and Nut Beaten rice tossed with vegetables and groundnut; light starch with legume fat and protein. 1 cup Chire
18 g Peanut 1.5 cup Chire
24 g Peanut 2 cup Chire
30 g Peanut 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Ghugni with Muri and CorianderDried Pea Protein Dried pea curry with puffed rice; pulse protein and fibre with a very low fat contribution. 0.75 cup Ghugni
1 cup Muri 1 cup Ghugni
1.5 cup Muri 1.5 cup Ghugni
2 cup Muri 		~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 Sukto with Gobindobhog RiceBitter Principle Opener The bitter vegetable medley with short grain rice; bitters stimulate bile at the start of a meal. 1 cup Rice
1 cup Sukto 1.5 cup Rice
1.5 cup Sukto 2 cup Rice
2 cup Sukto 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Cholar Dal with Aloo BhajaBengal Gram Protein Split bengal gram with coconut and a potato fry; dense pulse protein with a modest fried element. 0.75 cup Dal
0.5 cup Aloo 1 cup Dal
0.75 cup Aloo 1.5 cup Dal
1 cup Aloo 		~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 Jhal Muri with ChanachurPuffed Rice and Pulse Puffed rice tossed with spiced pulse mix and chilli; light starch with a pulse protein element. 1 cup Muri
20 g Chanachur 1.5 cup Muri
28 g Chanachur 2 cup Muri
35 g Chanachur 		~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Gondhoraj Sherbet with ChanaCitrus Aromatic Cooler Gondhoraj lime sherbet with roasted gram; bright citrus oils with a pulse protein element added. 200 ml Sherbet
20 g Chana 250 ml Sherbet
28 g Chana 300 ml Sherbet
35 g Chana 		~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 Mocha Ghonto with RiceBanana Flower Iron Banana flower cooked down with coconut and rice; iron and insoluble fibre in a low fat plate. 1 cup Rice
1 cup Mocha 1.5 cup Rice
1.5 cup Mocha 2 cup Rice
2 cup Mocha 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Posto Bata with BhatPoppy Seed Paste Ground poppy seed paste with rice; seed fat and magnesium closing the day gently. 1 cup Bhat
3 tbsp Posto 1.5 cup Bhat
4 tbsp Posto 2 cup Bhat
5 tbsp Posto 		~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.