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	Prawn Horse Gram Appam with raw papaya, kasuri methi and shelled hempMarine Protein Pair Prawn Horse Gram Appam with raw papaya, kasuri methi and shelled hemp. Measured ingredients for this preparation: prawn, horse gram, raw papaya, kasuri methi, and shelled hemp. 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.	20g cooked prawn 80g dry horse gram, finely milled 5g shelled hemp 5ml groundnut oil for cooking 80g raw papaya, prepared 0.5g kasuri methi 45ml water for the batter or dough 1g baking powder 20g cooked prawn 105g dry horse gram, finely milled 8g shelled hemp 7ml groundnut oil for cooking 120g raw papaya, prepared 0.8g kasuri methi 70ml water for the batter or dough 1.5g baking powder 20g cooked prawn 130g dry horse gram, finely milled 14g shelled hemp 7ml groundnut oil for cooking 160g raw papaya, prepared 1g kasuri methi 95ml water for the batter or dough 2g baking powder	~370 kcal~500 kcal~625 kcal P: 25g32g40g \| C: 50g68g85g \| F: 8g11g14g
B	Prawn Millet Cheela with ridge gourd, fresh ginger and pistachioMarine Protein Pair Prawn Millet Cheela with ridge gourd, fresh ginger and pistachio. The recipe lists its central ingredients: prawn, millet, ridge gourd, fresh ginger, and pistachio. 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.	40g cooked prawn 65g dry millet, finely milled 11g pistachio 1ml groundnut oil for cooking 80g ridge gourd, prepared 2g fresh ginger 45ml water for the batter or dough 55g cooked prawn 85g dry millet, finely milled 13g pistachio 2ml groundnut oil for cooking 120g ridge gourd, prepared 3g fresh ginger 70ml water for the batter or dough 70g cooked prawn 105g dry millet, finely milled 16g pistachio 3ml groundnut oil for cooking 160g ridge gourd, prepared 4g fresh ginger 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	Prawn Jowar Fry with drumstick pod, black pepper and sesame oilMarine Protein Pair Prawn Jowar Fry with drumstick pod, black pepper and sesame oil. Main components, each measured separately: prawn, jowar, drumstick pod, black pepper, and sesame oil. The produce, seasoning, fat, protein source and carbohydrate component remain visible as separate entries. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	70g cooked prawn 85g dry jowar, cooked 9ml sesame oil 80g drumstick pod, prepared 0.5g black pepper 30ml water for steaming or pan-cooking 100g cooked prawn 110g dry jowar, cooked 11ml sesame oil 120g drumstick pod, prepared 0.8g black pepper 45ml water for steaming or pan-cooking 120g cooked prawn 140g dry jowar, cooked 14ml sesame oil 160g drumstick pod, prepared 1g black pepper 60ml water for steaming or pan-cooking	~485 kcal~645 kcal~805 kcal P: 28g37g46g \| C: 68g90g113g \| F: 11g15g19g
B	Prawn Oat Khichda with bamboo shoot, mint and almondMarine Protein Pair Prawn Oat Khichda with bamboo shoot, mint and almond. The ingredient breakdown is specific to this dish: prawn, oat, bamboo shoot, mint, and almond. The portions are itemised rather than inferred from a combined serving. Additional components measured separately for the method: groundnut oil. The bamboo shoots are boiled and drained before they enter the dish. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	30g cooked prawn 95g dry oat, cooked 6g almond 1ml groundnut oil for cooking 80g bamboo shoot, boiled and drained 2g mint 160ml water 45g cooked prawn 125g dry oat, cooked 8g almond 2ml groundnut oil for cooking 120g bamboo shoot, boiled and drained 3g mint 230ml water 55g cooked prawn 155g dry oat, cooked 11g almond 2ml groundnut oil for cooking 160g bamboo shoot, boiled and drained 4g mint 300ml water	~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	Pomfret Finger Millet Cracker with tender jackfruit, clove and flaxseedMarine Protein Pair Pomfret Finger Millet Cracker with tender jackfruit, clove and flaxseed. Its measured culinary base comprises pomfret, finger millet, tender jackfruit, clove, and flaxseed. 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.	35g cooked pomfret fillet 30g dry finger millet, finely milled 5g flaxseed 3ml groundnut oil for cooking 60g tender jackfruit, prepared 0.5g clove 45ml water for the batter or dough 40g cooked pomfret fillet 35g dry finger millet, finely milled 10g flaxseed 3ml groundnut oil for cooking 90g tender jackfruit, prepared 0.8g clove 70ml water for the batter or dough 55g cooked pomfret fillet 45g dry finger millet, finely milled 10g flaxseed 4ml groundnut oil for cooking 120g tender jackfruit, prepared 1g clove 95ml water for the batter or dough	~225 kcal~295 kcal~370 kcal P: 11g14g18g \| C: 30g40g50g \| F: 7g9g11g
B	Chicken Buckwheat Appam Bite with kohlrabi, fenugreek leaf and peanutPoultry Protein Pair Chicken Buckwheat Appam Bite with kohlrabi, fenugreek leaf and peanut. The preparation is built from separately portioned chicken, buckwheat, kohlrabi, fenugreek leaf, and peanut. Each quantity is recorded independently, making the composition clear and reproducible. Additional components measured separately for the method: groundnut oil. The chicken is fully cooked through before serving. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	25g fully cooked skinless chicken breast 35g dry buckwheat, finely milled 2g peanut 4ml groundnut oil for cooking 60g kohlrabi, prepared 2g fenugreek leaf 45ml water for the batter or dough 1g baking powder 35g fully cooked skinless chicken breast 45g dry buckwheat, finely milled 3g peanut 5ml groundnut oil for cooking 90g kohlrabi, prepared 3g fenugreek leaf 70ml water for the batter or dough 1.5g baking powder 40g fully cooked skinless chicken breast 55g dry buckwheat, finely milled 6g peanut 5ml groundnut oil for cooking 120g kohlrabi, prepared 4g fenugreek leaf 95ml water for the batter or dough 2g baking powder	~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	Prawn Maize Thali with beetroot, garlic and pistachio pasteMarine Protein Pair Prawn Maize Thali with beetroot, garlic and pistachio paste. The stated recipe centres on prawn, maize, beetroot, garlic, and pistachio paste. 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.	90g cooked prawn 55g dry maize, cooked 11g pistachio paste 2ml groundnut oil for cooking 80g beetroot, prepared 2g garlic 30ml water for steaming or pan-cooking 120g cooked prawn 75g dry maize, cooked 11g pistachio paste 4ml groundnut oil for cooking 120g beetroot, prepared 3g garlic 45ml water for steaming or pan-cooking 150g cooked prawn 90g dry maize, cooked 15g pistachio paste 4ml groundnut oil for cooking 160g beetroot, prepared 4g garlic 60ml water for steaming or pan-cooking	~420 kcal~555 kcal~695 kcal P: 30g40g50g \| C: 52g70g88g \| F: 10g13g16g
B	Prawn Foxtail Millet Stew with tomato, cinnamon and peanutMarine Protein Pair Prawn Foxtail Millet Stew with tomato, cinnamon and peanut. For a reproducible preparation, the core ingredients are prawn, foxtail millet, tomato, cinnamon, and peanut. 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.	65g cooked prawn 80g dry foxtail millet, cooked 4g peanut 4ml groundnut oil for cooking 80g tomato, prepared 0.5g cinnamon 160ml water 85g cooked prawn 105g dry foxtail millet, cooked 8g peanut 4ml groundnut oil for cooking 120g tomato, prepared 0.8g cinnamon 230ml water 110g cooked prawn 130g dry foxtail millet, cooked 9g peanut 5ml groundnut oil for cooking 160g tomato, prepared 1g cinnamon 300ml water	~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