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 Barley Paratha with cauliflower, fenugreek leaf and peanutMarine Protein Pair Tuna Barley Paratha with cauliflower, fenugreek leaf and peanut. Measured ingredients for this preparation: tuna, barley, cauliflower, fenugreek leaf, 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.	60g tuna in spring water, drained 55g dry barley, finely milled 12g peanut 1ml groundnut oil for cooking 80g cauliflower, prepared 2g fenugreek leaf 45ml water for the batter or dough 75g tuna in spring water, drained 75g dry barley, finely milled 13g peanut 3ml groundnut oil for cooking 120g cauliflower, prepared 3g fenugreek leaf 70ml water for the batter or dough 95g tuna in spring water, drained 90g dry barley, finely milled 16g peanut 4ml groundnut oil for cooking 160g cauliflower, prepared 4g fenugreek leaf 95ml water for the batter or dough	~375 kcal~500 kcal~625 kcal P: 26g34g42g \| C: 48g64g80g \| F: 9g12g15g
B	Egg Whole Wheat Upma with drumstick pod, garlic and pistachio pasteEgg Protein Pair Egg Whole Wheat Upma with drumstick pod, garlic and pistachio paste. The recipe lists its central ingredients: egg, whole wheat, drumstick pod, garlic, and pistachio 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 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) 45g liquid egg white, cooked until fully set 60g dry cracked whole wheat 2g pistachio paste 1ml groundnut oil for cooking 80g drumstick pod, prepared 2g garlic 30ml water for steaming or pan-cooking 1 fully cooked whole egg (50g total) 80g liquid egg white, cooked until fully set 85g dry cracked whole wheat 3g pistachio paste 2ml groundnut oil for cooking 120g drumstick pod, prepared 3g garlic 45ml water for steaming or pan-cooking 1 fully cooked whole egg (50g total) 115g liquid egg white, cooked until fully set 100g dry cracked whole wheat 8g pistachio paste 2ml groundnut oil for cooking 160g drumstick pod, prepared 4g garlic 60ml water for steaming or pan-cooking	~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	Rohu Barnyard Millet Braise with snake gourd, cardamom and cashewMarine Protein Pair Rohu Barnyard Millet Braise with snake gourd, cardamom and cashew. Main components, each measured separately: rohu, barnyard millet, snake gourd, cardamom, and cashew. 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.	55g cooked rohu fillet 100g dry barnyard millet, cooked 7g cashew 2ml groundnut oil for cooking 80g snake gourd, prepared 0.5g cardamom 160ml water 75g cooked rohu fillet 130g dry barnyard millet, cooked 9g cashew 3ml groundnut oil for cooking 120g snake gourd, prepared 0.8g cardamom 230ml water 90g cooked rohu fillet 165g dry barnyard millet, cooked 11g cashew 4ml groundnut oil for cooking 160g snake gourd, prepared 1g cardamom 300ml water	~485 kcal~645 kcal~810 kcal P: 24g32g40g \| C: 72g96g120g \| F: 11g15g19g
B	Prawn Brown Rice Curry with fennel, fennel frond and cashew pasteMarine Protein Pair Prawn Brown Rice Curry with fennel, fennel frond and cashew paste. The ingredient breakdown is specific to this dish: prawn, brown rice, fennel, fennel frond, and cashew 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 75g dry brown rice, cooked 8g cashew paste 7ml groundnut oil for cooking 80g fennel, prepared 2g fennel frond 160ml water 120g cooked prawn 95g dry brown rice, cooked 15g cashew paste 7ml groundnut oil for cooking 120g fennel, prepared 3g fennel frond 230ml water 150g cooked prawn 120g dry brown rice, cooked 15g cashew paste 10ml groundnut oil for cooking 160g fennel, prepared 4g fennel frond 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	Tuna Quinoa Seekh Kebab with oyster mushroom, mustard seed and cashewMarine Protein Pair Tuna Quinoa Seekh Kebab with oyster mushroom, mustard seed and cashew. Its measured culinary base comprises tuna, quinoa, oyster mushroom, mustard seed, 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.	20g tuna in spring water, drained 35g dry quinoa, finely milled 6g cashew 2ml groundnut oil for cooking 60g oyster mushroom, prepared 0.5g mustard seed 45ml water for the batter or dough 25g tuna in spring water, drained 50g dry quinoa, finely milled 6g cashew 3ml groundnut oil for cooking 90g oyster mushroom, prepared 0.8g mustard seed 70ml water for the batter or dough 30g tuna in spring water, drained 60g dry quinoa, finely milled 6g cashew 5ml groundnut oil for cooking 120g oyster mushroom, prepared 1g mustard seed 95ml water for the batter or dough	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g36g45g \| F: 7g9g12g
B	Tuna Basmati Brown Rice Savoury Cake with green papaya, mint and cashew pasteMarine Protein Pair Tuna Basmati Brown Rice Savoury Cake with green papaya, mint and cashew paste. The preparation is built from separately portioned tuna, basmati brown rice, green papaya, mint, 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 listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	20g tuna in spring water, drained 35g dry basmati brown rice, finely milled 2g cashew paste 4ml groundnut oil for cooking 60g green papaya, prepared 2g mint 45ml water for the batter or dough 1g baking powder 25g tuna in spring water, drained 45g dry basmati brown rice, finely milled 5g cashew paste 4ml groundnut oil for cooking 90g green papaya, prepared 3g mint 70ml water for the batter or dough 1.5g baking powder 30g tuna in spring water, drained 55g dry basmati brown rice, finely milled 9g cashew paste 4ml groundnut oil for cooking 120g green papaya, prepared 4g mint 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	Trout Kodo Millet Curry with lotus stem, black pepper and poppy seedMarine Protein Pair Trout Kodo Millet Curry with lotus stem, black pepper and poppy seed. The stated recipe centres on trout, kodo millet, lotus stem, black pepper, 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.	75g cooked trout fillet 60g dry kodo millet, cooked 11g poppy seed 1ml groundnut oil for cooking 80g lotus stem, prepared 0.5g black pepper 160ml water 105g cooked trout fillet 75g dry kodo millet, cooked 14g poppy seed 1ml groundnut oil for cooking 120g lotus stem, prepared 0.8g black pepper 230ml water 130g cooked trout fillet 95g dry kodo millet, cooked 15g poppy seed 2ml groundnut oil for cooking 160g lotus stem, prepared 1g black pepper 300ml water	~420 kcal~555 kcal~695 kcal P: 26g35g44g \| C: 56g75g94g \| F: 10g13g16g
B	Chicken Horse Gram Curry with okra, nigella seed and pine nutPoultry Protein Pair Chicken Horse Gram Curry with okra, nigella seed and pine nut. For a reproducible preparation, the core ingredients are chicken, horse gram, okra, nigella seed, 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 chicken is fully cooked through before serving. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	55g fully cooked skinless chicken breast 80g dry horse gram, cooked 5g pine nut 4ml groundnut oil for cooking 80g okra, prepared 0.5g nigella seed 160ml water 70g fully cooked skinless chicken breast 105g dry horse gram, cooked 7g pine nut 5ml groundnut oil for cooking 120g okra, prepared 0.8g nigella seed 230ml water 85g fully cooked skinless chicken breast 130g dry horse gram, cooked 9g pine nut 7ml groundnut oil for cooking 160g okra, prepared 1g nigella seed 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