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 Whole Wheat Chilla with carrot, tamarind and peanutMarine Protein Pair Tuna Whole Wheat Chilla with carrot, tamarind and peanut. Measured ingredients for this preparation: tuna, whole wheat, carrot, tamarind, and peanut. 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 tuna in spring water, drained 55g dry whole wheat, finely milled 4g peanut 5ml groundnut oil for cooking 80g carrot, prepared 4g tamarind 45ml water for the batter or dough 85g tuna in spring water, drained 70g dry whole wheat, finely milled 4g peanut 8ml groundnut oil for cooking 120g carrot, prepared 6g tamarind 70ml water for the batter or dough 100g tuna in spring water, drained 85g dry whole wheat, finely milled 9g peanut 8ml groundnut oil for cooking 160g carrot, prepared 8g tamarind 95ml water for the batter or dough	~375 kcal~500 kcal~625 kcal P: 26g34g42g \| C: 48g64g80g \| F: 9g12g15g
B	Rohu Horse Gram Cutlet with kohlrabi, green chilli and sesame oilMarine Protein Pair Rohu Horse Gram Cutlet with kohlrabi, green chilli and sesame oil. The recipe lists its central ingredients: rohu, horse gram, kohlrabi, green chilli, and sesame 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.	20g cooked rohu fillet 80g dry horse gram, cooked 8ml sesame oil 80g kohlrabi, prepared 2g green chilli 30ml water for steaming or pan-cooking 20g cooked rohu fillet 110g dry horse gram, cooked 10ml sesame oil 120g kohlrabi, prepared 3g green chilli 45ml water for steaming or pan-cooking 20g cooked rohu fillet 140g dry horse gram, cooked 13ml sesame oil 160g kohlrabi, prepared 4g green chilli 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	Crab Proso Millet Braise with beetroot, saffron and pistachioMarine Protein Pair Crab Proso Millet Braise with beetroot, saffron and pistachio. Main components, each measured separately: crab, proso millet, beetroot, saffron, and pistachio. 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.	55g cooked crab meat 90g dry proso millet, cooked 5g pistachio 5ml groundnut oil for cooking 80g beetroot, prepared 0.05g saffron 160ml water 70g cooked crab meat 115g dry proso millet, cooked 11g pistachio 5ml groundnut oil for cooking 120g beetroot, prepared 0.08g saffron 230ml water 85g cooked crab meat 140g dry proso millet, cooked 18g pistachio 5ml groundnut oil for cooking 160g beetroot, prepared 0.1g saffron 300ml water	~485 kcal~645 kcal~810 kcal P: 24g32g40g \| C: 72g96g120g \| F: 11g15g19g
B	Trout Jowar Curry with lotus stem, turmeric and flaxseedMarine Protein Pair Trout Jowar Curry with lotus stem, turmeric and flaxseed. The ingredient breakdown is specific to this dish: trout, jowar, lotus stem, turmeric, and flaxseed. 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.	85g cooked trout fillet 65g dry jowar, cooked 11g flaxseed 1ml groundnut oil for cooking 80g lotus stem, prepared 0.5g turmeric 160ml water 115g cooked trout fillet 85g dry jowar, cooked 11g flaxseed 3ml groundnut oil for cooking 120g lotus stem, prepared 0.8g turmeric 230ml water 145g cooked trout fillet 105g dry jowar, cooked 13g flaxseed 4ml groundnut oil for cooking 160g lotus stem, prepared 1g turmeric 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	Chicken Barley Paniyaram with chard, dill and peanutPoultry Protein Pair Chicken Barley Paniyaram with chard, dill and peanut. Its measured culinary base comprises chicken, barley, chard, dill, and peanut. The produce, seasoning, fat, protein source and carbohydrate component remain visible as separate entries. 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.	25g fully cooked skinless chicken breast 30g dry barley, finely milled 10g peanut 1ml groundnut oil for cooking 60g chard, prepared 2g dill 45ml water for the batter or dough 1g baking powder 30g fully cooked skinless chicken breast 40g dry barley, finely milled 13g peanut 1ml groundnut oil for cooking 90g chard, prepared 3g dill 70ml water for the batter or dough 1.5g baking powder 30g fully cooked skinless chicken breast 50g dry barley, finely milled 18g peanut 1ml groundnut oil for cooking 120g chard, prepared 4g dill 95ml water for the batter or dough 2g baking powder	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g36g45g \| F: 7g9g12g
B	Rohu Red Rice Cutlet with spinach, ajwain and pistachio pasteMarine Protein Pair Rohu Red Rice Cutlet with spinach, ajwain and pistachio paste. The preparation is built from separately portioned rohu, red rice, spinach, ajwain, and pistachio 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.	20g cooked rohu fillet 40g dry red rice, cooked 2g pistachio paste 3ml groundnut oil for cooking 60g spinach, prepared 0.5g ajwain 30ml water for steaming or pan-cooking 25g cooked rohu fillet 50g dry red rice, cooked 6g pistachio paste 3ml groundnut oil for cooking 90g spinach, prepared 0.8g ajwain 45ml water for steaming or pan-cooking 30g cooked rohu fillet 60g dry red rice, cooked 9g pistachio paste 3ml groundnut oil for cooking 120g spinach, prepared 1g ajwain 60ml water for steaming or pan-cooking	~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	Tuna Buckwheat Curry with bottle gourd, cardamom and groundnut oilMarine Protein Pair Tuna Buckwheat Curry with bottle gourd, cardamom and groundnut oil. The stated recipe centres on tuna, buckwheat, bottle gourd, cardamom, 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.	60g tuna in spring water, drained 70g dry buckwheat, cooked 8ml groundnut oil 80g bottle gourd, prepared 0.5g cardamom 160ml water 80g tuna in spring water, drained 95g dry buckwheat, cooked 10ml groundnut oil 120g bottle gourd, prepared 0.8g cardamom 230ml water 105g tuna in spring water, drained 115g dry buckwheat, cooked 12ml groundnut oil 160g bottle gourd, prepared 1g cardamom 300ml water	~420 kcal~555 kcal~695 kcal P: 26g35g44g \| C: 56g75g94g \| F: 10g13g16g
B	Prawn Proso Millet Khichda with snake gourd, coriander leaf and pine nutEgg Protein Pair Prawn Proso Millet Khichda with snake gourd, coriander leaf and pine nut. For a reproducible preparation, the core ingredients are prawn, proso millet, snake gourd, coriander leaf, and pine nut. 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.	90g cooked prawn 65g dry proso millet, cooked 5g pine nut 3ml groundnut oil for cooking 80g snake gourd, prepared 2g coriander leaf 160ml water 120g cooked prawn 85g dry proso millet, cooked 5g pine nut 5ml groundnut oil for cooking 120g snake gourd, prepared 3g coriander leaf 230ml water 150g cooked prawn 105g dry proso millet, cooked 5g pine nut 8ml groundnut oil for cooking 160g snake gourd, prepared 4g coriander leaf 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