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 Finger Millet Breakfast Roll with mustard greens, garlic and rapeseed oilMarine Protein Pair Tuna Finger Millet Breakfast Roll with mustard greens, garlic and rapeseed oil. Measured ingredients for this preparation: tuna, finger millet, mustard greens, garlic, and rapeseed 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.	55g tuna in spring water, drained 75g dry finger millet, finely milled 7ml rapeseed oil 80g mustard greens, prepared 2g garlic 45ml water for the batter or dough 70g tuna in spring water, drained 95g dry finger millet, finely milled 9ml rapeseed oil 120g mustard greens, prepared 3g garlic 70ml water for the batter or dough 90g tuna in spring water, drained 120g dry finger millet, finely milled 11ml rapeseed oil 160g mustard greens, prepared 4g garlic 95ml water for the batter or dough	~380 kcal~495 kcal~625 kcal P: 21g28g35g \| C: 56g73g92g \| F: 8g10g13g
B	Duck Chickpea Thepla with tender jackfruit, coriander leaf and chia seedPoultry Protein Pair Duck Chickpea Thepla with tender jackfruit, coriander leaf and chia seed. The recipe lists its central ingredients: duck, chickpea, tender jackfruit, coriander leaf, and chia seed. 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 duck is fully cooked through before serving. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	40g fully cooked skinless duck breast 65g dry chickpea, finely milled 4g chia seed 1ml groundnut oil for cooking 80g tender jackfruit, prepared 2g coriander leaf 45ml water for the batter or dough 50g fully cooked skinless duck breast 85g dry chickpea, finely milled 8g chia seed 1ml groundnut oil for cooking 120g tender jackfruit, prepared 3g coriander leaf 70ml water for the batter or dough 70g fully cooked skinless duck breast 100g dry chickpea, finely milled 12g chia seed 1ml groundnut oil for cooking 160g tender jackfruit, prepared 4g coriander leaf 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	Rohu Pearl Millet Masala Stew with oyster mushroom, bay leaf and olive oilMarine Protein Pair Rohu Pearl Millet Masala Stew with oyster mushroom, bay leaf and olive oil. Main components, each measured separately: rohu, pearl millet, oyster mushroom, bay leaf, and olive 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.	95g cooked rohu fillet 90g dry pearl millet, cooked 3ml olive oil 80g oyster mushroom, prepared 2g bay leaf 160ml water 125g cooked rohu fillet 120g dry pearl millet, cooked 4ml olive oil 120g oyster mushroom, prepared 3g bay leaf 230ml water 145g cooked rohu fillet 150g dry pearl millet, cooked 7ml olive oil 160g oyster mushroom, prepared 4g bay leaf 300ml water	~480 kcal~640 kcal~800 kcal P: 31g41g51g \| C: 64g85g106g \| F: 11g15g19g
B	Crab Foxtail Millet Kosha with green papaya, mustard seed and hemp kernelMarine Protein Pair Crab Foxtail Millet Kosha with green papaya, mustard seed and hemp kernel. The ingredient breakdown is specific to this dish: crab, foxtail millet, green papaya, mustard seed, and hemp kernel. 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.	60g cooked crab meat 100g dry foxtail millet, cooked 6g hemp kernel 4ml groundnut oil for cooking 80g green papaya, prepared 0.5g mustard seed 30ml water for steaming or pan-cooking 75g cooked crab meat 130g dry foxtail millet, cooked 11g hemp kernel 4ml groundnut oil for cooking 120g green papaya, prepared 0.8g mustard seed 45ml water for steaming or pan-cooking 95g cooked crab meat 165g dry foxtail millet, cooked 11g hemp kernel 7ml groundnut oil for cooking 160g green papaya, prepared 1g mustard seed 60ml water for steaming or pan-cooking	~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	Trout Little Millet Dhokla with tomato, mint and shelled hempMarine Protein Pair Trout Little Millet Dhokla with tomato, mint and shelled hemp. Its measured culinary base comprises trout, little millet, tomato, mint, and shelled hemp. 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.	35g cooked trout fillet 35g dry little millet, finely milled 3g shelled hemp 2ml groundnut oil for cooking 60g tomato, prepared 2g mint 45ml water for the batter or dough 1g baking powder 50g cooked trout fillet 45g dry little millet, finely milled 3g shelled hemp 3ml groundnut oil for cooking 90g tomato, prepared 3g mint 70ml water for the batter or dough 1.5g baking powder 65g cooked trout fillet 55g dry little millet, finely milled 4g shelled hemp 3ml groundnut oil for cooking 120g tomato, prepared 4g mint 95ml water for the batter or dough 2g baking powder	~225 kcal~295 kcal~370 kcal P: 14g19g24g \| C: 26g35g44g \| F: 7g9g11g
B	Prawn Finger Millet Chilla with raw papaya, mint and peanutMarine Protein Pair Prawn Finger Millet Chilla with raw papaya, mint and peanut. The preparation is built from separately portioned prawn, finger millet, raw papaya, mint, and peanut. 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.	25g cooked prawn 35g dry finger millet, finely milled 2g peanut 5ml groundnut oil for cooking 60g raw papaya, prepared 2g mint 45ml water for the batter or dough 30g cooked prawn 45g dry finger millet, finely milled 6g peanut 5ml groundnut oil for cooking 90g raw papaya, prepared 3g mint 70ml water for the batter or dough 30g cooked prawn 55g dry finger millet, finely milled 10g peanut 5ml groundnut oil for cooking 120g raw papaya, prepared 4g mint 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	Duck Barnyard Millet Pulao with cabbage, nigella seed and sesame oilPoultry Protein Pair Duck Barnyard Millet Pulao with cabbage, nigella seed and sesame oil. The stated recipe centres on duck, barnyard millet, cabbage, nigella seed, and sesame oil. Each quantity is recorded independently, making the composition clear and reproducible. The duck is fully cooked through before serving. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	105g fully cooked skinless duck breast 70g dry barnyard millet, cooked 3ml sesame oil 80g cabbage, prepared 0.5g nigella seed 30ml water for steaming or pan-cooking 145g fully cooked skinless duck breast 90g dry barnyard millet, cooked 3ml sesame oil 120g cabbage, prepared 0.8g nigella seed 45ml water for steaming or pan-cooking 175g fully cooked skinless duck breast 115g dry barnyard millet, cooked 4ml sesame oil 160g cabbage, prepared 1g nigella seed 60ml water for steaming or pan-cooking	~415 kcal~550 kcal~685 kcal P: 33g44g55g \| C: 48g64g80g \| F: 10g13g16g
B	Rohu Brown Rice Curry with carrot, dill and pistachioMarine Protein Pair Rohu Brown Rice Curry with carrot, dill and pistachio. For a reproducible preparation, the core ingredients are rohu, brown rice, carrot, dill, and pistachio. 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.	120g cooked rohu fillet 60g dry brown rice, cooked 2g pistachio 2ml groundnut oil for cooking 80g carrot, prepared 2g dill 160ml water 160g cooked rohu fillet 75g dry brown rice, cooked 4g pistachio 2ml groundnut oil for cooking 120g carrot, prepared 3g dill 230ml water 205g cooked rohu fillet 95g dry brown rice, cooked 4g pistachio 3ml groundnut oil for cooking 160g carrot, prepared 4g dill 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.

TrainersEye Fuel Planner

INDIAN NON-VEGETARIAN DIET PLAN