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 Konkani Pathrode with CoconutColocasia Leaf Roll Colocasia leaf rolled with rice batter and steamed; leaf iron with no added cooking fat. 2 Pathrode
2 tbsp Coconut 3 Pathrode
3 tbsp Coconut 4 Pathrode
4 tbsp Coconut 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Ambe Sasav with Beaten RiceMango Mustard Relish Ripe mango in a mustard and coconut relish with beaten rice; sweet, pungent and low in fat. 0.75 cup Sasav
1 cup Beaten Rice 1 cup Sasav
1.5 cup Beaten Rice 1.5 cup Sasav
2 cup Beaten Rice 		~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 Dali Thoy with RicePlain Pulse Base A plain tempered toor dal with rice; the simplest complete pulse and grain pairing on the estate. 1 cup Rice
1 cup Dali Thoy 1.5 cup Rice
1.5 cup Dali Thoy 2 cup Rice
2 cup Dali Thoy 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Valval with Ukda RiceCoconut Milk Vegetables Mixed vegetables in thin coconut milk with parboiled rice; gentle fat and a broad micronutrient set. 1 cup Rice
1 cup Valval 1.5 cup Rice
1.5 cup Valval 2 cup Rice
2 cup Valval 		~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 Kokum Sarbat with CashewGarcinia Cooler A chilled kokum cooler with cashew; anthocyanins with nut fat carrying the snack energy. 200 ml Sarbat
18 g Cashew 250 ml Sarbat
24 g Cashew 300 ml Sarbat
30 g Cashew 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Phov Upkari with Curry LeafBeaten Rice Temper Beaten rice tempered with curry leaf and coconut; a light starch snack with aromatic oils. 1 cup Phov 1.5 cup Phov 2 cup Phov ~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 Tendle Bibbe Upkari with RiceIvy Gourd and Cashew Ivy gourd with tender cashew and rice; fibre from the gourd with fat from the fresh nut. 1 cup Rice
1 cup Upkari 1.5 cup Rice
1.5 cup Upkari 2 cup Rice
2 cup Upkari 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Alsande Randayi with Ukda BhatBlack Eyed Bean Gravy Black-eyed bean in coconut gravy with parboiled rice; pulse protein closing the day. 1 cup Bhat
1 cup Randayi 1.5 cup Bhat
1.5 cup Randayi 2 cup Bhat
2 cup Randayi 		~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.