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 Malnad Halasina Happala with GanjiJackfruit Crisp and Gruel Jackfruit crisps with rice gruel; a traditional monsoon pairing that is light on the stomach. 2 Happala
1 cup Ganji 3 Happala
1.5 cup Ganji 4 Happala
2 cup Ganji 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Kesuvina Ele Patrode with CoconutColocasia Leaf Steam Colocasia leaf rolled with spiced batter and steamed; leaf iron with no added cooking fat. 2 Patrode
2 tbsp Coconut 3 Patrode
3 tbsp Coconut 4 Patrode
4 tbsp Coconut 		~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 Malnad Huli Saaru with Red RiceSour Pulse Gravy A sour pulse and coconut gravy with red rice; the unpolished grain slows the glycaemic climb. 1 cup Rice
1 cup Saaru 1.5 cup Rice
1.5 cup Saaru 2 cup Rice
2 cup Saaru 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Bidirina Kalale Palya with Ragi MuddeBamboo Shoot and Millet Bamboo shoot stir with finger millet balls; fermented fibre beside a calcium-dense grain. 2 Mudde
1 cup Palya 3 Mudde
1.5 cup Palya 4 Mudde
2 cup Palya 		~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 Appemidi Pickle with Beaten RiceWild Mango Ferment Wild mango pickle with beaten rice; fermented acid in a small portion with a light starch. 2 tbsp Pickle
1 cup Beaten Rice 3 tbsp Pickle
1.5 cup Beaten Rice 4 tbsp Pickle
2 cup Beaten Rice 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Malnad Kashaya CupSpice Decoction Cup A warming spice decoction; digestive and aromatic at almost no energy or carbohydrate cost. 200 ml Kashaya
15 g Nuts 250 ml Kashaya
20 g Nuts 300 ml Kashaya
25 g Nuts 		~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 Halasina Kayi Palya with Akki RottiRaw Jackfruit Fibre Raw jackfruit stir with rice rotti; a dense vegetable fibre with a simple griddled grain. 2 Rotti
1 cup Palya 3 Rotti
1.5 cup Palya 4 Rotti
2 cup Palya 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Kesu Soppu Saaru with RiceColocasia Leaf Broth Colocasia leaf broth with rice; leaf iron and a thin warming gravy to close the day. 1 cup Rice
200 ml Saaru 1.5 cup Rice
250 ml Saaru 2 cup Rice
300 ml Saaru 		~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.