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 Marua Roti with ChutneyFinger Millet Bread Finger millet flatbread with a fresh chutney; calcium-dense grain with a low glycaemic response. 2 Roti
2 tbsp Chutney 3 Roti
3 tbsp Chutney 4 Roti
4 tbsp Chutney 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Chilka Roti with GhugniRice Lentil Batter A thin rice and lentil batter bread with dried pea curry; grain and pulse completing each other. 2 Chilka
0.75 cup Ghugni 3 Chilka
1 cup Ghugni 4 Chilka
1.5 cup Ghugni 		~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 Rugra Curry with Marua BhatWild Mushroom Umami Wild rugra mushroom curry with millet; ergothioneine and umami depth without any dairy. 1 cup Bhat
1 cup Rugra 1.5 cup Bhat
1.5 cup Rugra 2 cup Bhat
2 cup Rugra 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Koinar Saag with BhatBauhinia Leaf Iron Bauhinia greens cooked simply with rice; leaf iron and fibre with very little added fat. 1 cup Bhat
1 cup Saag 1.5 cup Bhat
1.5 cup Saag 2 cup Bhat
2 cup Saag 		~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 Sanai Phool Fry with SaltSunn Hemp Flower Sunn hemp flower fried lightly with salt; a seasonal fibre source in a small measured portion. 0.75 cup Sanai 1 cup Sanai 1.5 cup Sanai ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Jharkhand Chana Chatpata CupSpiced Chickpea Cup Boiled chickpea tossed with onion and lemon; pulse protein with a bright acid finish. 0.5 cup Chana 0.75 cup Chana 1 cup 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 Kachnar Kali Curry with Marua RotiFlower Bud Fibre Bauhinia flower buds cooked into a curry with millet bread; seasonal fibre with a dense grain. 2 Roti
1 cup Kachnar 3 Roti
1.5 cup Kachnar 4 Roti
2 cup Kachnar 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Charota Saag with RiceWild Leaf Close Wild charota greens with rice; a light plant-led close carrying iron and insoluble fibre. 1 cup Rice
1 cup Charota 1.5 cup Rice
1.5 cup Charota 2 cup Rice
2 cup Charota 		~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.