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 Chak Hao Porridge with SesameBlack Rice Anthocyanin Black rice porridge with sesame; anthocyanin pigment and seed calcium in one slow starch base. 1 cup Porridge
12 g Sesame 1.5 cup Porridge
16 g Sesame 2 cup Porridge
20 g Sesame 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Kelli Chana with GingerTempered Chickpea Tempered black chickpea with ginger; pulse protein and fibre with almost no added fat. 0.75 cup Chana 1 cup Chana 1.5 cup Chana ~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 Chagem Pomba with RiceFermented Soy Stew A slow soy and vegetable stew with rice; fermented soy supplies umami and complete protein. 1 cup Rice
1 cup Pomba 1.5 cup Rice
1.5 cup Pomba 2 cup Rice
2 cup Pomba 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Ooti with Peas and RiceAlkaline Pea Stew Dried peas cooked with alkaline water and rice; softens the pulse and improves its digestibility. 1 cup Rice
0.75 cup Ooti 1.5 cup Rice
1 cup Ooti 2 cup Rice
1.5 cup Ooti 		~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 Singju with Perilla PowderRaw Salad and Seed Raw shredded salad with perilla powder; plant omega-3 fat with a high raw fibre volume. 1 cup Singju
12 g Perilla 1.5 cup Singju
16 g Perilla 2 cup Singju
20 g Perilla 		~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Heikru Juice with Roasted ChanaGooseberry Vitamin C Gooseberry juice with roasted gram; vitamin C alongside a pulse protein element. 200 ml Heikru
20 g Chana 250 ml Heikru
28 g Chana 300 ml Heikru
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 Yongchak Eromba with RiceTree Bean Ferment Tree bean and vegetable mash with rice; fermented depth with a strong sulphur aroma. 1 cup Rice
1 cup Eromba 1.5 cup Rice
1.5 cup Eromba 2 cup Rice
2 cup Eromba 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Kangsoi Broth with Millet BhatClear Vegetable Broth A clear vegetable broth with millet; minimal oil and easy on the gut before an overnight fast. 1 cup Bhat
200 ml Kangsoi 1.5 cup Bhat
250 ml Kangsoi 2 cup Bhat
300 ml Kangsoi 		~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.