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	Trout Red Rice Poha with oyster mushroom, bay leaf and pine nutMarine Protein Pair Trout Red Rice Poha with oyster mushroom, bay leaf and pine nut. Measured ingredients for this preparation: trout, red rice, oyster mushroom, bay leaf, 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 listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	70g cooked trout fillet 60g dry flattened red rice 3g pine nut 1ml groundnut oil for cooking 80g oyster mushroom, prepared 2g bay leaf 30ml water for steaming or pan-cooking 85g cooked trout fillet 85g dry flattened red rice 4g pine nut 2ml groundnut oil for cooking 120g oyster mushroom, prepared 3g bay leaf 45ml water for steaming or pan-cooking 110g cooked trout fillet 105g dry flattened red rice 4g pine nut 3ml groundnut oil for cooking 160g oyster mushroom, prepared 4g bay leaf 60ml water for steaming or pan-cooking	~370 kcal~500 kcal~625 kcal P: 25g32g40g \| C: 50g68g85g \| F: 8g11g14g
B	Rohu Finger Millet Idli Plate with green papaya, mustard seed and poppy seedMarine Protein Pair Rohu Finger Millet Idli Plate with green papaya, mustard seed and poppy seed. The recipe lists its central ingredients: rohu, finger millet, green papaya, mustard seed, and poppy seed. 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 rohu fillet 65g dry finger millet, finely milled 11g poppy seed 1ml groundnut oil for cooking 80g green papaya, prepared 0.5g mustard seed 45ml water for the batter or dough 1g baking powder 85g cooked rohu fillet 85g dry finger millet, finely milled 15g poppy seed 1ml groundnut oil for cooking 120g green papaya, prepared 0.8g mustard seed 70ml water for the batter or dough 1.5g baking powder 110g cooked rohu fillet 105g dry finger millet, finely milled 17g poppy seed 2ml groundnut oil for cooking 160g green papaya, prepared 1g mustard seed 95ml water for the batter or dough 2g baking powder	~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	Prawn Sorghum Wholegrain Biryani with fennel, green chilli and pine nutMarine Protein Pair Prawn Sorghum Wholegrain Biryani with fennel, green chilli and pine nut. Main components, each measured separately: prawn, sorghum, fennel, green chilli, and pine nut. 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 85g dry sorghum, cooked 8g pine nut 2ml groundnut oil for cooking 80g fennel, prepared 2g green chilli 30ml water for steaming or pan-cooking 90g cooked prawn 115g dry sorghum, cooked 8g pine nut 5ml groundnut oil for cooking 120g fennel, prepared 3g green chilli 45ml water for steaming or pan-cooking 115g cooked prawn 140g dry sorghum, cooked 9g pine nut 8ml groundnut oil for cooking 160g fennel, prepared 4g green chilli 60ml water for steaming or pan-cooking	~485 kcal~645 kcal~805 kcal P: 28g37g46g \| C: 68g90g113g \| F: 11g15g19g
B	Trout Millet Stew with kohlrabi, saffron and poppy seedMarine Protein Pair Trout Millet Stew with kohlrabi, saffron and poppy seed. The ingredient breakdown is specific to this dish: trout, millet, kohlrabi, saffron, 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.	60g cooked trout fillet 85g dry millet, cooked 9g poppy seed 1ml groundnut oil for cooking 80g kohlrabi, prepared 0.05g saffron 160ml water 80g cooked trout fillet 115g dry millet, cooked 11g poppy seed 2ml groundnut oil for cooking 120g kohlrabi, prepared 0.08g saffron 230ml water 100g cooked trout fillet 140g dry millet, cooked 13g poppy seed 3ml groundnut oil for cooking 160g kohlrabi, prepared 0.1g saffron 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	Tuna Amaranth Poha Cup with beetroot, turmeric and sesameMarine Protein Pair Tuna Amaranth Poha Cup with beetroot, turmeric and sesame. Its measured culinary base comprises tuna, amaranth, beetroot, turmeric, and sesame. 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.	20g tuna in spring water, drained 35g dry flattened amaranth 2g sesame 3ml groundnut oil for cooking 60g beetroot, prepared 0.5g turmeric 30ml water for steaming or pan-cooking 25g tuna in spring water, drained 45g dry flattened amaranth 3g sesame 4ml groundnut oil for cooking 90g beetroot, prepared 0.8g turmeric 45ml water for steaming or pan-cooking 30g tuna in spring water, drained 55g dry flattened amaranth 5g sesame 4ml groundnut oil for cooking 120g beetroot, prepared 1g turmeric 60ml water for steaming or pan-cooking	~225 kcal~295 kcal~370 kcal P: 11g14g18g \| C: 30g40g50g \| F: 7g9g11g
B	Trout Little Millet Shami Kebab with carrot, dill and mustard oilMarine Protein Pair Trout Little Millet Shami Kebab with carrot, dill and mustard oil. The preparation is built from separately portioned trout, little millet, carrot, dill, 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.	30g cooked trout fillet 35g dry little millet, finely milled 4ml mustard oil 60g carrot, prepared 2g dill 45ml water for the batter or dough 40g cooked trout fillet 45g dry little millet, finely milled 5ml mustard oil 90g carrot, prepared 3g dill 70ml water for the batter or dough 55g cooked trout fillet 55g dry little millet, finely milled 7ml mustard oil 120g carrot, prepared 4g dill 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	Chicken Whole Wheat Kosha with garden pea, garlic and tahiniPoultry Protein Pair Chicken Whole Wheat Kosha with garden pea, garlic and tahini. The stated recipe centres on chicken, whole wheat, garden pea, garlic, and tahini. 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 chicken 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 chicken breast 55g dry whole wheat, cooked 5g tahini 4ml groundnut oil for cooking 80g garden pea, prepared 2g garlic 30ml water for steaming or pan-cooking 120g fully cooked skinless chicken breast 70g dry whole wheat, cooked 7g tahini 5ml groundnut oil for cooking 120g garden pea, prepared 3g garlic 45ml water for steaming or pan-cooking 150g fully cooked skinless chicken breast 90g dry whole wheat, cooked 8g tahini 7ml groundnut oil for cooking 160g garden pea, prepared 4g garlic 60ml water for steaming or pan-cooking	~420 kcal~555 kcal~695 kcal P: 30g40g50g \| C: 52g70g88g \| F: 10g13g16g
B	Prawn Buckwheat Jhol with bamboo shoot, coriander leaf and mustard oilMarine Protein Pair Prawn Buckwheat Jhol with bamboo shoot, coriander leaf and mustard oil. For a reproducible preparation, the core ingredients are prawn, buckwheat, bamboo shoot, coriander leaf, and mustard oil. Each quantity is recorded independently, making the composition clear and reproducible. The bamboo shoots are boiled and drained before they enter the dish. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	75g cooked prawn 70g dry buckwheat, cooked 8ml mustard oil 80g bamboo shoot, boiled and drained 2g coriander leaf 160ml water 100g cooked prawn 90g dry buckwheat, cooked 10ml mustard oil 120g bamboo shoot, boiled and drained 3g coriander leaf 230ml water 125g cooked prawn 110g dry buckwheat, cooked 12ml mustard oil 160g bamboo shoot, boiled and drained 4g coriander leaf 300ml water	~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