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 Til Pitha with Black SesameSesame Calcium Cake Rice cakes rolled with black sesame; calcium and seed fat with a slow-digesting rice base. 2 Pitha 3 Pitha 4 Pitha ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Komal Chaul with Jaggery WaterSoft Rice No Cooking Soft rice that softens in water alone, taken with jaggery water; gentle on the morning gut. 1 cup Komal Chaul
10 g Jaggery 1.5 cup Komal Chaul
14 g Jaggery 2 cup Komal Chaul
18 g Jaggery 		~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 Khar with Raw Papaya and RiceAlkaline Preparation The traditional alkaline preparation with papaya and rice; settles the gut and aids digestion. 1 cup Rice
1 cup Khar 1.5 cup Rice
1.5 cup Khar 2 cup Rice
2 cup Khar 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Aloo Pitika with BhatMashed Potato and Oil Mashed potato with raw mustard oil and onion, with rice; phytosterols in an uncooked oil. 1 cup Bhat
1 cup Pitika 1.5 cup Bhat
1.5 cup Pitika 2 cup Bhat
2 cup Pitika 		~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 Assam Lemon Tenga with MuriCitrus Sour Cup A sour Assam lemon broth with puffed rice; bright acid and a very light starch element. 200 ml Tenga
1 cup Muri 250 ml Tenga
1.5 cup Muri 300 ml Tenga
2 cup Muri 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Bhut Jolokia Pickle with ChiraCapsaicin Ferment A trace of ghost chilli pickle with beaten rice; capsaicin lifts thermic response of a light snack. 1 tsp Pickle
1 cup Chira 1.5 tsp Pickle
1.5 cup Chira 2 tsp Pickle
2 cup Chira 		~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 Xaak Bhaji with Joha RiceMixed Greens Folate Mixed local greens with aromatic joha rice; folate and iron with a fragrant slow starch. 1 cup Rice
1 cup Xaak 1.5 cup Rice
1.5 cup Xaak 2 cup Rice
2 cup Xaak 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Ou Tenga Dal with BhatElephant Apple Dal Lentils soured with elephant apple and rice; pulse protein with an acid that aids iron uptake. 1 cup Bhat
0.75 cup Dal 1.5 cup Bhat
1 cup Dal 2 cup Bhat
1.5 cup Dal 		~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.