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 Putharo with Tung RymbaiRice Cake and Ferment Soft fermented rice cakes with fermented soybean; two ferments raising mineral availability. 2 Putharo
2 tbsp Rymbai 3 Putharo
3 tbsp Rymbai 4 Putharo
4 tbsp Rymbai 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Jastem with Sohphlang SaladBitter Leaf and Root Bitter jastem greens with a raw sohphlang salad; bitters stimulate bile before the day begins. 1 cup Jastem
80 g Sohphlang 1.5 cup Jastem
110 g Sohphlang 2 cup Jastem
140 g Sohphlang 		~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 Khasi Pumpkin Curry with Red RiceSquash and Whole Grain Pumpkin curry with red rice; carotenoid pigment beside an unpolished slow starch. 1 cup Rice
1 cup Pumpkin 1.5 cup Rice
1.5 cup Pumpkin 2 cup Rice
2 cup Pumpkin 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Garo Kappa with Jastem HerbTapioca and Bitter Herb Tapioca cooked with bitter herbs; a dense root starch balanced by a bile-stimulating leaf. 1 cup Kappa
0.5 cup Herb 1.5 cup Kappa
0.75 cup Herb 2 cup Kappa
1 cup Herb 		~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 Sohphlang with Mustard OilRaw Root Crunch Raw sohphlang root dressed with mustard oil; crisp fibre with phytosterols from the raw oil. 100 g Sohphlang
1 tsp Oil 135 g Sohphlang
1.5 tsp Oil 170 g Sohphlang
2 tsp Oil 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Shillong Black Sesame CupSeed Mineral Cup A cup of crushed black sesame; calcium, magnesium and seed fat in a compact portion. 20 g Sesame 27 g Sesame 34 g Sesame ~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 Tungrymbai Dal with RiceFermented Soy Gravy Fermented soybean cooked into a thick gravy with rice; deep umami and complete plant protein. 1 cup Rice
0.75 cup Tungrymbai 1.5 cup Rice
1 cup Tungrymbai 2 cup Rice
1.5 cup Tungrymbai 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Garo Bamboo Curry with Millet BhatShoot Ferment Close Bamboo shoot curry with millet; fermented fibre and a dense grain closing the day. 1 cup Bhat
1 cup Bamboo 1.5 cup Bhat
1.5 cup Bamboo 2 cup Bhat
2 cup Bamboo 		~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.