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 Sorghum Roti with bamboo shoot, star anise and mustard oilPoultry Protein Pair Duck Sorghum Roti with bamboo shoot, star anise and mustard oil. Measured ingredients for this preparation: duck, sorghum, bamboo shoot, star anise, and mustard oil. The produce, seasoning, fat, protein source and carbohydrate component remain visible as separate entries. 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.	55g fully cooked skinless duck breast 70g dry sorghum, finely milled 3ml mustard oil 80g bamboo shoot, boiled and drained 0.5g star anise 45ml water for the batter or dough 80g fully cooked skinless duck breast 90g dry sorghum, finely milled 3ml mustard oil 120g bamboo shoot, boiled and drained 0.8g star anise 70ml water for the batter or dough 90g fully cooked skinless duck breast 115g dry sorghum, finely milled 5ml mustard oil 160g bamboo shoot, boiled and drained 1g star anise 95ml water for the batter or dough	~380 kcal~495 kcal~625 kcal P: 21g28g35g \| C: 56g73g92g \| F: 8g10g13g
B	Trout Millet Poha with French bean, black pepper and ground linseedMarine Protein Pair Trout Millet Poha with French bean, black pepper and ground linseed. The recipe lists its central ingredients: trout, millet, French bean, black pepper, and ground linseed. 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 trout fillet 65g dry flattened millet 3g ground linseed 1ml groundnut oil for cooking 80g French bean, prepared 0.5g black pepper 30ml water for steaming or pan-cooking 80g cooked trout fillet 85g dry flattened millet 6g ground linseed 1ml groundnut oil for cooking 120g French bean, prepared 0.8g black pepper 45ml water for steaming or pan-cooking 95g cooked trout fillet 105g dry flattened millet 10g ground linseed 1ml groundnut oil for cooking 160g French bean, prepared 1g black pepper 60ml water for steaming or pan-cooking	~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	Prawn Black Lentil Stew with garden pea, turmeric and walnutMarine Protein Pair Prawn Black Lentil Stew with garden pea, turmeric and walnut. Main components, each measured separately: prawn, black lentil, garden pea, turmeric, and walnut. 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.	30g cooked prawn 85g dry black lentil, cooked 13g walnut 1ml groundnut oil for cooking 80g garden pea, prepared 0.5g turmeric 160ml water 45g cooked prawn 110g dry black lentil, cooked 15g walnut 3ml groundnut oil for cooking 120g garden pea, prepared 0.8g turmeric 230ml water 55g cooked prawn 135g dry black lentil, cooked 19g walnut 4ml groundnut oil for cooking 160g garden pea, prepared 1g turmeric 300ml water	~480 kcal~640 kcal~800 kcal P: 31g41g51g \| C: 64g85g106g \| F: 11g15g19g
B	Pomfret Red Rice Bhuna with bamboo shoot, fenugreek leaf and tahiniMarine Protein Pair Pomfret Red Rice Bhuna with bamboo shoot, fenugreek leaf and tahini. The ingredient breakdown is specific to this dish: pomfret, red rice, bamboo shoot, fenugreek leaf, and tahini. Each quantity is recorded independently, making the composition clear and reproducible. 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.	90g cooked pomfret fillet 80g dry red rice, cooked 6g tahini 4ml groundnut oil for cooking 80g bamboo shoot, boiled and drained 2g fenugreek leaf 30ml water for steaming or pan-cooking 125g cooked pomfret fillet 105g dry red rice, cooked 6g tahini 7ml groundnut oil for cooking 120g bamboo shoot, boiled and drained 3g fenugreek leaf 45ml water for steaming or pan-cooking 155g cooked pomfret fillet 130g dry red rice, cooked 7g tahini 9ml groundnut oil for cooking 160g bamboo shoot, boiled and drained 4g fenugreek leaf 60ml water for steaming or pan-cooking	~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	Prawn Kodo Millet Chaat Cup with French bean, garlic and mustard oilMarine Protein Pair Prawn Kodo Millet Chaat Cup with French bean, garlic and mustard oil. Its measured culinary base comprises prawn, kodo millet, French bean, garlic, and mustard 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.	40g cooked prawn 35g dry kodo millet, finely milled 7ml mustard oil 60g French bean, prepared 2g garlic 45ml water for the batter or dough 55g cooked prawn 50g dry kodo millet, finely milled 9ml mustard oil 90g French bean, prepared 3g garlic 70ml water for the batter or dough 65g cooked prawn 60g dry kodo millet, finely milled 11ml mustard oil 120g French bean, prepared 4g garlic 95ml water for the batter or dough	~225 kcal~295 kcal~370 kcal P: 14g19g24g \| C: 26g35g44g \| F: 7g9g11g
B	Duck Buckwheat Chilla with mustard greens, gondhoraj lime and hemp kernelPoultry Protein Pair Duck Buckwheat Chilla with mustard greens, gondhoraj lime and hemp kernel. The preparation is built from separately portioned duck, buckwheat, mustard greens, gondhoraj lime, 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.	20g fully cooked skinless duck breast 35g dry buckwheat, finely milled 2g hemp kernel 4ml groundnut oil for cooking 60g mustard greens, prepared 4g gondhoraj lime 45ml water for the batter or dough 20g fully cooked skinless duck breast 50g dry buckwheat, finely milled 2g hemp kernel 5ml groundnut oil for cooking 90g mustard greens, prepared 6g gondhoraj lime 70ml water for the batter or dough 20g fully cooked skinless duck breast 65g dry buckwheat, finely milled 2g hemp kernel 8ml groundnut oil for cooking 120g mustard greens, prepared 8g gondhoraj lime 95ml water for the batter or dough	~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	Pomfret Millet Jhol with cauliflower, bay leaf and rapeseed oilMarine Protein Pair Pomfret Millet Jhol with cauliflower, bay leaf and rapeseed oil. The stated recipe centres on pomfret, millet, cauliflower, bay leaf, and rapeseed 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.	120g cooked pomfret fillet 60g dry millet, cooked 4ml rapeseed oil 80g cauliflower, prepared 2g bay leaf 160ml water 170g cooked pomfret fillet 80g dry millet, cooked 4ml rapeseed oil 120g cauliflower, prepared 3g bay leaf 230ml water 215g cooked pomfret fillet 95g dry millet, cooked 5ml rapeseed oil 160g cauliflower, prepared 4g bay leaf 300ml water	~415 kcal~550 kcal~685 kcal P: 33g44g55g \| C: 48g64g80g \| F: 10g13g16g
B	Prawn Amaranth Stew with drumstick pod, mustard seed and chia seedMarine Protein Pair Prawn Amaranth Stew with drumstick pod, mustard seed and chia seed. For a reproducible preparation, the core ingredients are prawn, amaranth, drumstick pod, mustard seed, and chia seed. 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.	70g cooked prawn 65g dry amaranth, cooked 10g chia seed 1ml groundnut oil for cooking 80g drumstick pod, prepared 0.5g mustard seed 160ml water 100g cooked prawn 85g dry amaranth, cooked 11g chia seed 2ml groundnut oil for cooking 120g drumstick pod, prepared 0.8g mustard seed 230ml water 125g cooked prawn 105g dry amaranth, cooked 16g chia seed 2ml groundnut oil for cooking 160g drumstick pod, prepared 1g mustard seed 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