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 Minicoy Breadfruit Mash with CoconutBreadfruit Resistant Starch Breadfruit mashed with coconut; resistant starch that ferments slowly through the colon. 1 cup Breadfruit
2 tbsp Coconut 1.5 cup Breadfruit
3 tbsp Coconut 2 cup Breadfruit
4 tbsp Coconut 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Lakshadweep Chukku KanjiDry Ginger Rice Gruel Rice gruel with dry ginger; hydrating and digestive, traditionally taken in the monsoon. 1 cup Kanji 1.5 cup Kanji 2 cup Kanji ~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 Coconut Vegetable Riha with RiceIsland Coconut Gravy Vegetables in a thin island coconut gravy with rice; medium chain fat carrying the plate. 1 cup Rice
1 cup Riha 1.5 cup Rice
1.5 cup Riha 2 cup Rice
2 cup Riha 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Breadfruit Curry with KanjiRoot Curry and Gruel Breadfruit curry with rice gruel; a dense island starch in a hydrating low fat plate. 1 cup Kanji
1 cup Curry 1.5 cup Kanji
1.5 cup Curry 2 cup Kanji
2 cup Curry 		~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 Island Coconut Sambol CupFresh Coconut Relish A cup of fresh coconut sambol; medium chain fat with chilli in a small measured portion. 3 tbsp Sambol 4 tbsp Sambol 5 tbsp Sambol ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Minicoy Jaggery Bite with CashewPalm Sugar and Nut A small palm jaggery bite with cashew; trace minerals with nut fat slowing the sugar release. 10 g Jaggery
18 g Cashew 14 g Jaggery
24 g Cashew 18 g Jaggery
30 g Cashew 		~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 Island Pumpkin Stew with MilletSquash and Grain Island pumpkin stewed with millet; carotenoid pigment with a low glycaemic grain. 1 cup Millet
1 cup Pumpkin 1.5 cup Millet
1.5 cup Pumpkin 2 cup Millet
2 cup Pumpkin 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Coconut Thoran with Red RiceCoconut Stir and Grain Vegetables tossed dry with coconut and red rice; unpolished grain closing the day slowly. 1 cup Rice
1 cup Thoran 1.5 cup Rice
1.5 cup Thoran 2 cup Rice
2 cup Thoran 		~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.