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 Chuda Bhaja with PeanutToasted Flake and Nut Beaten rice toasted with groundnut and curry leaf; light starch with legume fat throughout. 1 cup Chuda
18 g Peanut 1.5 cup Chuda
24 g Peanut 2 cup Chuda
30 g Peanut 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Enduri Pitha with Coconut FillingTurmeric Leaf Steaming Rice and lentil cakes steamed in turmeric leaf; the leaf lends aroma and no fat is added. 2 Pitha 3 Pitha 4 Pitha ~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 Dalma with Arua RiceLentil and Vegetable Lentils cooked with vegetables and rice; a complete plate with almost no added cooking fat. 1 cup Rice
1 cup Dalma 1.5 cup Rice
1.5 cup Dalma 2 cup Rice
2 cup Dalma 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Santula with Basi PakhalaFermented Rice Water Light vegetable santula with fermented rice water; the ferment supplies cultures and electrolytes. 1 cup Pakhala
1 cup Santula 1.5 cup Pakhala
1.5 cup Santula 2 cup Pakhala
2 cup Santula 		~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 Chhatua Sarbat with BananaRoast Gram Flour Drink Roasted gram flour drink with banana; pulse protein and potassium in a single glass. 25 g Chhatua
1 Banana 35 g Chhatua
1 Banana 45 g Chhatua
1 Banana 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Odia Badi Chura with MuriSun Dried Pulse Nugget Crushed sun-dried lentil nuggets with puffed rice; concentrated pulse protein in a light snack. 15 g Badi
1 cup Muri 20 g Badi
1.5 cup Muri 25 g Badi
2 cup Muri 		~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 Kanji Torani with Besara VegetablesSour Ferment Base Fermented rice water with mustard-cooked vegetables; cultures and pungent seed oils together. 1 cup Torani
1 cup Besara 1.5 cup Torani
1.5 cup Besara 2 cup Torani
2 cup Besara 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Ambula Khata with Millet BhataDried Mango Sour Dried mango khata with millet; organic acid aiding digestion at the close of the day. 1 cup Bhata
150 ml Khata 1.5 cup Bhata
200 ml Khata 2 cup Bhata
250 ml Khata 		~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.