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	Prawn Sorghum Upma with oyster mushroom, coriander leaf and almondMarine Protein Pair Prawn Sorghum Upma with oyster mushroom, coriander leaf and almond. Measured ingredients for this preparation: prawn, sorghum, oyster mushroom, coriander leaf, and almond. 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.	60g cooked prawn 65g dry cracked sorghum 4g almond 3ml groundnut oil for cooking 80g oyster mushroom, prepared 2g coriander leaf 30ml water for steaming or pan-cooking 70g cooked prawn 85g dry cracked sorghum 9g almond 3ml groundnut oil for cooking 120g oyster mushroom, prepared 3g coriander leaf 45ml water for steaming or pan-cooking 85g cooked prawn 105g dry cracked sorghum 13g almond 3ml groundnut oil for cooking 160g oyster mushroom, prepared 4g coriander leaf 60ml water for steaming or pan-cooking	~370 kcal~500 kcal~625 kcal P: 25g32g40g \| C: 50g68g85g \| F: 8g11g14g
B	Duck Maize Rotla with cabbage, cinnamon and poppy seedPoultry Protein Pair Duck Maize Rotla with cabbage, cinnamon and poppy seed. The recipe lists its central ingredients: duck, maize, cabbage, cinnamon, and poppy 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.	50g fully cooked skinless duck breast 70g dry maize, finely milled 3g poppy seed 2ml groundnut oil for cooking 80g cabbage, prepared 0.5g cinnamon 45ml water for the batter or dough 70g fully cooked skinless duck breast 90g dry maize, finely milled 4g poppy seed 3ml groundnut oil for cooking 120g cabbage, prepared 0.8g cinnamon 70ml water for the batter or dough 85g fully cooked skinless duck breast 110g dry maize, finely milled 7g poppy seed 3ml groundnut oil for cooking 160g cabbage, prepared 1g cinnamon 95ml water for the batter or dough	~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	Pomfret Amaranth Masala Bowl with tomato, mustard seed and cashew pasteMarine Protein Pair Pomfret Amaranth Masala Bowl with tomato, mustard seed and cashew paste. Main components, each measured separately: pomfret, amaranth, tomato, mustard seed, 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.	65g cooked pomfret fillet 95g dry amaranth, cooked 3g cashew paste 1ml groundnut oil for cooking 80g tomato, prepared 0.5g mustard seed 30ml water for steaming or pan-cooking 90g cooked pomfret fillet 125g dry amaranth, cooked 3g cashew paste 2ml groundnut oil for cooking 120g tomato, prepared 0.8g mustard seed 45ml water for steaming or pan-cooking 110g cooked pomfret fillet 155g dry amaranth, cooked 5g cashew paste 2ml groundnut oil for cooking 160g tomato, prepared 1g mustard seed 60ml water for steaming or pan-cooking	~485 kcal~645 kcal~805 kcal P: 28g37g46g \| C: 68g90g113g \| F: 11g15g19g
B	Prawn Barley Curry with okra, mint and almondMarine Protein Pair Prawn Barley Curry with okra, mint and almond. The ingredient breakdown is specific to this dish: prawn, barley, okra, mint, and almond. 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.	50g cooked prawn 85g dry barley, cooked 9g almond 4ml groundnut oil for cooking 80g okra, prepared 2g mint 160ml water 65g cooked prawn 110g dry barley, cooked 16g almond 4ml groundnut oil for cooking 120g okra, prepared 3g mint 230ml water 85g cooked prawn 140g dry barley, cooked 18g almond 7ml groundnut oil for cooking 160g okra, prepared 4g mint 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	Prawn Ragi Kebab Plate with bamboo shoot, black pepper and sesameMarine Protein Pair Prawn Ragi Kebab Plate with bamboo shoot, black pepper and sesame. Its measured culinary base comprises prawn, ragi, bamboo shoot, black pepper, and sesame. The portions are itemised rather than inferred from a combined serving. Additional components measured separately for the method: groundnut oil. 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.	30g cooked prawn 35g dry ragi, cooked 4g sesame 4ml groundnut oil for cooking 60g bamboo shoot, boiled and drained 0.5g black pepper 30ml water for steaming or pan-cooking 35g cooked prawn 45g dry ragi, cooked 6g sesame 5ml groundnut oil for cooking 90g bamboo shoot, boiled and drained 0.8g black pepper 45ml water for steaming or pan-cooking 45g cooked prawn 55g dry ragi, cooked 9g sesame 5ml groundnut oil for cooking 120g bamboo shoot, boiled and drained 1g black pepper 60ml water for steaming or pan-cooking	~225 kcal~295 kcal~370 kcal P: 11g14g18g \| C: 30g40g50g \| F: 7g9g11g
B	Prawn Buckwheat Chilla with carrot, nigella seed and poppy seedMarine Protein Pair Prawn Buckwheat Chilla with carrot, nigella seed and poppy seed. The preparation is built from separately portioned prawn, buckwheat, carrot, nigella seed, and poppy 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 listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	25g cooked prawn 30g dry buckwheat, finely milled 4g poppy seed 4ml groundnut oil for cooking 60g carrot, prepared 0.5g nigella seed 45ml water for the batter or dough 35g cooked prawn 40g dry buckwheat, finely milled 5g poppy seed 5ml groundnut oil for cooking 90g carrot, prepared 0.8g nigella seed 70ml water for the batter or dough 45g cooked prawn 45g dry buckwheat, finely milled 10g poppy seed 5ml groundnut oil for cooking 120g carrot, prepared 1g nigella seed 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 Maize Curry with chard, dill and sesamePoultry Protein Pair Chicken Maize Curry with chard, dill and sesame. The stated recipe centres on chicken, maize, chard, dill, and sesame. Each quantity is recorded independently, making the composition clear and reproducible. 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 65g dry maize, cooked 6g sesame 2ml groundnut oil for cooking 80g chard, prepared 2g dill 160ml water 120g fully cooked skinless chicken breast 85g dry maize, cooked 9g sesame 2ml groundnut oil for cooking 120g chard, prepared 3g dill 230ml water 150g fully cooked skinless chicken breast 110g dry maize, cooked 9g sesame 3ml groundnut oil for cooking 160g chard, prepared 4g dill 300ml water	~420 kcal~555 kcal~695 kcal P: 30g40g50g \| C: 52g70g88g \| F: 10g13g16g
B	Tuna Amaranth Curry with tender jackfruit, dill and olive oilMarine Protein Pair Tuna Amaranth Curry with tender jackfruit, dill and olive oil. For a reproducible preparation, the core ingredients are tuna, amaranth, tender jackfruit, dill, 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.	70g tuna in spring water, drained 70g dry amaranth, cooked 4ml olive oil 80g tender jackfruit, prepared 2g dill 160ml water 90g tuna in spring water, drained 85g dry amaranth, cooked 7ml olive oil 120g tender jackfruit, prepared 3g dill 230ml water 115g tuna in spring water, drained 110g dry amaranth, cooked 8ml olive oil 160g tender jackfruit, prepared 4g dill 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