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 Whole Wheat Poha with okra, clove and walnutMarine Protein Pair Rohu Whole Wheat Poha with okra, clove and walnut. Measured ingredients for this preparation: rohu, whole wheat, okra, clove, and walnut. 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.	80g cooked rohu fillet 60g dry flattened whole wheat 4g walnut 1ml groundnut oil for cooking 80g okra, prepared 0.5g clove 30ml water for steaming or pan-cooking 95g cooked rohu fillet 85g dry flattened whole wheat 5g walnut 2ml groundnut oil for cooking 120g okra, prepared 0.8g clove 45ml water for steaming or pan-cooking 120g cooked rohu fillet 105g dry flattened whole wheat 7g walnut 2ml groundnut oil for cooking 160g okra, prepared 1g clove 60ml water for steaming or pan-cooking	~370 kcal~500 kcal~625 kcal P: 25g32g40g \| C: 50g68g85g \| F: 8g11g14g
B	Crab Buckwheat Idli Plate with cabbage, cumin and peanutMarine Protein Pair Crab Buckwheat Idli Plate with cabbage, cumin and peanut. The recipe lists its central ingredients: crab, buckwheat, cabbage, cumin, 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.	35g cooked crab meat 70g dry buckwheat, finely milled 8g peanut 2ml groundnut oil for cooking 80g cabbage, prepared 0.5g cumin 45ml water for the batter or dough 1g baking powder 50g cooked crab meat 95g dry buckwheat, finely milled 8g peanut 4ml groundnut oil for cooking 120g cabbage, prepared 0.8g cumin 70ml water for the batter or dough 1.5g baking powder 65g cooked crab meat 115g dry buckwheat, finely milled 10g peanut 5ml groundnut oil for cooking 160g cabbage, prepared 1g cumin 95ml water for the batter or dough 2g baking powder	~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	Trout Maize Thali with carrot, gondhoraj lime and pistachio pasteMarine Protein Pair Trout Maize Thali with carrot, gondhoraj lime and pistachio paste. Main components, each measured separately: trout, maize, carrot, gondhoraj lime, 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.	75g cooked trout fillet 80g dry maize, cooked 6g pistachio paste 1ml groundnut oil for cooking 80g carrot, prepared 4g gondhoraj lime 30ml water for steaming or pan-cooking 100g cooked trout fillet 100g dry maize, cooked 10g pistachio paste 1ml groundnut oil for cooking 120g carrot, prepared 6g gondhoraj lime 45ml water for steaming or pan-cooking 120g cooked trout fillet 125g dry maize, cooked 14g pistachio paste 1ml groundnut oil for cooking 160g carrot, prepared 8g gondhoraj lime 60ml water for steaming or pan-cooking	~485 kcal~645 kcal~805 kcal P: 28g37g46g \| C: 68g90g113g \| F: 11g15g19g
B	Tuna Quinoa Roast with chard, cinnamon and groundnut oilMarine Protein Pair Tuna Quinoa Roast with chard, cinnamon and groundnut oil. The ingredient breakdown is specific to this dish: tuna, quinoa, chard, cinnamon, 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.	35g tuna in spring water, drained 105g dry quinoa, cooked 4ml groundnut oil 80g chard, prepared 0.5g cinnamon 30ml water for steaming or pan-cooking 50g tuna in spring water, drained 140g dry quinoa, cooked 7ml groundnut oil 120g chard, prepared 0.8g cinnamon 45ml water for steaming or pan-cooking 65g tuna in spring water, drained 175g dry quinoa, cooked 8ml groundnut oil 160g chard, prepared 1g cinnamon 60ml water for steaming or pan-cooking	~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	Prawn Oat Tikki with ridge gourd, fennel frond and pine nutMarine Protein Pair Prawn Oat Tikki with ridge gourd, fennel frond and pine nut. Its measured culinary base comprises prawn, oat, ridge gourd, fennel frond, 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.	20g cooked prawn 35g dry oat, finely milled 3g pine nut 2ml groundnut oil for cooking 60g ridge gourd, prepared 2g fennel frond 45ml water for the batter or dough 20g cooked prawn 50g dry oat, finely milled 3g pine nut 3ml groundnut oil for cooking 90g ridge gourd, prepared 3g fennel frond 70ml water for the batter or dough 20g cooked prawn 65g dry oat, finely milled 3g pine nut 4ml groundnut oil for cooking 120g ridge gourd, prepared 4g fennel frond 95ml water for the batter or dough	~225 kcal~295 kcal~370 kcal P: 11g14g18g \| C: 30g40g50g \| F: 7g9g11g
B	Rohu Black Rice Shami Kebab with bottle gourd, fresh ginger and cashewMarine Protein Pair Rohu Black Rice Shami Kebab with bottle gourd, fresh ginger and cashew. The preparation is built from separately portioned rohu, black rice, bottle gourd, fresh ginger, and cashew. 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.	40g cooked rohu fillet 30g dry black rice, finely milled 6g cashew 2ml groundnut oil for cooking 60g bottle gourd, prepared 2g fresh ginger 45ml water for the batter or dough 55g cooked rohu fillet 40g dry black rice, finely milled 6g cashew 3ml groundnut oil for cooking 90g bottle gourd, prepared 3g fresh ginger 70ml water for the batter or dough 65g cooked rohu fillet 50g dry black rice, finely milled 9g cashew 3ml groundnut oil for cooking 120g bottle gourd, prepared 4g fresh ginger 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	Crab Horse Gram Bhuna with aubergine, green chilli and cashew pasteMarine Protein Pair Crab Horse Gram Bhuna with aubergine, green chilli and cashew paste. The stated recipe centres on crab, horse gram, aubergine, green chilli, and cashew 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.	50g cooked crab meat 75g dry horse gram, cooked 13g cashew paste 3ml groundnut oil for cooking 80g aubergine, prepared 2g green chilli 30ml water for steaming or pan-cooking 70g cooked crab meat 100g dry horse gram, cooked 17g cashew paste 4ml groundnut oil for cooking 120g aubergine, prepared 3g green chilli 45ml water for steaming or pan-cooking 85g cooked crab meat 125g dry horse gram, cooked 21g cashew paste 5ml groundnut oil for cooking 160g aubergine, prepared 4g green chilli 60ml water for steaming or pan-cooking	~420 kcal~555 kcal~695 kcal P: 30g40g50g \| C: 52g70g88g \| F: 10g13g16g
B	Trout Proso Millet Masala Stew with ridge gourd, saffron and almondMarine Protein Pair Trout Proso Millet Masala Stew with ridge gourd, saffron and almond. For a reproducible preparation, the core ingredients are trout, proso millet, ridge gourd, saffron, and almond. 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.	75g cooked trout fillet 70g dry proso millet, cooked 2g almond 3ml groundnut oil for cooking 80g ridge gourd, prepared 0.05g saffron 160ml water 95g cooked trout fillet 90g dry proso millet, cooked 5g almond 3ml groundnut oil for cooking 120g ridge gourd, prepared 0.08g saffron 230ml water 125g cooked trout fillet 110g dry proso millet, cooked 7g almond 3ml groundnut oil for cooking 160g ridge gourd, prepared 0.1g saffron 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