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	Egg Quinoa Roti with tender jackfruit, black pepper and pistachioEgg Protein Pair Egg Quinoa Roti with tender jackfruit, black pepper and pistachio. Measured ingredients for this preparation: egg, quinoa, tender jackfruit, black pepper, and pistachio. Each quantity is recorded independently, making the composition clear and reproducible. 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) 90g liquid egg white, cooked until fully set 55g dry quinoa, finely milled 2g pistachio 1ml groundnut oil for cooking 80g tender jackfruit, prepared 0.5g black pepper 45ml water for the batter or dough 1 fully cooked whole egg (50g total) 135g liquid egg white, cooked until fully set 75g dry quinoa, finely milled 2g pistachio 1ml groundnut oil for cooking 120g tender jackfruit, prepared 0.8g black pepper 70ml water for the batter or dough 1 fully cooked whole egg (50g total) 180g liquid egg white, cooked until fully set 90g dry quinoa, finely milled 4g pistachio 2ml groundnut oil for cooking 160g tender jackfruit, prepared 1g black pepper 95ml water for the batter or dough	~375 kcal~500 kcal~625 kcal P: 26g34g42g \| C: 48g64g80g \| F: 9g12g15g
B	Crab Basmati Brown Rice Poha with oyster mushroom, kokum and flaxseedMarine Protein Pair Crab Basmati Brown Rice Poha with oyster mushroom, kokum and flaxseed. The recipe lists its central ingredients: crab, basmati brown rice, oyster mushroom, kokum, and flaxseed. 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 crab meat 65g dry flattened basmati brown rice 5g flaxseed 3ml groundnut oil for cooking 80g oyster mushroom, prepared 4g kokum 30ml water for steaming or pan-cooking 85g cooked crab meat 85g dry flattened basmati brown rice 10g flaxseed 3ml groundnut oil for cooking 120g oyster mushroom, prepared 6g kokum 45ml water for steaming or pan-cooking 105g cooked crab meat 105g dry flattened basmati brown rice 13g flaxseed 4ml groundnut oil for cooking 160g oyster mushroom, prepared 8g kokum 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	Pomfret Kodo Millet Curry with beetroot, turmeric and peanutMarine Protein Pair Pomfret Kodo Millet Curry with beetroot, turmeric and peanut. Main components, each measured separately: pomfret, kodo millet, beetroot, turmeric, 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.	65g cooked pomfret fillet 95g dry kodo millet, cooked 7g peanut 4ml groundnut oil for cooking 80g beetroot, prepared 0.5g turmeric 160ml water 85g cooked pomfret fillet 125g dry kodo millet, cooked 11g peanut 5ml groundnut oil for cooking 120g beetroot, prepared 0.8g turmeric 230ml water 100g cooked pomfret fillet 155g dry kodo millet, cooked 17g peanut 5ml groundnut oil for cooking 160g beetroot, prepared 1g turmeric 300ml water	~485 kcal~645 kcal~810 kcal P: 24g32g40g \| C: 72g96g120g \| F: 11g15g19g
B	Trout Horse Gram Thali with tomato, cumin and walnutMarine Protein Pair Trout Horse Gram Thali with tomato, cumin and walnut. The ingredient breakdown is specific to this dish: trout, horse gram, tomato, cumin, 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.	20g cooked trout fillet 100g dry horse gram, cooked 13g walnut 2ml groundnut oil for cooking 80g tomato, prepared 0.5g cumin 30ml water for steaming or pan-cooking 30g cooked trout fillet 135g dry horse gram, cooked 13g walnut 5ml groundnut oil for cooking 120g tomato, prepared 0.8g cumin 45ml water for steaming or pan-cooking 40g cooked trout fillet 165g dry horse gram, cooked 15g walnut 8ml groundnut oil for cooking 160g tomato, prepared 1g cumin 60ml water for steaming or pan-cooking	~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 Proso Millet Mini Uttapam with okra, gondhoraj lime and peanutMarine Protein Pair Tuna Proso Millet Mini Uttapam with okra, gondhoraj lime and peanut. Its measured culinary base comprises tuna, proso millet, okra, gondhoraj lime, and peanut. 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.	25g tuna in spring water, drained 30g dry proso millet, finely milled 9g peanut 1ml groundnut oil for cooking 60g okra, prepared 4g gondhoraj lime 45ml water for the batter or dough 1g baking powder 30g tuna in spring water, drained 40g dry proso millet, finely milled 12g peanut 1ml groundnut oil for cooking 90g okra, prepared 6g gondhoraj lime 70ml water for the batter or dough 1.5g baking powder 35g tuna in spring water, drained 50g dry proso millet, finely milled 16g peanut 2ml groundnut oil for cooking 120g okra, prepared 8g gondhoraj lime 95ml water for the batter or dough 2g baking powder	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g36g45g \| F: 7g9g12g
B	Egg Kodo Millet Chilla with cabbage, cinnamon and pistachio pasteEgg Protein Pair Egg Kodo Millet Chilla with cabbage, cinnamon and pistachio paste. The preparation is built from separately portioned egg, kodo millet, cabbage, cinnamon, and pistachio 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 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) 40g dry kodo millet, finely milled 2g pistachio paste 1ml groundnut oil for cooking 60g cabbage, prepared 0.5g cinnamon 45ml water for the batter or dough 1 fully cooked whole egg (50g total) 55g dry kodo millet, finely milled 2g pistachio paste 1ml groundnut oil for cooking 90g cabbage, prepared 0.8g cinnamon 70ml water for the batter or dough 1 fully cooked whole egg (50g total) 70g dry kodo millet, finely milled 2g pistachio paste 3ml groundnut oil for cooking 120g cabbage, prepared 1g cinnamon 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	Crab Oat Stew with carrot, tamarind and groundnut oilMarine Protein Pair Crab Oat Stew with carrot, tamarind and groundnut oil. The stated recipe centres on crab, oat, carrot, tamarind, and groundnut 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.	65g cooked crab meat 70g dry oat, cooked 4ml groundnut oil 80g carrot, prepared 4g tamarind 160ml water 85g cooked crab meat 95g dry oat, cooked 5ml groundnut oil 120g carrot, prepared 6g tamarind 230ml water 110g cooked crab meat 120g dry oat, cooked 7ml groundnut oil 160g carrot, prepared 8g tamarind 300ml water	~420 kcal~555 kcal~695 kcal P: 26g35g44g \| C: 56g75g94g \| F: 10g13g16g
B	Pomfret Whole Wheat Wholegrain Biryani with raw papaya, mustard seed and cashew pasteMarine Protein Pair Pomfret Whole Wheat Wholegrain Biryani with raw papaya, mustard seed and cashew paste. For a reproducible preparation, the core ingredients are pomfret, whole wheat, raw papaya, mustard seed, 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.	110g cooked pomfret fillet 60g dry whole wheat, cooked 7g cashew paste 1ml groundnut oil for cooking 80g raw papaya, prepared 0.5g mustard seed 30ml water for steaming or pan-cooking 140g cooked pomfret fillet 80g dry whole wheat, cooked 8g cashew paste 2ml groundnut oil for cooking 120g raw papaya, prepared 0.8g mustard seed 45ml water for steaming or pan-cooking 175g cooked pomfret fillet 100g dry whole wheat, cooked 11g cashew paste 2ml groundnut oil for cooking 160g raw papaya, prepared 1g mustard seed 60ml water for steaming or pan-cooking	~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