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 Chhum Han with RiceSteamed Vegetable Medley Vegetables steamed together with rice; no cooking oil at all and a broad micronutrient spread. 1 cup Rice
1 cup Chhum Han 1.5 cup Rice
1.5 cup Chhum Han 2 cup Rice
2 cup Chhum Han 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Mizo Bai with Bamboo ShootSimmered Greens Pot Mixed greens simmered with bamboo shoot; high fibre volume with very little added fat. 1 cup Bai 1.5 cup Bai 2 cup Bai ~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 Bekang Um with BhatFermented Soybean Dish Fermented soybean with rice; fermentation raises protein availability and adds vitamin K2. 1 cup Bhat
0.75 cup Bekang 1.5 cup Bhat
1 cup Bekang 2 cup Bhat
1.5 cup Bekang 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Antam Chutney with Millet RotiSour Relish and Grain A sour local chutney with millet bread; bright acid alongside a low glycaemic grain. 2 Roti
3 tbsp Antam 3 Roti
4 tbsp Antam 4 Roti
5 tbsp Antam 		~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 Mizo Sanpiau CupRice Porridge Cup A savoury rice porridge cup topped with herbs; hydrating and gentle on the afternoon gut. 1 cup Sanpiau 1.5 cup Sanpiau 2 cup Sanpiau ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Bai Bal with Roasted SesameGreen Pulse and Seed Greens and pulse with roasted sesame; plant protein with seed calcium in a small portion. 0.5 cup Bai Bal
12 g Sesame 0.75 cup Bai Bal
16 g Sesame 1 cup Bai Bal
20 g Sesame 		~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 Mizo Pumpkin Stew with RiceCarotenoid Root Stew Pumpkin stewed with rice; carotenoid pigment with a slow starch closing the day gently. 1 cup Rice
1 cup Pumpkin 1.5 cup Rice
1.5 cup Pumpkin 2 cup Rice
2 cup Pumpkin 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Zawngtah with Millet BhatTree Bean Sulphur Tree bean cooked with millet; sulphur compounds with pulse protein and a dense grain. 1 cup Bhat
0.75 cup Zawngtah 1.5 cup Bhat
1 cup Zawngtah 2 cup Bhat
1.5 cup Zawngtah 		~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.