TrainersEye — Indian Non-Vegetarian Meal Plan

Daily Calories:

Instructions: Select ONE option per meal (Option A or B). Includes Meat & Poultry. | Hydration: 3–4 litres water daily. | Oil: Measure ghee/oil strictly. Prefer lean cuts of meat.

🌅 Meal 1 — Breakfast 7:00 – 9:00 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Tuna Basmati Brown Rice Porridge with chard, mint and sesame oilMarine Protein Pair Tuna Basmati Brown Rice Porridge with chard, mint and sesame oil. Measured ingredients for this preparation: tuna, basmati brown rice, chard, mint, and sesame oil. The portions are itemised rather than inferred from a combined serving. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	70g tuna in spring water, drained 60g dry basmati brown rice, simmered 7ml sesame oil 80g chard, prepared 2g mint 160ml water 90g tuna in spring water, drained 80g dry basmati brown rice, simmered 9ml sesame oil 120g chard, prepared 3g mint 230ml water 110g tuna in spring water, drained 105g dry basmati brown rice, simmered 11ml sesame oil 160g chard, prepared 4g mint 300ml water	~370 kcal~500 kcal~625 kcal P: 25g32g40g \| C: 50g68g85g \| F: 8g11g14g
B	Crab Whole Wheat Tikki with tender jackfruit, mint and groundnut oilMarine Protein Pair Crab Whole Wheat Tikki with tender jackfruit, mint and groundnut oil. The recipe lists its central ingredients: crab, whole wheat, tender jackfruit, mint, and groundnut oil. Every ingredient has its own stated portion; no component is concealed inside a composite measure. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	55g cooked crab meat 60g dry whole wheat, finely milled 8ml groundnut oil 80g tender jackfruit, prepared 2g mint 45ml water for the batter or dough 75g cooked crab meat 80g dry whole wheat, finely milled 10ml groundnut oil 120g tender jackfruit, prepared 3g mint 70ml water for the batter or dough 95g cooked crab meat 100g dry whole wheat, finely milled 12ml groundnut oil 160g tender jackfruit, prepared 4g mint 95ml water for the batter or dough	~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	Egg Horse Gram Jhol with bottle gourd, nigella seed and flaxseedEgg Protein Pair Egg Horse Gram Jhol with bottle gourd, nigella seed and flaxseed. Main components, each measured separately: egg, horse gram, bottle gourd, nigella seed, and flaxseed. Each quantity is recorded independently, making the composition clear and reproducible. Additional components measured separately for the method: groundnut oil. The whole egg and egg white are cooked until fully set. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	1 fully cooked whole egg (50g total) 100g dry horse gram, cooked 3g flaxseed 4ml groundnut oil for cooking 80g bottle gourd, prepared 0.5g nigella seed 160ml water 1 fully cooked whole egg (50g total) 135g dry horse gram, cooked 5g flaxseed 8ml groundnut oil for cooking 120g bottle gourd, prepared 0.8g nigella seed 230ml water 1 fully cooked whole egg (50g total) 170g dry horse gram, cooked 7g flaxseed 11ml groundnut oil for cooking 160g bottle gourd, prepared 1g nigella seed 300ml water	~485 kcal~645 kcal~805 kcal P: 28g37g46g \| C: 68g90g113g \| F: 11g15g19g
B	Rohu Millet Kosha with mustard greens, clove and peanutMarine Protein Pair Rohu Millet Kosha with mustard greens, clove and peanut. The ingredient breakdown is specific to this dish: rohu, millet, mustard greens, clove, and peanut. The produce, seasoning, fat, protein source and carbohydrate component remain visible as separate entries. Additional components measured separately for the method: groundnut oil. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	65g cooked rohu fillet 90g dry millet, cooked 8g peanut 1ml groundnut oil for cooking 80g mustard greens, prepared 0.5g clove 30ml water for steaming or pan-cooking 85g cooked rohu fillet 120g dry millet, cooked 12g peanut 1ml groundnut oil for cooking 120g mustard greens, prepared 0.8g clove 45ml water for steaming or pan-cooking 105g cooked rohu fillet 150g dry millet, cooked 14g peanut 2ml groundnut oil for cooking 160g mustard greens, prepared 1g clove 60ml water for steaming or pan-cooking	~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	Prawn Jowar Chaat with ridge gourd, ajwain and walnutMarine Protein Pair Prawn Jowar Chaat with ridge gourd, ajwain and walnut. Its measured culinary base comprises prawn, jowar, ridge gourd, ajwain, and walnut. The portions are itemised rather than inferred from a combined serving. Additional components measured separately for the method: groundnut oil. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	25g cooked prawn 35g dry jowar, finely milled 4g walnut 3ml groundnut oil for cooking 60g ridge gourd, prepared 0.5g ajwain 45ml water for the batter or dough 30g cooked prawn 45g dry jowar, finely milled 6g walnut 3ml groundnut oil for cooking 90g ridge gourd, prepared 0.8g ajwain 70ml water for the batter or dough 35g cooked prawn 60g dry jowar, finely milled 7g walnut 4ml groundnut oil for cooking 120g ridge gourd, prepared 1g ajwain 95ml water for the batter or dough	~225 kcal~295 kcal~370 kcal P: 11g14g18g \| C: 30g40g50g \| F: 7g9g11g
B	Rohu Oat Chilla with courgette, cardamom and peanutMarine Protein Pair Rohu Oat Chilla with courgette, cardamom and peanut. The preparation is built from separately portioned rohu, oat, courgette, cardamom, and peanut. Every ingredient has its own stated portion; no component is concealed inside a composite measure. Additional components measured separately for the method: groundnut oil. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	25g cooked rohu fillet 35g dry oat, finely milled 3g peanut 2ml groundnut oil for cooking 60g courgette, prepared 0.5g cardamom 45ml water for the batter or dough 30g cooked rohu fillet 50g dry oat, finely milled 3g peanut 3ml groundnut oil for cooking 90g courgette, prepared 0.8g cardamom 70ml water for the batter or dough 35g cooked rohu fillet 60g dry oat, finely milled 5g peanut 3ml groundnut oil for cooking 120g courgette, prepared 1g cardamom 95ml water for the batter or dough	~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	Tuna Finger Millet Stew with snake gourd, fennel frond and pistachio pasteMarine Protein Pair Tuna Finger Millet Stew with snake gourd, fennel frond and pistachio paste. The stated recipe centres on tuna, finger millet, snake gourd, fennel frond, and pistachio paste. Each quantity is recorded independently, making the composition clear and reproducible. Additional components measured separately for the method: groundnut oil. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	85g tuna in spring water, drained 60g dry finger millet, cooked 14g pistachio paste 2ml groundnut oil for cooking 80g snake gourd, prepared 2g fennel frond 160ml water 110g tuna in spring water, drained 80g dry finger millet, cooked 19g pistachio paste 2ml groundnut oil for cooking 120g snake gourd, prepared 3g fennel frond 230ml water 140g tuna in spring water, drained 100g dry finger millet, cooked 24g pistachio paste 2ml groundnut oil for cooking 160g snake gourd, prepared 4g fennel frond 300ml water	~420 kcal~555 kcal~695 kcal P: 30g40g50g \| C: 52g70g88g \| F: 10g13g16g
B	Egg Chickpea Kadhai with fennel, kasuri methi and groundnut oilEgg Protein Pair Egg Chickpea Kadhai with fennel, kasuri methi and groundnut oil. For a reproducible preparation, the core ingredients are egg, chickpea, fennel, kasuri methi, and groundnut oil. The produce, seasoning, fat, protein source and carbohydrate component remain visible as separate entries. The whole egg and egg white are cooked until fully set. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	1 fully cooked whole egg (50g total) 30g liquid egg white, cooked until fully set 75g dry chickpea, cooked 2ml groundnut oil 80g fennel, prepared 0.5g kasuri methi 30ml water for steaming or pan-cooking 1 fully cooked whole egg (50g total) 75g liquid egg white, cooked until fully set 100g dry chickpea, cooked 2ml groundnut oil 120g fennel, prepared 0.8g kasuri methi 45ml water for steaming or pan-cooking 1 fully cooked whole egg (50g total) 120g liquid egg white, cooked until fully set 130g dry chickpea, cooked 2ml groundnut oil 160g fennel, prepared 1g kasuri methi 60ml water for steaming or pan-cooking	~420 kcal~555 kcal~690 kcal P: 28g37g47g \| C: 54g72g90g \| F: 10g13g16g

Daily Total (approx.)

~2000kcal

~130gProtein

~200gCarbs

~75gFat

Tracking: Monitor weekly body weight and adjust portions by ±10% if metabolic goals are not progressing. Keep total cooking oil/ghee minimal and prioritize lean protein sources.

Nutraceutical Support: Formulated for metabolic optimization. Supplement with Berberine and Citrus Bergamot to prioritize lipid and craving control alongside this high-protein protocol.

Written/Suggested by the clinical team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This protocol is for educational purposes only. It does not constitute medical advice. Consult a physician before commencing any new nutritional or supplementation program.

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INDIAN NON-VEGETARIAN DIET PLAN