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 Jowar Dhokla with aubergine, cinnamon and olive oilMarine Protein Pair Tuna Jowar Dhokla with aubergine, cinnamon and olive oil. Measured ingredients for this preparation: tuna, jowar, aubergine, cinnamon, and olive 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.	50g tuna in spring water, drained 70g dry jowar, finely milled 5ml olive oil 80g aubergine, prepared 0.5g cinnamon 45ml water for the batter or dough 1g baking powder 65g tuna in spring water, drained 90g dry jowar, finely milled 7ml olive oil 120g aubergine, prepared 0.8g cinnamon 70ml water for the batter or dough 1.5g baking powder 80g tuna in spring water, drained 115g dry jowar, finely milled 9ml olive oil 160g aubergine, prepared 1g cinnamon 95ml water for the batter or dough 2g baking powder	~380 kcal~495 kcal~625 kcal P: 21g28g35g \| C: 56g73g92g \| F: 8g10g13g
B	Egg Rye Rotla with ridge gourd, tamarind and hemp kernelEgg Protein Pair Egg Rye Rotla with ridge gourd, tamarind and hemp kernel. The recipe lists its central ingredients: egg, rye, ridge gourd, tamarind, and hemp kernel. The portions are itemised rather than inferred from a combined serving. 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) 80g liquid egg white, cooked until fully set 60g dry rye, finely milled 2g hemp kernel 1ml groundnut oil for cooking 80g ridge gourd, prepared 4g tamarind 45ml water for the batter or dough 1 fully cooked whole egg (50g total) 140g liquid egg white, cooked until fully set 80g dry rye, finely milled 2g hemp kernel 3ml groundnut oil for cooking 120g ridge gourd, prepared 6g tamarind 70ml water for the batter or dough 1 fully cooked whole egg (50g total) 180g liquid egg white, cooked until fully set 95g dry rye, finely milled 5g hemp kernel 4ml groundnut oil for cooking 160g ridge gourd, prepared 8g tamarind 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	Crab Finger Millet Khichda with courgette, fresh ginger and shelled hempMarine Protein Pair Crab Finger Millet Khichda with courgette, fresh ginger and shelled hemp. Main components, each measured separately: crab, finger millet, courgette, fresh ginger, 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.	105g cooked crab meat 80g dry finger millet, cooked 11g shelled hemp 3ml groundnut oil for cooking 80g courgette, prepared 2g fresh ginger 160ml water 135g cooked crab meat 105g dry finger millet, cooked 16g shelled hemp 4ml groundnut oil for cooking 120g courgette, prepared 3g fresh ginger 230ml water 165g cooked crab meat 130g dry finger millet, cooked 22g shelled hemp 4ml groundnut oil for cooking 160g courgette, prepared 4g fresh ginger 300ml water	~480 kcal~640 kcal~800 kcal P: 31g41g51g \| C: 64g85g106g \| F: 11g15g19g
B	Pomfret Buckwheat Stew with green papaya, mint and pistachioMarine Protein Pair Pomfret Buckwheat Stew with green papaya, mint and pistachio. The ingredient breakdown is specific to this dish: pomfret, buckwheat, green papaya, mint, 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.	65g cooked pomfret fillet 80g dry buckwheat, cooked 11g pistachio 2ml groundnut oil for cooking 80g green papaya, prepared 2g mint 160ml water 85g cooked pomfret fillet 110g dry buckwheat, cooked 12g pistachio 4ml groundnut oil for cooking 120g green papaya, prepared 3g mint 230ml water 110g cooked pomfret fillet 135g dry buckwheat, cooked 12g pistachio 7ml groundnut oil for cooking 160g green papaya, prepared 4g mint 300ml water	~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 Pearl Millet Cutlet with fennel, saffron and sesame oilMarine Protein Pair Tuna Pearl Millet Cutlet with fennel, saffron and sesame oil. Its measured culinary base comprises tuna, pearl millet, fennel, saffron, 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.	35g tuna in spring water, drained 35g dry pearl millet, cooked 5ml sesame oil 60g fennel, prepared 0.05g saffron 30ml water for steaming or pan-cooking 50g tuna in spring water, drained 45g dry pearl millet, cooked 7ml sesame oil 90g fennel, prepared 0.08g saffron 45ml water for steaming or pan-cooking 65g tuna in spring water, drained 55g dry pearl millet, cooked 8ml sesame oil 120g fennel, prepared 0.1g saffron 60ml water for steaming or pan-cooking	~225 kcal~295 kcal~370 kcal P: 14g19g24g \| C: 26g35g44g \| F: 7g9g11g
B	Tuna Foxtail Millet Masala Toast with kohlrabi, turmeric and pistachioMarine Protein Pair Tuna Foxtail Millet Masala Toast with kohlrabi, turmeric and pistachio. The preparation is built from separately portioned tuna, foxtail millet, kohlrabi, turmeric, and pistachio. 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 foxtail millet, milled and baked as toast 5g pistachio 3ml groundnut oil for cooking 60g kohlrabi, prepared 0.5g turmeric 45ml water for the batter or dough 20g tuna in spring water, drained 50g dry foxtail millet, milled and baked as toast 6g pistachio 4ml groundnut oil for cooking 90g kohlrabi, prepared 0.8g turmeric 70ml water for the batter or dough 20g tuna in spring water, drained 65g dry foxtail millet, milled and baked as toast 8g pistachio 4ml groundnut oil for cooking 120g kohlrabi, prepared 1g turmeric 95ml water for the batter or dough	~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	Pomfret Basmati Brown Rice Curry with cabbage, dill and walnutMarine Protein Pair Pomfret Basmati Brown Rice Curry with cabbage, dill and walnut. The stated recipe centres on pomfret, basmati brown rice, cabbage, dill, and walnut. 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.	130g cooked pomfret fillet 60g dry basmati brown rice, cooked 2g walnut 3ml groundnut oil for cooking 80g cabbage, prepared 2g dill 160ml water 175g cooked pomfret fillet 75g dry basmati brown rice, cooked 4g walnut 3ml groundnut oil for cooking 120g cabbage, prepared 3g dill 230ml water 220g cooked pomfret fillet 95g dry basmati brown rice, cooked 5g walnut 3ml groundnut oil for cooking 160g cabbage, prepared 4g dill 300ml water	~415 kcal~550 kcal~685 kcal P: 33g44g55g \| C: 48g64g80g \| F: 10g13g16g
B	Rohu Finger Millet Stew with bottle gourd, fenugreek leaf and cashewMarine Protein Pair Rohu Finger Millet Stew with bottle gourd, fenugreek leaf and cashew. For a reproducible preparation, the core ingredients are rohu, finger millet, bottle gourd, fenugreek leaf, 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.	115g cooked rohu fillet 65g dry finger millet, cooked 6g cashew 1ml groundnut oil for cooking 80g bottle gourd, prepared 2g fenugreek leaf 160ml water 155g cooked rohu fillet 85g dry finger millet, cooked 9g cashew 1ml groundnut oil for cooking 120g bottle gourd, prepared 3g fenugreek leaf 230ml water 195g cooked rohu fillet 105g dry finger millet, cooked 9g cashew 2ml groundnut oil for cooking 160g bottle gourd, prepared 4g fenugreek leaf 300ml water	~410 kcal~550 kcal~685 kcal P: 29g39g49g \| C: 53g71g89g \| 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