TrainersEye Fuel Planner
INDIAN NON-VEGETARIAN DIET PLAN
🔥 ~2000 kcal / day
💪 Protein ~130g
⚡ Carbs ~200g
🥑 Fats ~75g
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 | Prawn Oat Cheela with lotus stem, cardamom and chia seedMarine Protein Pair Prawn Oat Cheela with lotus stem, cardamom and chia seed. Measured ingredients for this preparation: prawn, oat, lotus stem, cardamom, and chia seed. 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. |
65g cooked prawn 45g dry oat, finely milled 11g chia seed 2ml groundnut oil for cooking 80g lotus stem, prepared 0.5g cardamom 45ml water for the batter or dough 85g cooked prawn 55g dry oat, finely milled 15g chia seed 3ml groundnut oil for cooking 120g lotus stem, prepared 0.8g cardamom 70ml water for the batter or dough 105g cooked prawn 70g dry oat, finely milled 17g chia seed 4ml groundnut oil for cooking 160g lotus stem, prepared 1g cardamom 95ml water for the batter or dough |
~375 kcal~500 kcal~625 kcal
P: 26g34g42g
| C: 48g64g80g
| F: 9g12g15g
|
| B | Rohu Finger Millet Appam with garden pea, fennel frond and olive oilMarine Protein Pair Rohu Finger Millet Appam with garden pea, fennel frond and olive oil. The recipe lists its central ingredients: rohu, finger millet, garden pea, fennel frond, 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. |
85g cooked rohu fillet 60g dry finger millet, finely milled 4ml olive oil 80g garden pea, prepared 2g fennel frond 45ml water for the batter or dough 1g baking powder 110g cooked rohu fillet 75g dry finger millet, finely milled 7ml olive oil 120g garden pea, prepared 3g fennel frond 70ml water for the batter or dough 1.5g baking powder 140g cooked rohu fillet 95g dry finger millet, finely milled 8ml olive oil 160g garden pea, prepared 4g fennel frond 95ml water for the batter or dough 2g baking powder |
~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 | Tuna Barley Curry with bamboo shoot, kasuri methi and hemp kernelMarine Protein Pair Tuna Barley Curry with bamboo shoot, kasuri methi and hemp kernel. Main components, each measured separately: tuna, barley, bamboo shoot, kasuri methi, 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 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. |
35g tuna in spring water, drained 90g dry barley, cooked 9g hemp kernel 4ml groundnut oil for cooking 80g bamboo shoot, boiled and drained 0.5g kasuri methi 160ml water 50g tuna in spring water, drained 120g dry barley, cooked 9g hemp kernel 8ml groundnut oil for cooking 120g bamboo shoot, boiled and drained 0.8g kasuri methi 230ml water 65g tuna in spring water, drained 150g dry barley, cooked 9g hemp kernel 11ml groundnut oil for cooking 160g bamboo shoot, boiled and drained 1g kasuri methi 300ml water |
~485 kcal~645 kcal~810 kcal
P: 24g32g40g
| C: 72g96g120g
| F: 11g15g19g
|
| B | Egg Pearl Millet Fry with French bean, star anise and shelled hempEgg Protein Pair Egg Pearl Millet Fry with French bean, star anise and shelled hemp. The ingredient breakdown is specific to this dish: egg, pearl millet, French bean, star anise, and shelled hemp. The portions are itemised rather than inferred from a combined serving. Additional components measured separately for the method: groundnut oil. The whole egg and egg white are cooked until fully set. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed. |
1 fully cooked whole egg (50g total) 100g liquid egg white, cooked until fully set 90g dry pearl millet, cooked 2g shelled hemp 1ml groundnut oil for cooking 80g French bean, prepared 0.5g star anise 30ml water for steaming or pan-cooking 1 fully cooked whole egg (50g total) 150g liquid egg white, cooked until fully set 115g dry pearl millet, cooked 5g shelled hemp 2ml groundnut oil for cooking 120g French bean, prepared 0.8g star anise 45ml water for steaming or pan-cooking 1 fully cooked whole egg (50g total) 185g liquid egg white, cooked until fully set 145g dry pearl millet, cooked 8g shelled hemp 3ml groundnut oil for cooking 160g French bean, prepared 1g star anise 60ml water for steaming or pan-cooking |
~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 | Rohu Quinoa Thalipeeth with aubergine, green chilli and pistachioMarine Protein Pair Rohu Quinoa Thalipeeth with aubergine, green chilli and pistachio. Its measured culinary base comprises rohu, quinoa, aubergine, green chilli, and pistachio. 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. |
35g cooked rohu fillet 35g dry quinoa, finely milled 3g pistachio 2ml groundnut oil for cooking 60g aubergine, prepared 2g green chilli 45ml water for the batter or dough 45g cooked rohu fillet 45g dry quinoa, finely milled 5g pistachio 2ml groundnut oil for cooking 90g aubergine, prepared 3g green chilli 70ml water for the batter or dough 50g cooked rohu fillet 55g dry quinoa, finely milled 10g pistachio 2ml groundnut oil for cooking 120g aubergine, prepared 4g green chilli 95ml water for the batter or dough |
~225 kcal~295 kcal~370 kcal
P: 13g17g21g
| C: 27g36g45g
| F: 7g9g12g
|
| B | Prawn Little Millet Cracker with cauliflower, kokum and sesame oilMarine Protein Pair Prawn Little Millet Cracker with cauliflower, kokum and sesame oil. The preparation is built from separately portioned prawn, little millet, cauliflower, kokum, and sesame 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. |
20g cooked prawn 40g dry little millet, finely milled 4ml sesame oil 60g cauliflower, prepared 4g kokum 45ml water for the batter or dough 20g cooked prawn 55g dry little millet, finely milled 5ml sesame oil 90g cauliflower, prepared 6g kokum 70ml water for the batter or dough 30g cooked prawn 65g dry little millet, finely milled 7ml sesame oil 120g cauliflower, prepared 8g kokum 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 | Pomfret Ragi Roast with drumstick pod, clove and pistachioMarine Protein Pair Pomfret Ragi Roast with drumstick pod, clove and pistachio. The stated recipe centres on pomfret, ragi, drumstick pod, clove, and pistachio. 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 65g dry ragi, cooked 9g pistachio 2ml groundnut oil for cooking 80g drumstick pod, prepared 0.5g clove 30ml water for steaming or pan-cooking 120g cooked pomfret fillet 85g dry ragi, cooked 13g pistachio 2ml groundnut oil for cooking 120g drumstick pod, prepared 0.8g clove 45ml water for steaming or pan-cooking 155g cooked pomfret fillet 105g dry ragi, cooked 16g pistachio 2ml groundnut oil for cooking 160g drumstick pod, prepared 1g clove 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~695 kcal
P: 26g35g44g
| C: 56g75g94g
| F: 10g13g16g
|
| B | Tuna Barnyard Millet Wholegrain Biryani with mustard greens, cumin and flaxseedMarine Protein Pair Tuna Barnyard Millet Wholegrain Biryani with mustard greens, cumin and flaxseed. For a reproducible preparation, the core ingredients are tuna, barnyard millet, mustard greens, cumin, and flaxseed. 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. |
80g tuna in spring water, drained 70g dry barnyard millet, cooked 8g flaxseed 2ml groundnut oil for cooking 80g mustard greens, prepared 0.5g cumin 30ml water for steaming or pan-cooking 110g tuna in spring water, drained 90g dry barnyard millet, cooked 10g flaxseed 3ml groundnut oil for cooking 120g mustard greens, prepared 0.8g cumin 45ml water for steaming or pan-cooking 130g tuna in spring water, drained 115g dry barnyard millet, cooked 12g flaxseed 4ml groundnut oil for cooking 160g mustard greens, prepared 1g cumin 60ml water for steaming or pan-cooking |
~410 kcal~545 kcal~680 kcal
P: 32g42g52g
| C: 50g67g84g
| F: 9g12g15g
|
Daily Total (approx.)
~2000kcal
~130gProtein
~200gCarbs
~75gFat