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	Crab Amaranth Chilla with kohlrabi, ajwain and pistachio pasteMarine Protein Pair Crab Amaranth Chilla with kohlrabi, ajwain and pistachio paste. Measured ingredients for this preparation: crab, amaranth, kohlrabi, ajwain, and pistachio 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.	70g cooked crab meat 70g dry amaranth, finely milled 3g pistachio paste 1ml groundnut oil for cooking 80g kohlrabi, prepared 0.5g ajwain 45ml water for the batter or dough 90g cooked crab meat 90g dry amaranth, finely milled 5g pistachio paste 1ml groundnut oil for cooking 120g kohlrabi, prepared 0.8g ajwain 70ml water for the batter or dough 110g cooked crab meat 115g dry amaranth, finely milled 5g pistachio paste 2ml groundnut oil for cooking 160g kohlrabi, prepared 1g ajwain 95ml water for the batter or dough	~370 kcal~500 kcal~625 kcal P: 25g32g40g \| C: 50g68g85g \| F: 8g11g14g
B	Chicken Barley Roti with beetroot, cardamom and groundnut oilPoultry Protein Pair Chicken Barley Roti with beetroot, cardamom and groundnut oil. The recipe lists its central ingredients: chicken, barley, beetroot, cardamom, and groundnut oil. Each quantity is recorded independently, making the composition clear and reproducible. The chicken 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 chicken breast 65g dry barley, finely milled 7ml groundnut oil 80g beetroot, prepared 0.5g cardamom 45ml water for the batter or dough 65g fully cooked skinless chicken breast 80g dry barley, finely milled 10ml groundnut oil 120g beetroot, prepared 0.8g cardamom 70ml water for the batter or dough 80g fully cooked skinless chicken breast 100g dry barley, finely milled 12ml groundnut oil 160g beetroot, prepared 1g cardamom 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 Whole Wheat Pulao with lotus stem, fennel frond and almondMarine Protein Pair Pomfret Whole Wheat Pulao with lotus stem, fennel frond and almond. Main components, each measured separately: pomfret, whole wheat, lotus stem, fennel frond, 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.	80g cooked pomfret fillet 75g dry whole wheat, cooked 5g almond 4ml groundnut oil for cooking 80g lotus stem, prepared 2g fennel frond 30ml water for steaming or pan-cooking 105g cooked pomfret fillet 95g dry whole wheat, cooked 8g almond 5ml groundnut oil for cooking 120g lotus stem, prepared 3g fennel frond 45ml water for steaming or pan-cooking 125g cooked pomfret fillet 115g dry whole wheat, cooked 14g almond 5ml groundnut oil for cooking 160g lotus stem, prepared 4g fennel frond 60ml water for steaming or pan-cooking	~485 kcal~645 kcal~805 kcal P: 28g37g46g \| C: 68g90g113g \| F: 11g15g19g
B	Tuna Buckwheat Curry with garden pea, kasuri methi and cashewMarine Protein Pair Tuna Buckwheat Curry with garden pea, kasuri methi and cashew. The ingredient breakdown is specific to this dish: tuna, buckwheat, garden pea, kasuri methi, and cashew. 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.	50g tuna in spring water, drained 80g dry buckwheat, cooked 6g cashew 5ml groundnut oil for cooking 80g garden pea, prepared 0.5g kasuri methi 160ml water 70g tuna in spring water, drained 100g dry buckwheat, cooked 13g cashew 5ml groundnut oil for cooking 120g garden pea, prepared 0.8g kasuri methi 230ml water 85g tuna in spring water, drained 125g dry buckwheat, cooked 17g cashew 7ml groundnut oil for cooking 160g garden pea, prepared 1g kasuri methi 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	Egg Maize Dosa Roll with bamboo shoot, star anise and cashew pasteEgg Protein Pair Egg Maize Dosa Roll with bamboo shoot, star anise and cashew paste. Its measured culinary base comprises egg, maize, bamboo shoot, star anise, 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 whole egg and egg white are cooked until fully set. 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.	1 fully cooked whole egg (50g total) 20g liquid egg white, cooked until fully set 30g dry maize, finely milled 2g cashew paste 1ml groundnut oil for cooking 60g bamboo shoot, boiled and drained 0.5g star anise 45ml water for the batter or dough 1g baking powder 1 fully cooked whole egg (50g total) 20g liquid egg white, cooked until fully set 45g dry maize, finely milled 2g cashew paste 1ml groundnut oil for cooking 90g bamboo shoot, boiled and drained 0.8g star anise 70ml water for the batter or dough 1.5g baking powder 1 fully cooked whole egg (50g total) 40g liquid egg white, cooked until fully set 55g dry maize, finely milled 2g cashew paste 2ml groundnut oil for cooking 120g bamboo shoot, boiled and drained 1g star anise 95ml water for the batter or dough 2g baking powder	~225 kcal~295 kcal~370 kcal P: 11g14g18g \| C: 30g40g50g \| F: 7g9g11g
B	Crab Quinoa Papad Bite with French bean, black pepper and almondMarine Protein Pair Crab Quinoa Papad Bite with French bean, black pepper and almond. The preparation is built from separately portioned crab, quinoa, French bean, black pepper, and almond. 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 cooked crab meat 40g dry quinoa, finely milled 2g almond 3ml groundnut oil for cooking 60g French bean, prepared 0.5g black pepper 45ml water for the batter or dough 30g cooked crab meat 55g dry quinoa, finely milled 2g almond 4ml groundnut oil for cooking 90g French bean, prepared 0.8g black pepper 70ml water for the batter or dough 35g cooked crab meat 65g dry quinoa, finely milled 5g almond 4ml groundnut oil for cooking 120g French bean, prepared 1g black pepper 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	Pomfret Red Rice Stew with aubergine, saffron and sesameMarine Protein Pair Pomfret Red Rice Stew with aubergine, saffron and sesame. The stated recipe centres on pomfret, red rice, aubergine, saffron, 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.	115g cooked pomfret fillet 60g dry red rice, cooked 8g sesame 1ml groundnut oil for cooking 80g aubergine, prepared 0.05g saffron 160ml water 155g cooked pomfret fillet 80g dry red rice, cooked 8g sesame 2ml groundnut oil for cooking 120g aubergine, prepared 0.08g saffron 230ml water 190g cooked pomfret fillet 100g dry red rice, cooked 11g sesame 2ml groundnut oil for cooking 160g aubergine, prepared 0.1g saffron 300ml water	~420 kcal~555 kcal~695 kcal P: 30g40g50g \| C: 52g70g88g \| F: 10g13g16g
B	Trout Black Rice Khichda with cauliflower, clove and poppy seedMarine Protein Pair Trout Black Rice Khichda with cauliflower, clove and poppy seed. For a reproducible preparation, the core ingredients are trout, black rice, cauliflower, clove, 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.	90g cooked trout fillet 65g dry black rice, cooked 2g poppy seed 3ml groundnut oil for cooking 80g cauliflower, prepared 0.5g clove 160ml water 115g cooked trout fillet 85g dry black rice, cooked 2g poppy seed 4ml groundnut oil for cooking 120g cauliflower, prepared 0.8g clove 230ml water 145g cooked trout fillet 105g dry black rice, cooked 4g poppy seed 4ml groundnut oil for cooking 160g cauliflower, prepared 1g clove 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