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 Gundruk Ko Achar with ChiuraFermented Leaf Acid Fermented leaf pickle with beaten rice; organic acids and cultures with a light starch. 3 tbsp Gundruk
1 cup Chiura 4 tbsp Gundruk
1.5 cup Chiura 5 tbsp Gundruk
2 cup Chiura 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Sel Roti with Aloo AcharRice Ring and Relish A rice flour ring with potato pickle; a festival starch balanced by an acid relish. 1 Sel Roti
0.75 cup Achar 1.5 Sel Roti
1 cup Achar 2 Sel Roti
1.5 cup Achar 		~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 Kwati Sprout Soup with BhatNine Bean Germination The nine-bean sprouted soup with rice; germination raises protein availability across the pulses. 1 cup Bhat
1 cup Kwati 1.5 cup Bhat
1.5 cup Kwati 2 cup Bhat
2 cup Kwati 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Sinki Ko Jhol with DhindoRadish Ferment Broth Fermented radish broth with millet dhindo; cultures with a dense low glycaemic grain. 1 cup Dhindo
200 ml Jhol 1.5 cup Dhindo
250 ml Jhol 2 cup Dhindo
300 ml Jhol 		~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 Bhatmas Sadeko with LemonSoybean Protein Snack Dressed roasted soybean with lemon; complete plant protein in a compact afternoon portion. 30 g Bhatmas 40 g Bhatmas 50 g Bhatmas ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Tama Bodi with Roasted SoybeanBamboo and Bean Fermented bamboo shoot with black-eyed bean and soybean; fermented fibre with pulse protein. 0.5 cup Tama Bodi 0.75 cup Tama Bodi 1 cup Tama Bodi ~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 Aloo Tama with BhatSour Shoot Curry Potato and fermented bamboo curry with rice; sour, warming and very low in added fat. 1 cup Bhat
1 cup Aloo Tama 1.5 cup Bhat
1.5 cup Aloo Tama 2 cup Bhat
2 cup Aloo Tama 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Iskus Ko Tarkari with DhindoChayote and Millet Chayote curry with millet dhindo; high water vegetable with a slow-releasing grain to close. 1 cup Dhindo
1 cup Iskus 1.5 cup Dhindo
1.5 cup Iskus 2 cup Dhindo
2 cup Iskus 		~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.