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 Kongu Arisi Paruppu SadamRice and Pulse Together Rice cooked with toor dal in one pot; grain and pulse together completing the amino acid profile. 1 cup Sadam 1.5 cup Sadam 2 cup Sadam ~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Thinai Pongal with PepperFoxtail Millet Base Foxtail millet pongal with cracked pepper; a low glycaemic grain with piperine for absorption. 1 cup Pongal 1.5 cup Pongal 2 cup Pongal ~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 Avarai Kootu with Kezhvaragu KaliBean and Finger Millet Broad bean kootu with finger millet; calcium-dense grain beside a pulse protein source. 1 cup Kali
0.75 cup Kootu 1.5 cup Kali
1 cup Kootu 2 cup Kali
1.5 cup Kootu 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Kongu Kathirikai Kadaiyal with RiceCrushed Aubergine Mash Aubergine crushed with tamarind and rice; smoky, low fat and rich in insoluble fibre. 1 cup Rice
1 cup Kadaiyal 1.5 cup Rice
1.5 cup Kadaiyal 2 cup Rice
2 cup Kadaiyal 		~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 Manathakkali Vathal with SaltBitter Berry Crisp Sun-dried black nightshade crisps with salt; bitter principles that settle the digestion. 12 g Vathal
15 g Nuts 16 g Vathal
20 g Nuts 20 g Vathal
25 g Nuts 		~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Thinai Maavu Drink with JaggeryMillet Flour Gruel Foxtail millet flour whisked into a drink with jaggery; slow starch in an easily taken form. 25 g Maavu
10 g Jaggery 34 g Maavu
14 g Jaggery 43 g Maavu
18 g Jaggery 		~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 Kollu Rasam with Samai RiceHorse Gram Broth Horse gram rasam with little millet; a dense pulse broth traditionally taken to aid metabolism. 1 cup Rice
200 ml Rasam 1.5 cup Rice
250 ml Rasam 2 cup Rice
300 ml Rasam 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Ellu Thogayal with Kambu SadamSesame Paste and Millet Sesame thogayal with pearl millet; seed calcium and fat closing the day with a dense grain. 1 cup Sadam
3 tbsp Thogayal 1.5 cup Sadam
4 tbsp Thogayal 2 cup Sadam
5 tbsp Thogayal 		~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.