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	Rohu Basmati Brown Rice Roti with beetroot, saffron and mustard oilMarine Protein Pair Rohu Basmati Brown Rice Roti with beetroot, saffron and mustard oil. Measured ingredients for this preparation: rohu, basmati brown rice, beetroot, saffron, and mustard 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.	80g cooked rohu fillet 65g dry basmati brown rice, finely milled 3ml mustard oil 80g beetroot, prepared 0.05g saffron 45ml water for the batter or dough 105g cooked rohu fillet 80g dry basmati brown rice, finely milled 4ml mustard oil 120g beetroot, prepared 0.08g saffron 70ml water for the batter or dough 135g cooked rohu fillet 100g dry basmati brown rice, finely milled 5ml mustard oil 160g beetroot, prepared 0.1g saffron 95ml water for the batter or dough	~380 kcal~495 kcal~625 kcal P: 21g28g35g \| C: 56g73g92g \| F: 8g10g13g
B	Pomfret Black Rice Uttapam with lotus stem, turmeric and ground linseedMarine Protein Pair Pomfret Black Rice Uttapam with lotus stem, turmeric and ground linseed. The recipe lists its central ingredients: pomfret, black rice, lotus stem, turmeric, and ground linseed. 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.	90g cooked pomfret fillet 50g dry black rice, finely milled 4g ground linseed 2ml groundnut oil for cooking 80g lotus stem, prepared 0.5g turmeric 45ml water for the batter or dough 1g baking powder 120g cooked pomfret fillet 60g dry black rice, finely milled 8g ground linseed 2ml groundnut oil for cooking 120g lotus stem, prepared 0.8g turmeric 70ml water for the batter or dough 1.5g baking powder 150g cooked pomfret fillet 75g dry black rice, finely milled 9g ground linseed 3ml groundnut oil for cooking 160g lotus stem, prepared 1g turmeric 95ml water for the batter or dough 2g baking powder	~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	Pomfret Barnyard Millet Kadhai with okra, cumin and mustard oilMarine Protein Pair Pomfret Barnyard Millet Kadhai with okra, cumin and mustard oil. Main components, each measured separately: pomfret, barnyard millet, okra, cumin, 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.	100g cooked pomfret fillet 90g dry barnyard millet, cooked 4ml mustard oil 80g okra, prepared 0.5g cumin 30ml water for steaming or pan-cooking 130g cooked pomfret fillet 120g dry barnyard millet, cooked 7ml mustard oil 120g okra, prepared 0.8g cumin 45ml water for steaming or pan-cooking 160g cooked pomfret fillet 145g dry barnyard millet, cooked 9ml mustard oil 160g okra, prepared 1g cumin 60ml water for steaming or pan-cooking	~480 kcal~640 kcal~800 kcal P: 31g41g51g \| C: 64g85g106g \| F: 11g15g19g
B	Tuna Brown Rice Stew with cabbage, gondhoraj lime and ground linseedMarine Protein Pair Tuna Brown Rice Stew with cabbage, gondhoraj lime and ground linseed. The ingredient breakdown is specific to this dish: tuna, brown rice, cabbage, gondhoraj lime, and ground linseed. 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 tuna in spring water, drained 80g dry brown rice, cooked 7g ground linseed 7ml groundnut oil for cooking 80g cabbage, prepared 4g gondhoraj lime 160ml water 90g tuna in spring water, drained 105g dry brown rice, cooked 12g ground linseed 8ml groundnut oil for cooking 120g cabbage, prepared 6g gondhoraj lime 230ml water 110g tuna in spring water, drained 130g dry brown rice, cooked 19g ground linseed 8ml groundnut oil for cooking 160g cabbage, prepared 8g gondhoraj lime 300ml water	~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 Jowar Papad Bite with French bean, coriander leaf and olive oilMarine Protein Pair Trout Jowar Papad Bite with French bean, coriander leaf and olive oil. Its measured culinary base comprises trout, jowar, French bean, coriander 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.	35g cooked trout fillet 35g dry jowar, finely milled 4ml olive oil 60g French bean, prepared 2g coriander leaf 45ml water for the batter or dough 50g cooked trout fillet 45g dry jowar, finely milled 5ml olive oil 90g French bean, prepared 3g coriander leaf 70ml water for the batter or dough 65g cooked trout fillet 55g dry jowar, finely milled 7ml olive oil 120g French bean, prepared 4g coriander leaf 95ml water for the batter or dough	~225 kcal~295 kcal~370 kcal P: 14g19g24g \| C: 26g35g44g \| F: 7g9g11g
B	Rohu Oat Bhurji Cup with raw papaya, bay leaf and hemp kernelMarine Protein Pair Rohu Oat Bhurji Cup with raw papaya, bay leaf and hemp kernel. The preparation is built from separately portioned rohu, oat, raw papaya, bay leaf, 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.	20g cooked rohu fillet 35g dry oat, cooked 2g hemp kernel 3ml groundnut oil for cooking 60g raw papaya, prepared 2g bay leaf 30ml water for steaming or pan-cooking 20g cooked rohu fillet 50g dry oat, cooked 2g hemp kernel 4ml groundnut oil for cooking 90g raw papaya, prepared 3g bay leaf 45ml water for steaming or pan-cooking 20g cooked rohu fillet 60g dry oat, cooked 3g hemp kernel 4ml groundnut oil for cooking 120g raw papaya, prepared 4g bay leaf 60ml water for steaming or pan-cooking	~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	Prawn Kodo Millet Curry with spinach, fresh ginger and olive oilMarine Protein Pair Prawn Kodo Millet Curry with spinach, fresh ginger and olive oil. The stated recipe centres on prawn, kodo millet, spinach, fresh ginger, and olive 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.	110g cooked prawn 70g dry kodo millet, cooked 9ml olive oil 80g spinach, prepared 2g fresh ginger 160ml water 140g cooked prawn 90g dry kodo millet, cooked 12ml olive oil 120g spinach, prepared 3g fresh ginger 230ml water 175g cooked prawn 115g dry kodo millet, cooked 14ml olive oil 160g spinach, prepared 4g fresh ginger 300ml water	~415 kcal~550 kcal~685 kcal P: 33g44g55g \| C: 48g64g80g \| F: 10g13g16g
B	Trout Sorghum Curry with bottle gourd, green chilli and hemp kernelMarine Protein Pair Trout Sorghum Curry with bottle gourd, green chilli and hemp kernel. For a reproducible preparation, the core ingredients are trout, sorghum, bottle gourd, green chilli, and hemp kernel. 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.	85g cooked trout fillet 65g dry sorghum, cooked 3g hemp kernel 1ml groundnut oil for cooking 80g bottle gourd, prepared 2g green chilli 160ml water 110g cooked trout fillet 90g dry sorghum, cooked 3g hemp kernel 2ml groundnut oil for cooking 120g bottle gourd, prepared 3g green chilli 230ml water 140g cooked trout fillet 110g dry sorghum, cooked 5g hemp kernel 2ml groundnut oil for cooking 160g bottle gourd, prepared 4g green chilli 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.

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INDIAN NON-VEGETARIAN DIET PLAN