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	Duck Proso Millet Thepla with tomato, bay leaf and hemp kernelPoultry Protein Pair Duck Proso Millet Thepla with tomato, bay leaf and hemp kernel. Measured ingredients for this preparation: duck, proso millet, tomato, bay leaf, and hemp kernel. The portions are itemised rather than inferred from a combined serving. 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.	70g fully cooked skinless duck breast 60g dry proso millet, finely milled 6g hemp kernel 1ml groundnut oil for cooking 80g tomato, prepared 2g bay leaf 45ml water for the batter or dough 90g fully cooked skinless duck breast 80g dry proso millet, finely milled 7g hemp kernel 2ml groundnut oil for cooking 120g tomato, prepared 3g bay leaf 70ml water for the batter or dough 115g fully cooked skinless duck breast 100g dry proso millet, finely milled 7g hemp kernel 3ml groundnut oil for cooking 160g tomato, prepared 4g bay leaf 95ml water for the batter or dough	~375 kcal~500 kcal~625 kcal P: 26g34g42g \| C: 48g64g80g \| F: 9g12g15g
B	Trout Jowar Porridge with okra, mustard seed and shelled hempMarine Protein Pair Trout Jowar Porridge with okra, mustard seed and shelled hemp. The recipe lists its central ingredients: trout, jowar, okra, mustard seed, and shelled hemp. 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 trout fillet 70g dry jowar, simmered 2g shelled hemp 2ml groundnut oil for cooking 80g okra, prepared 0.5g mustard seed 160ml water 70g cooked trout fillet 90g dry jowar, simmered 3g shelled hemp 3ml groundnut oil for cooking 120g okra, prepared 0.8g mustard seed 230ml water 85g cooked trout fillet 110g dry jowar, simmered 6g shelled hemp 3ml groundnut oil for cooking 160g okra, prepared 1g mustard seed 300ml water	~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	Duck Barley Bhuna with bamboo shoot, star anise and pistachioPoultry Protein Pair Duck Barley Bhuna with bamboo shoot, star anise and pistachio. Main components, each measured separately: duck, barley, bamboo shoot, star anise, and pistachio. Each quantity is recorded independently, making the composition clear and reproducible. Additional components measured separately for the method: groundnut oil. The duck is fully cooked through before serving. 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.	45g fully cooked skinless duck breast 85g dry barley, cooked 13g pistachio 1ml groundnut oil for cooking 80g bamboo shoot, boiled and drained 0.5g star anise 30ml water for steaming or pan-cooking 55g fully cooked skinless duck breast 115g dry barley, cooked 17g pistachio 2ml groundnut oil for cooking 120g bamboo shoot, boiled and drained 0.8g star anise 45ml water for steaming or pan-cooking 70g fully cooked skinless duck breast 145g dry barley, cooked 19g pistachio 4ml groundnut oil for cooking 160g bamboo shoot, boiled and drained 1g star anise 60ml water for steaming or pan-cooking	~485 kcal~645 kcal~810 kcal P: 24g32g40g \| C: 72g96g120g \| F: 11g15g19g
B	Rohu Whole Wheat Masala Stew with French bean, black pepper and flaxseedMarine Protein Pair Rohu Whole Wheat Masala Stew with French bean, black pepper and flaxseed. The ingredient breakdown is specific to this dish: rohu, whole wheat, French bean, black pepper, 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.	80g cooked rohu fillet 80g dry whole wheat, cooked 14g flaxseed 1ml groundnut oil for cooking 80g French bean, prepared 0.5g black pepper 160ml water 105g cooked rohu fillet 105g dry whole wheat, cooked 17g flaxseed 2ml groundnut oil for cooking 120g French bean, prepared 0.8g black pepper 230ml water 135g cooked rohu fillet 130g dry whole wheat, cooked 20g flaxseed 3ml groundnut oil for cooking 160g French bean, prepared 1g black pepper 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	Trout Chickpea Handvo with chard, nigella seed and pistachioMarine Protein Pair Trout Chickpea Handvo with chard, nigella seed and pistachio. Its measured culinary base comprises trout, chickpea, chard, nigella seed, and pistachio. 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 trout fillet 35g dry chickpea, finely milled 4g pistachio 2ml groundnut oil for cooking 60g chard, prepared 0.5g nigella seed 45ml water for the batter or dough 1g baking powder 20g cooked trout fillet 50g dry chickpea, finely milled 4g pistachio 3ml groundnut oil for cooking 90g chard, prepared 0.8g nigella seed 70ml water for the batter or dough 1.5g baking powder 20g cooked trout fillet 65g dry chickpea, finely milled 4g pistachio 5ml groundnut oil for cooking 120g chard, prepared 1g nigella seed 95ml water for the batter or dough 2g baking powder	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g36g45g \| F: 7g9g12g
B	Duck Brown Rice Chaat with spinach, dill and flaxseedPoultry Protein Pair Duck Brown Rice Chaat with spinach, dill and flaxseed. The preparation is built from separately portioned duck, brown rice, spinach, dill, and flaxseed. 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.	20g fully cooked skinless duck breast 40g dry brown rice, finely milled 2g flaxseed 3ml groundnut oil for cooking 60g spinach, prepared 2g dill 45ml water for the batter or dough 25g fully cooked skinless duck breast 50g dry brown rice, finely milled 3g flaxseed 4ml groundnut oil for cooking 90g spinach, prepared 3g dill 70ml water for the batter or dough 30g fully cooked skinless duck breast 60g dry brown rice, finely milled 7g flaxseed 4ml groundnut oil for cooking 120g spinach, prepared 4g dill 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	Tuna Quinoa Stew with drumstick pod, cumin and peanutMarine Protein Pair Tuna Quinoa Stew with drumstick pod, cumin and peanut. The stated recipe centres on tuna, quinoa, drumstick pod, cumin, 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.	50g tuna in spring water, drained 75g dry quinoa, cooked 6g peanut 2ml groundnut oil for cooking 80g drumstick pod, prepared 0.5g cumin 160ml water 70g tuna in spring water, drained 100g dry quinoa, cooked 6g peanut 3ml groundnut oil for cooking 120g drumstick pod, prepared 0.8g cumin 230ml water 90g tuna in spring water, drained 125g dry quinoa, cooked 6g peanut 4ml groundnut oil for cooking 160g drumstick pod, prepared 1g cumin 300ml water	~420 kcal~555 kcal~695 kcal P: 26g35g44g \| C: 56g75g94g \| F: 10g13g16g
B	Rohu Little Millet Stew with aubergine, cardamom and walnutMarine Protein Pair Rohu Little Millet Stew with aubergine, cardamom and walnut. For a reproducible preparation, the core ingredients are rohu, little millet, aubergine, cardamom, and walnut. 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 rohu fillet 65g dry little millet, cooked 2g walnut 1ml groundnut oil for cooking 80g aubergine, prepared 0.5g cardamom 160ml water 165g cooked rohu fillet 85g dry little millet, cooked 2g walnut 1ml groundnut oil for cooking 120g aubergine, prepared 0.8g cardamom 230ml water 205g cooked rohu fillet 110g dry little millet, cooked 2g walnut 1ml groundnut oil for cooking 160g aubergine, prepared 1g cardamom 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