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 Kodo Millet Cutlet with courgette, green chilli and ground linseedMarine Protein Pair Prawn Kodo Millet Cutlet with courgette, green chilli and ground linseed. Measured ingredients for this preparation: prawn, kodo millet, courgette, green chilli, 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 listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	70g cooked prawn 65g dry kodo millet, cooked 11g ground linseed 2ml groundnut oil for cooking 80g courgette, prepared 2g green chilli 30ml water for steaming or pan-cooking 85g cooked prawn 85g dry kodo millet, cooked 15g ground linseed 3ml groundnut oil for cooking 120g courgette, prepared 3g green chilli 45ml water for steaming or pan-cooking 105g cooked prawn 105g dry kodo millet, cooked 18g ground linseed 4ml groundnut oil for cooking 160g courgette, prepared 4g green chilli 60ml water for steaming or pan-cooking	~370 kcal~500 kcal~625 kcal P: 25g32g40g \| C: 50g68g85g \| F: 8g11g14g
B	Tuna Barnyard Millet Chilla with aubergine, nigella seed and walnutMarine Protein Pair Tuna Barnyard Millet Chilla with aubergine, nigella seed and walnut. The recipe lists its central ingredients: tuna, barnyard millet, aubergine, nigella seed, and walnut. 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 tuna in spring water, drained 75g dry barnyard millet, finely milled 4g walnut 3ml groundnut oil for cooking 80g aubergine, prepared 0.5g nigella seed 45ml water for the batter or dough 55g tuna in spring water, drained 95g dry barnyard millet, finely milled 7g walnut 3ml groundnut oil for cooking 120g aubergine, prepared 0.8g nigella seed 70ml water for the batter or dough 65g tuna in spring water, drained 120g dry barnyard millet, finely milled 10g walnut 3ml groundnut oil for cooking 160g aubergine, prepared 1g nigella seed 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	Duck Brown Rice Curry with ridge gourd, dill and tahiniPoultry Protein Pair Duck Brown Rice Curry with ridge gourd, dill and tahini. Main components, each measured separately: duck, brown rice, ridge gourd, dill, 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 duck is fully cooked through before serving. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	90g fully cooked skinless duck breast 80g dry brown rice, cooked 7g tahini 1ml groundnut oil for cooking 80g ridge gourd, prepared 2g dill 160ml water 115g fully cooked skinless duck breast 105g dry brown rice, cooked 10g tahini 2ml groundnut oil for cooking 120g ridge gourd, prepared 3g dill 230ml water 145g fully cooked skinless duck breast 130g dry brown rice, cooked 13g tahini 2ml groundnut oil for cooking 160g ridge gourd, prepared 4g dill 300ml water	~485 kcal~645 kcal~805 kcal P: 28g37g46g \| C: 68g90g113g \| F: 11g15g19g
B	Rohu Red Rice Curry with courgette, ajwain and mustard oilMarine Protein Pair Rohu Red Rice Curry with courgette, ajwain and mustard oil. The ingredient breakdown is specific to this dish: rohu, red rice, courgette, ajwain, 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.	95g cooked rohu fillet 85g dry red rice, cooked 5ml mustard oil 80g courgette, prepared 0.5g ajwain 160ml water 130g cooked rohu fillet 115g dry red rice, cooked 8ml mustard oil 120g courgette, prepared 0.8g ajwain 230ml water 165g cooked rohu fillet 140g dry red rice, cooked 10ml mustard oil 160g courgette, prepared 1g ajwain 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 Barley Kebab Plate with beetroot, garlic and hemp kernelMarine Protein Pair Pomfret Barley Kebab Plate with beetroot, garlic and hemp kernel. Its measured culinary base comprises pomfret, barley, beetroot, garlic, 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.	20g cooked pomfret fillet 30g dry barley, cooked 7g hemp kernel 2ml groundnut oil for cooking 60g beetroot, prepared 2g garlic 30ml water for steaming or pan-cooking 25g cooked pomfret fillet 40g dry barley, cooked 8g hemp kernel 3ml groundnut oil for cooking 90g beetroot, prepared 3g garlic 45ml water for steaming or pan-cooking 35g cooked pomfret fillet 50g dry barley, cooked 9g hemp kernel 4ml groundnut oil for cooking 120g beetroot, prepared 4g garlic 60ml water for steaming or pan-cooking	~225 kcal~295 kcal~370 kcal P: 11g14g18g \| C: 30g40g50g \| F: 7g9g11g
B	Trout Kodo Millet Tikki with fennel, fennel frond and rapeseed oilMarine Protein Pair Trout Kodo Millet Tikki with fennel, fennel frond and rapeseed oil. The preparation is built from separately portioned trout, kodo millet, fennel, fennel frond, 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.	35g cooked trout fillet 35g dry kodo millet, finely milled 5ml rapeseed oil 60g fennel, prepared 2g fennel frond 45ml water for the batter or dough 45g cooked trout fillet 50g dry kodo millet, finely milled 7ml rapeseed oil 90g fennel, prepared 3g fennel frond 70ml water for the batter or dough 55g cooked trout fillet 60g dry kodo millet, finely milled 8ml rapeseed oil 120g fennel, prepared 4g fennel frond 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 Sorghum Curry with kohlrabi, kasuri methi and chia seedMarine Protein Pair Tuna Sorghum Curry with kohlrabi, kasuri methi and chia seed. The stated recipe centres on tuna, sorghum, kohlrabi, kasuri methi, and chia seed. 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.	80g tuna in spring water, drained 60g dry sorghum, cooked 10g chia seed 4ml groundnut oil for cooking 80g kohlrabi, prepared 0.5g kasuri methi 160ml water 110g tuna in spring water, drained 80g dry sorghum, cooked 13g chia seed 5ml groundnut oil for cooking 120g kohlrabi, prepared 0.8g kasuri methi 230ml water 135g tuna in spring water, drained 100g dry sorghum, cooked 16g chia seed 7ml groundnut oil for cooking 160g kohlrabi, prepared 1g kasuri methi 300ml water	~420 kcal~555 kcal~695 kcal P: 30g40g50g \| C: 52g70g88g \| F: 10g13g16g
B	Duck Millet Thali with beetroot, star anise and olive oilPoultry Protein Pair Duck Millet Thali with beetroot, star anise and olive oil. For a reproducible preparation, the core ingredients are duck, millet, beetroot, star anise, and olive oil. The portions are itemised rather than inferred from a combined serving. The duck is fully cooked through before serving. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	85g fully cooked skinless duck breast 65g dry millet, cooked 4ml olive oil 80g beetroot, prepared 0.5g star anise 30ml water for steaming or pan-cooking 120g fully cooked skinless duck breast 80g dry millet, cooked 5ml olive oil 120g beetroot, prepared 0.8g star anise 45ml water for steaming or pan-cooking 155g fully cooked skinless duck breast 100g dry millet, cooked 5ml olive oil 160g beetroot, prepared 1g star anise 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