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	Rohu Horse Gram Masala Bowl with fennel, saffron and groundnut oilMarine Protein Pair Rohu Horse Gram Masala Bowl with fennel, saffron and groundnut oil. Measured ingredients for this preparation: rohu, horse gram, fennel, saffron, and groundnut oil. Every ingredient has its own stated portion; no component is concealed inside a composite measure. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	45g cooked rohu fillet 75g dry horse gram, cooked 8ml groundnut oil 80g fennel, prepared 0.05g saffron 30ml water for steaming or pan-cooking 55g cooked rohu fillet 100g dry horse gram, cooked 10ml groundnut oil 120g fennel, prepared 0.08g saffron 45ml water for steaming or pan-cooking 60g cooked rohu fillet 125g dry horse gram, cooked 13ml groundnut oil 160g fennel, prepared 0.1g saffron 60ml water for steaming or pan-cooking	~375 kcal~500 kcal~625 kcal P: 26g34g42g \| C: 48g64g80g \| F: 9g12g15g
B	Prawn Maize Chilla with courgette, dill and walnutMarine Protein Pair Prawn Maize Chilla with courgette, dill and walnut. The recipe lists its central ingredients: prawn, maize, courgette, dill, 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.	60g cooked prawn 65g dry maize, finely milled 4g walnut 2ml groundnut oil for cooking 80g courgette, prepared 2g dill 45ml water for the batter or dough 75g cooked prawn 85g dry maize, finely milled 7g walnut 2ml groundnut oil for cooking 120g courgette, prepared 3g dill 70ml water for the batter or dough 95g cooked prawn 105g dry maize, finely milled 8g walnut 3ml groundnut oil for cooking 160g courgette, prepared 4g dill 95ml water for the batter or dough	~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	Tuna Basmati Brown Rice Kosha with green papaya, cumin and groundnut oilMarine Protein Pair Tuna Basmati Brown Rice Kosha with green papaya, cumin and groundnut oil. Main components, each measured separately: tuna, basmati brown rice, green papaya, cumin, and groundnut 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.	65g tuna in spring water, drained 85g dry basmati brown rice, cooked 9ml groundnut oil 80g green papaya, prepared 0.5g cumin 30ml water for steaming or pan-cooking 85g tuna in spring water, drained 115g dry basmati brown rice, cooked 12ml groundnut oil 120g green papaya, prepared 0.8g cumin 45ml water for steaming or pan-cooking 105g tuna in spring water, drained 145g dry basmati brown rice, cooked 15ml groundnut oil 160g green papaya, prepared 1g cumin 60ml water for steaming or pan-cooking	~485 kcal~645 kcal~810 kcal P: 24g32g40g \| C: 72g96g120g \| F: 11g15g19g
B	Trout Oat Masala Stew with lotus stem, garlic and cashew pasteMarine Protein Pair Trout Oat Masala Stew with lotus stem, garlic and cashew paste. The ingredient breakdown is specific to this dish: trout, oat, lotus stem, garlic, and cashew paste. 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 trout fillet 75g dry oat, cooked 4g cashew paste 2ml groundnut oil for cooking 80g lotus stem, prepared 2g garlic 160ml water 90g cooked trout fillet 95g dry oat, cooked 5g cashew paste 3ml groundnut oil for cooking 120g lotus stem, prepared 3g garlic 230ml water 115g cooked trout fillet 115g dry oat, cooked 5g cashew paste 4ml groundnut oil for cooking 160g lotus stem, prepared 4g garlic 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	Prawn Black Rice Chilla with kohlrabi, fennel frond and groundnut oilMarine Protein Pair Prawn Black Rice Chilla with kohlrabi, fennel frond and groundnut oil. Its measured culinary base comprises prawn, black rice, kohlrabi, fennel frond, and groundnut oil. Every ingredient has its own stated portion; no component is concealed inside a composite measure. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	40g cooked prawn 30g dry black rice, finely milled 7ml groundnut oil 60g kohlrabi, prepared 2g fennel frond 45ml water for the batter or dough 50g cooked prawn 40g dry black rice, finely milled 8ml groundnut oil 90g kohlrabi, prepared 3g fennel frond 70ml water for the batter or dough 60g cooked prawn 50g dry black rice, finely milled 11ml groundnut oil 120g kohlrabi, prepared 4g fennel frond 95ml water for the batter or dough	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g36g45g \| F: 7g9g12g
B	Prawn Brown Rice Chaat with cabbage, tamarind and cashew pasteMarine Protein Pair Prawn Brown Rice Chaat with cabbage, tamarind and cashew paste. The preparation is built from separately portioned prawn, brown rice, cabbage, tamarind, and cashew paste. 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.	20g cooked prawn 35g dry brown rice, finely milled 4g cashew paste 3ml groundnut oil for cooking 60g cabbage, prepared 4g tamarind 45ml water for the batter or dough 20g cooked prawn 50g dry brown rice, finely milled 5g cashew paste 4ml groundnut oil for cooking 90g cabbage, prepared 6g tamarind 70ml water for the batter or dough 25g cooked prawn 60g dry brown rice, finely milled 9g cashew paste 4ml groundnut oil for cooking 120g cabbage, prepared 8g tamarind 95ml water for the batter or dough	~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	Prawn Proso Millet Kadhai with lotus stem, star anise and cashewMarine Protein Pair Prawn Proso Millet Kadhai with lotus stem, star anise and cashew. The stated recipe centres on prawn, proso millet, lotus stem, star anise, and cashew. 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.	65g cooked prawn 55g dry proso millet, cooked 13g cashew 2ml groundnut oil for cooking 80g lotus stem, prepared 0.5g star anise 30ml water for steaming or pan-cooking 90g cooked prawn 70g dry proso millet, cooked 16g cashew 3ml groundnut oil for cooking 120g lotus stem, prepared 0.8g star anise 45ml water for steaming or pan-cooking 115g cooked prawn 85g dry proso millet, cooked 19g cashew 4ml groundnut oil for cooking 160g lotus stem, prepared 1g star anise 60ml water for steaming or pan-cooking	~420 kcal~555 kcal~695 kcal P: 26g35g44g \| C: 56g75g94g \| F: 10g13g16g
B	Tuna Amaranth Stew with chard, green chilli and pine nutMarine Protein Pair Tuna Amaranth Stew with chard, green chilli and pine nut. For a reproducible preparation, the core ingredients are tuna, amaranth, chard, green chilli, and pine nut. 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 tuna in spring water, drained 70g dry amaranth, cooked 3g pine nut 1ml groundnut oil for cooking 80g chard, prepared 2g green chilli 160ml water 100g tuna in spring water, drained 95g dry amaranth, cooked 3g pine nut 2ml groundnut oil for cooking 120g chard, prepared 3g green chilli 230ml water 125g tuna in spring water, drained 120g dry amaranth, cooked 3g pine nut 3ml groundnut oil for cooking 160g chard, prepared 4g green chilli 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