TrainersEye Fuel Planner
INDIAN NON-VEGETARIAN DIET PLAN
🔥 ~2000 kcal / day
💪 Protein ~130g
⚡ Carbs ~200g
🥑 Fats ~75g
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 | Rohu Millet Idli Plate with spinach, gondhoraj lime and groundnut oilMarine Protein Pair Rohu Millet Idli Plate with spinach, gondhoraj lime and groundnut oil. Measured ingredients for this preparation: rohu, millet, spinach, gondhoraj lime, and groundnut 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. |
55g cooked rohu fillet 75g dry millet, finely milled 3ml groundnut oil 80g spinach, prepared 4g gondhoraj lime 45ml water for the batter or dough 1g baking powder 80g cooked rohu fillet 95g dry millet, finely milled 3ml groundnut oil 120g spinach, prepared 6g gondhoraj lime 70ml water for the batter or dough 1.5g baking powder 95g cooked rohu fillet 120g dry millet, finely milled 4ml groundnut oil 160g spinach, prepared 8g gondhoraj lime 95ml water for the batter or dough 2g baking powder |
~380 kcal~495 kcal~625 kcal
P: 21g28g35g
| C: 56g73g92g
| F: 8g10g13g
|
| B | Pomfret Amaranth Tikki with bottle gourd, cinnamon and almondMarine Protein Pair Pomfret Amaranth Tikki with bottle gourd, cinnamon and almond. The recipe lists its central ingredients: pomfret, amaranth, bottle gourd, cinnamon, and almond. 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 cooked pomfret fillet 70g dry amaranth, finely milled 2g almond 1ml groundnut oil for cooking 80g bottle gourd, prepared 0.5g cinnamon 45ml water for the batter or dough 85g cooked pomfret fillet 90g dry amaranth, finely milled 2g almond 1ml groundnut oil for cooking 120g bottle gourd, prepared 0.8g cinnamon 70ml water for the batter or dough 110g cooked pomfret fillet 115g dry amaranth, finely milled 2g almond 1ml groundnut oil for cooking 160g bottle gourd, prepared 1g cinnamon 95ml water for the batter or dough |
~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 | Trout Barley Roast with aubergine, tamarind and cashewMarine Protein Pair Trout Barley Roast with aubergine, tamarind and cashew. Main components, each measured separately: trout, barley, aubergine, tamarind, and cashew. 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. |
80g cooked trout fillet 75g dry barley, cooked 10g cashew 1ml groundnut oil for cooking 80g aubergine, prepared 4g tamarind 30ml water for steaming or pan-cooking 105g cooked trout fillet 100g dry barley, cooked 10g cashew 3ml groundnut oil for cooking 120g aubergine, prepared 6g tamarind 45ml water for steaming or pan-cooking 130g cooked trout fillet 125g dry barley, cooked 13g cashew 4ml groundnut oil for cooking 160g aubergine, prepared 8g tamarind 60ml water for steaming or pan-cooking |
~480 kcal~640 kcal~800 kcal
P: 31g41g51g
| C: 64g85g106g
| F: 11g15g19g
|
| B | Duck Whole Wheat Wholegrain Biryani with ridge gourd, fresh ginger and cashew pastePoultry Protein Pair Duck Whole Wheat Wholegrain Biryani with ridge gourd, fresh ginger and cashew paste. The ingredient breakdown is specific to this dish: duck, whole wheat, ridge gourd, fresh ginger, and cashew paste. 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 duck is fully cooked through before serving. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed. |
60g fully cooked skinless duck breast 80g dry whole wheat, cooked 12g cashew paste 2ml groundnut oil for cooking 80g ridge gourd, prepared 2g fresh ginger 30ml water for steaming or pan-cooking 80g fully cooked skinless duck breast 105g dry whole wheat, cooked 15g cashew paste 3ml groundnut oil for cooking 120g ridge gourd, prepared 3g fresh ginger 45ml water for steaming or pan-cooking 100g fully cooked skinless duck breast 130g dry whole wheat, cooked 19g cashew paste 4ml groundnut oil for cooking 160g ridge gourd, prepared 4g fresh ginger 60ml water for steaming or pan-cooking |
~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 | Tuna Barnyard Millet Mini Uttapam with oyster mushroom, mint and poppy seedMarine Protein Pair Tuna Barnyard Millet Mini Uttapam with oyster mushroom, mint and poppy seed. Its measured culinary base comprises tuna, barnyard millet, oyster mushroom, mint, and poppy seed. 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. |
30g tuna in spring water, drained 35g dry barnyard millet, finely milled 3g poppy seed 4ml groundnut oil for cooking 60g oyster mushroom, prepared 2g mint 45ml water for the batter or dough 1g baking powder 40g tuna in spring water, drained 45g dry barnyard millet, finely milled 6g poppy seed 4ml groundnut oil for cooking 90g oyster mushroom, prepared 3g mint 70ml water for the batter or dough 1.5g baking powder 50g tuna in spring water, drained 60g dry barnyard millet, finely milled 6g poppy seed 5ml groundnut oil for cooking 120g oyster mushroom, prepared 4g mint 95ml water for the batter or dough 2g baking powder |
~225 kcal~295 kcal~370 kcal
P: 14g19g24g
| C: 26g35g44g
| F: 7g9g11g
|
| B | Rohu Maize Poha Cup with snake gourd, saffron and pine nutMarine Protein Pair Rohu Maize Poha Cup with snake gourd, saffron and pine nut. The preparation is built from separately portioned rohu, maize, snake gourd, saffron, and pine nut. 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. |
30g cooked rohu fillet 35g dry flattened maize 3g pine nut 2ml groundnut oil for cooking 60g snake gourd, prepared 0.05g saffron 30ml water for steaming or pan-cooking 35g cooked rohu fillet 45g dry flattened maize 5g pine nut 2ml groundnut oil for cooking 90g snake gourd, prepared 0.08g saffron 45ml water for steaming or pan-cooking 45g cooked rohu fillet 55g dry flattened maize 7g pine nut 2ml groundnut oil for cooking 120g snake gourd, prepared 0.1g saffron 60ml water for steaming or pan-cooking |
~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 | Trout Quinoa Masala Stew with fennel, turmeric and poppy seedMarine Protein Pair Trout Quinoa Masala Stew with fennel, turmeric and poppy seed. The stated recipe centres on trout, quinoa, fennel, turmeric, and poppy seed. 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. |
90g cooked trout fillet 65g dry quinoa, cooked 2g poppy seed 1ml groundnut oil for cooking 80g fennel, prepared 0.5g turmeric 160ml water 120g cooked trout fillet 90g dry quinoa, cooked 2g poppy seed 1ml groundnut oil for cooking 120g fennel, prepared 0.8g turmeric 230ml water 155g cooked trout fillet 110g dry quinoa, cooked 2g poppy seed 1ml groundnut oil for cooking 160g fennel, prepared 1g turmeric 300ml water |
~415 kcal~550 kcal~685 kcal
P: 33g44g55g
| C: 48g64g80g
| F: 10g13g16g
|
| B | Trout Basmati Brown Rice Kosha with kohlrabi, fenugreek leaf and sesameMarine Protein Pair Trout Basmati Brown Rice Kosha with kohlrabi, fenugreek leaf and sesame. For a reproducible preparation, the core ingredients are trout, basmati brown rice, kohlrabi, fenugreek leaf, and sesame. 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. |
95g cooked trout fillet 60g dry basmati brown rice, cooked 4g sesame 1ml groundnut oil for cooking 80g kohlrabi, prepared 2g fenugreek leaf 30ml water for steaming or pan-cooking 125g cooked trout fillet 80g dry basmati brown rice, cooked 6g sesame 1ml groundnut oil for cooking 120g kohlrabi, prepared 3g fenugreek leaf 45ml water for steaming or pan-cooking 160g cooked trout fillet 100g dry basmati brown rice, cooked 7g sesame 1ml groundnut oil for cooking 160g kohlrabi, prepared 4g fenugreek leaf 60ml water for steaming or pan-cooking |
~410 kcal~550 kcal~685 kcal
P: 29g39g49g
| C: 53g71g89g
| F: 9g12g15g
|
Daily Total (approx.)
~2000kcal
~130gProtein
~200gCarbs
~75gFat