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 Foxtail Millet Masala Bowl with French bean, turmeric and tahiniMarine Protein Pair Tuna Foxtail Millet Masala Bowl with French bean, turmeric and tahini. Measured ingredients for this preparation: tuna, foxtail millet, French bean, turmeric, and tahini. 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.	55g tuna in spring water, drained 70g dry foxtail millet, cooked 8g tahini 1ml groundnut oil for cooking 80g French bean, prepared 0.5g turmeric 30ml water for steaming or pan-cooking 70g tuna in spring water, drained 95g dry foxtail millet, cooked 11g tahini 1ml groundnut oil for cooking 120g French bean, prepared 0.8g turmeric 45ml water for steaming or pan-cooking 85g tuna in spring water, drained 115g dry foxtail millet, cooked 15g tahini 1ml groundnut oil for cooking 160g French bean, prepared 1g turmeric 60ml water for steaming or pan-cooking	~375 kcal~500 kcal~625 kcal P: 26g34g42g \| C: 48g64g80g \| F: 9g12g15g
B	Tuna Little Millet Breakfast Roll with raw papaya, fenugreek leaf and mustard oilMarine Protein Pair Tuna Little Millet Breakfast Roll with raw papaya, fenugreek leaf and mustard oil. The recipe lists its central ingredients: tuna, little millet, raw papaya, fenugreek leaf, and mustard 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.	55g tuna in spring water, drained 75g dry little millet, finely milled 4ml mustard oil 80g raw papaya, prepared 2g fenugreek leaf 45ml water for the batter or dough 70g tuna in spring water, drained 100g dry little millet, finely milled 5ml mustard oil 120g raw papaya, prepared 3g fenugreek leaf 70ml water for the batter or dough 85g tuna in spring water, drained 120g dry little millet, finely milled 8ml mustard oil 160g raw papaya, prepared 4g fenugreek leaf 95ml water for the batter or dough	~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	Egg Ragi Bhuna with cauliflower, garlic and ground linseedEgg Protein Pair Egg Ragi Bhuna with cauliflower, garlic and ground linseed. Main components, each measured separately: egg, ragi, cauliflower, garlic, and ground linseed. 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 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) 85g liquid egg white, cooked until fully set 90g dry ragi, cooked 5g ground linseed 2ml groundnut oil for cooking 80g cauliflower, prepared 2g garlic 30ml water for steaming or pan-cooking 1 fully cooked whole egg (50g total) 120g liquid egg white, cooked until fully set 115g dry ragi, cooked 11g ground linseed 3ml groundnut oil for cooking 120g cauliflower, prepared 3g garlic 45ml water for steaming or pan-cooking 1 fully cooked whole egg (50g total) 155g liquid egg white, cooked until fully set 150g dry ragi, cooked 14g ground linseed 5ml groundnut oil for cooking 160g cauliflower, prepared 4g garlic 60ml water for steaming or pan-cooking	~485 kcal~645 kcal~810 kcal P: 24g32g40g \| C: 72g96g120g \| F: 11g15g19g
B	Crab Barnyard Millet Masala Stew with drumstick pod, coriander leaf and rapeseed oilMarine Protein Pair Crab Barnyard Millet Masala Stew with drumstick pod, coriander leaf and rapeseed oil. The ingredient breakdown is specific to this dish: crab, barnyard millet, drumstick pod, coriander leaf, and rapeseed oil. Each quantity is recorded independently, making the composition clear and reproducible. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	95g cooked crab meat 90g dry barnyard millet, cooked 8ml rapeseed oil 80g drumstick pod, prepared 2g coriander leaf 160ml water 130g cooked crab meat 115g dry barnyard millet, cooked 11ml rapeseed oil 120g drumstick pod, prepared 3g coriander leaf 230ml water 165g cooked crab meat 140g dry barnyard millet, cooked 13ml rapeseed oil 160g drumstick pod, prepared 4g coriander leaf 300ml water	~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	Pomfret Proso Millet Poha Cup with snake gourd, fennel frond and hemp kernelMarine Protein Pair Pomfret Proso Millet Poha Cup with snake gourd, fennel frond and hemp kernel. Its measured culinary base comprises pomfret, proso millet, snake gourd, fennel frond, and hemp kernel. 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.	25g cooked pomfret fillet 30g dry flattened proso millet 9g hemp kernel 1ml groundnut oil for cooking 60g snake gourd, prepared 2g fennel frond 30ml water for steaming or pan-cooking 35g cooked pomfret fillet 40g dry flattened proso millet 11g hemp kernel 1ml groundnut oil for cooking 90g snake gourd, prepared 3g fennel frond 45ml water for steaming or pan-cooking 40g cooked pomfret fillet 50g dry flattened proso millet 16g hemp kernel 1ml groundnut oil for cooking 120g snake gourd, prepared 4g fennel frond 60ml water for steaming or pan-cooking	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g36g45g \| F: 7g9g12g
B	Rohu Rye Dhokla with tender jackfruit, mustard seed and olive oilMarine Protein Pair Rohu Rye Dhokla with tender jackfruit, mustard seed and olive oil. The preparation is built from separately portioned rohu, rye, tender jackfruit, mustard seed, and olive 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.	25g cooked rohu fillet 35g dry rye, finely milled 4ml olive oil 60g tender jackfruit, prepared 0.5g mustard seed 45ml water for the batter or dough 1g baking powder 35g cooked rohu fillet 40g dry rye, finely milled 7ml olive oil 90g tender jackfruit, prepared 0.8g mustard seed 70ml water for the batter or dough 1.5g baking powder 45g cooked rohu fillet 50g dry rye, finely milled 8ml olive oil 120g tender jackfruit, prepared 1g mustard seed 95ml water for the batter or dough 2g baking powder	~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	Tuna Red Rice Stew with oyster mushroom, mint and hemp kernelMarine Protein Pair Tuna Red Rice Stew with oyster mushroom, mint and hemp kernel. The stated recipe centres on tuna, red rice, oyster mushroom, mint, and hemp kernel. 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.	60g tuna in spring water, drained 70g dry red rice, cooked 7g hemp kernel 4ml groundnut oil for cooking 80g oyster mushroom, prepared 2g mint 160ml water 80g tuna in spring water, drained 90g dry red rice, cooked 12g hemp kernel 4ml groundnut oil for cooking 120g oyster mushroom, prepared 3g mint 230ml water 95g tuna in spring water, drained 115g dry red rice, cooked 16g hemp kernel 4ml groundnut oil for cooking 160g oyster mushroom, prepared 4g mint 300ml water	~420 kcal~555 kcal~695 kcal P: 26g35g44g \| C: 56g75g94g \| F: 10g13g16g
B	Pomfret Finger Millet Jhol with beetroot, black pepper and sesame oilMarine Protein Pair Pomfret Finger Millet Jhol with beetroot, black pepper and sesame oil. For a reproducible preparation, the core ingredients are pomfret, finger millet, beetroot, black pepper, and sesame oil. Each quantity is recorded independently, making the composition clear and reproducible. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	130g cooked pomfret fillet 60g dry finger millet, cooked 4ml sesame oil 80g beetroot, prepared 0.5g black pepper 160ml water 175g cooked pomfret fillet 75g dry finger millet, cooked 5ml sesame oil 120g beetroot, prepared 0.8g black pepper 230ml water 210g cooked pomfret fillet 95g dry finger millet, cooked 8ml sesame oil 160g beetroot, prepared 1g black pepper 300ml water	~410 kcal~545 kcal~680 kcal P: 32g42g52g \| C: 50g67g84g \| F: 9g12g15g

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