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 Badaga Hittu with CoconutSteamed Millet Cake Steamed millet flour hittu with coconut; a dense hill grain with fat from the fresh coconut. 1 cup Hittu
2 tbsp Coconut 1.5 cup Hittu
3 tbsp Coconut 2 cup Hittu
4 tbsp Coconut 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Nilgiri Samai Uppittu with CashewLittle Millet Savoury Little millet uppittu with cashew; a low glycaemic grain with nut fat carrying the energy. 1 cup Uppittu
15 g Cashew 1.5 cup Uppittu
20 g Cashew 2 cup Uppittu
25 g Cashew 		~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 Avarekai Saaru with Ragi KaliHill Bean and Millet Hyacinth bean saaru with finger millet; seasonal pulse protein with a calcium-dense grain. 1 cup Kali
1 cup Saaru 1.5 cup Kali
1.5 cup Saaru 2 cup Kali
2 cup Saaru 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Nilgiri Vegetable Korma with KezhvaraguHill Herb Gravy Vegetables in a hill herb korma with finger millet; herb polyphenols with a slow grain. 1 cup Kezhvaragu
1 cup Korma 1.5 cup Kezhvaragu
1.5 cup Korma 2 cup Kezhvaragu
2 cup Korma 		~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 Ooty Carrot Kosambari CupRaw Root Salad Raw grated carrot with soaked pulse and lemon; carotenoid pigment with a raw pulse protein. 0.75 cup Kosambari 1 cup Kosambari 1.5 cup Kosambari ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Badaga Nut Mix with Rock SaltHill Nut Fat Portion A hill nut mix with rock salt; steady plant fat in a compact measured afternoon portion. 20 g Nut Mix 27 g Nut Mix 34 g Nut Mix ~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 Nilgiri Bean Palya with Thinai SadamBean Stir and Millet Hill bean stir with foxtail millet; pulse protein and fibre with a low glycaemic grain. 1 cup Sadam
1 cup Palya 1.5 cup Sadam
1.5 cup Palya 2 cup Sadam
2 cup Palya 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Toda Millet Porridge with HerbsHill Grain Close A plain millet porridge finished with hill herbs; gentle and warming before an overnight fast. 1 cup Porridge 1.5 cup Porridge 2 cup Porridge ~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.