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 Shatkora Chana with ChiraCitrus and Chickpea Chickpea cooked with citrus peel and beaten rice; pulse protein with bitter citrus oils. 0.75 cup Chana
1 cup Chira 1 cup Chana
1.5 cup Chira 1.5 cup Chana
2 cup Chira 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Sylheti Chungapitha with CoconutBamboo Steamed Cake Rice cake steamed inside a bamboo tube with coconut; aromatic with no added cooking fat. 2 Pitha
2 tbsp Coconut 3 Pitha
3 tbsp Coconut 4 Pitha
4 tbsp Coconut 		~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 Satkora Dal with RiceCitrus Soured Pulse Lentils soured with citrus and rice; the acid supports iron uptake from the pulse. 1 cup Rice
0.75 cup Dal 1.5 cup Rice
1 cup Dal 2 cup Rice
1.5 cup Dal 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Kochu Loti Bhaji with BhatTaro Stem Fibre Taro stem stir with rice; the stem supplies insoluble fibre with very little added oil. 1 cup Bhat
1 cup Kochu Loti 1.5 cup Bhat
1.5 cup Kochu Loti 2 cup Bhat
2 cup Kochu Loti 		~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 Sylheti Amloki Achar CupGooseberry Vitamin C A small cup of gooseberry pickle; vitamin C and organic acid at a very low energy cost. 3 tbsp Achar
15 g Nuts 4 tbsp Achar
20 g Nuts 5 tbsp Achar
25 g Nuts 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Chana Bhuna Bite with LemonDry Roast Pulse Chickpea reduced dry with onion and lemon; pulse protein in a compact afternoon portion. 0.5 cup Chana 0.75 cup Chana 1 cup Chana ~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 Lau Dal with Panta BhatGourd Pulse and Ferment Gourd cooked into dal with fermented rice; cultures and electrolytes beside a pulse protein. 1 cup Panta
0.75 cup Dal 1.5 cup Panta
1 cup Dal 2 cup Panta
1.5 cup Dal 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Kumro Bhaja with Panta BhatPumpkin and Rice Water Pumpkin fried lightly with fermented rice; carotenoid pigment with a cooling ferment. 1 cup Panta
1 cup Kumro 1.5 cup Panta
1.5 cup Kumro 2 cup Panta
2 cup Kumro 		~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.