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	Egg Buckwheat Uttapam with French bean, fenugreek leaf and chia seedEgg Protein Pair Egg Buckwheat Uttapam with French bean, fenugreek leaf and chia seed. Measured ingredients for this preparation: egg, buckwheat, French bean, fenugreek leaf, and chia seed. Each quantity is recorded independently, making the composition clear and reproducible. 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) 90g liquid egg white, cooked until fully set 60g dry buckwheat, finely milled 2g chia seed 1ml groundnut oil for cooking 80g French bean, prepared 2g fenugreek leaf 45ml water for the batter or dough 1g baking powder 1 fully cooked whole egg (50g total) 120g liquid egg white, cooked until fully set 80g dry buckwheat, finely milled 5g chia seed 2ml groundnut oil for cooking 120g French bean, prepared 3g fenugreek leaf 70ml water for the batter or dough 1.5g baking powder 1 fully cooked whole egg (50g total) 165g liquid egg white, cooked until fully set 95g dry buckwheat, finely milled 9g chia seed 3ml groundnut oil for cooking 160g French bean, prepared 4g fenugreek leaf 95ml water for the batter or dough 2g baking powder	~375 kcal~500 kcal~625 kcal P: 26g34g42g \| C: 48g64g80g \| F: 9g12g15g
B	Prawn Pearl Millet Dhokla with chard, gondhoraj lime and rapeseed oilMarine Protein Pair Prawn Pearl Millet Dhokla with chard, gondhoraj lime and rapeseed oil. The recipe lists its central ingredients: prawn, pearl millet, chard, gondhoraj lime, and rapeseed 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.	50g cooked prawn 75g dry pearl millet, finely milled 4ml rapeseed oil 80g chard, prepared 4g gondhoraj lime 45ml water for the batter or dough 1g baking powder 65g cooked prawn 100g dry pearl millet, finely milled 5ml rapeseed oil 120g chard, prepared 6g gondhoraj lime 70ml water for the batter or dough 1.5g baking powder 75g cooked prawn 125g dry pearl millet, finely milled 8ml rapeseed oil 160g chard, prepared 8g gondhoraj lime 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	Prawn Quinoa Stew with cauliflower, coriander leaf and hemp kernelMarine Protein Pair Prawn Quinoa Stew with cauliflower, coriander leaf and hemp kernel. Main components, each measured separately: prawn, quinoa, cauliflower, coriander 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 listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	25g cooked prawn 105g dry quinoa, cooked 7g hemp kernel 1ml groundnut oil for cooking 80g cauliflower, prepared 2g coriander leaf 160ml water 35g cooked prawn 135g dry quinoa, cooked 9g hemp kernel 2ml groundnut oil for cooking 120g cauliflower, prepared 3g coriander leaf 230ml water 45g cooked prawn 170g dry quinoa, cooked 10g hemp kernel 3ml groundnut oil for cooking 160g cauliflower, prepared 4g coriander leaf 300ml water	~485 kcal~645 kcal~810 kcal P: 24g32g40g \| C: 72g96g120g \| F: 11g15g19g
B	Prawn Little Millet Khichda with bottle gourd, tamarind and olive oilMarine Protein Pair Prawn Little Millet Khichda with bottle gourd, tamarind and olive oil. The ingredient breakdown is specific to this dish: prawn, little millet, bottle gourd, tamarind, and olive 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.	85g cooked prawn 90g dry little millet, cooked 8ml olive oil 80g bottle gourd, prepared 4g tamarind 160ml water 115g cooked prawn 115g dry little millet, cooked 11ml olive oil 120g bottle gourd, prepared 6g tamarind 230ml water 140g cooked prawn 145g dry little millet, cooked 13ml olive oil 160g bottle gourd, prepared 8g tamarind 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	Chicken Ragi Paniyaram with aubergine, fresh ginger and hemp kernelPoultry Protein Pair Chicken Ragi Paniyaram with aubergine, fresh ginger and hemp kernel. Its measured culinary base comprises chicken, ragi, aubergine, fresh ginger, and hemp kernel. Each quantity is recorded independently, making the composition clear and reproducible. Additional components measured separately for the method: groundnut oil. The chicken is fully cooked through before serving. The listed portions form an ordinary mixed-diet meal; no disease-treatment effect is claimed.	30g fully cooked skinless chicken breast 30g dry ragi, finely milled 10g hemp kernel 1ml groundnut oil for cooking 60g aubergine, prepared 2g fresh ginger 45ml water for the batter or dough 1g baking powder 40g fully cooked skinless chicken breast 40g dry ragi, finely milled 11g hemp kernel 2ml groundnut oil for cooking 90g aubergine, prepared 3g fresh ginger 70ml water for the batter or dough 1.5g baking powder 50g fully cooked skinless chicken breast 50g dry ragi, finely milled 12g hemp kernel 4ml groundnut oil for cooking 120g aubergine, prepared 4g fresh ginger 95ml water for the batter or dough 2g baking powder	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g36g45g \| F: 7g9g12g
B	Pomfret Barnyard Millet Cutlet with ridge gourd, green chilli and shelled hempMarine Protein Pair Pomfret Barnyard Millet Cutlet with ridge gourd, green chilli and shelled hemp. The preparation is built from separately portioned pomfret, barnyard millet, ridge gourd, green chilli, and shelled hemp. 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.	20g cooked pomfret fillet 40g dry barnyard millet, cooked 2g shelled hemp 3ml groundnut oil for cooking 60g ridge gourd, prepared 2g green chilli 30ml water for steaming or pan-cooking 20g cooked pomfret fillet 55g dry barnyard millet, cooked 2g shelled hemp 4ml groundnut oil for cooking 90g ridge gourd, prepared 3g green chilli 45ml water for steaming or pan-cooking 25g cooked pomfret fillet 70g dry barnyard millet, cooked 2g shelled hemp 5ml groundnut oil for cooking 120g ridge gourd, prepared 4g green chilli 60ml water for steaming or pan-cooking	~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	Duck Pearl Millet Stew with okra, green chilli and peanutPoultry Protein Pair Duck Pearl Millet Stew with okra, green chilli and peanut. The stated recipe centres on duck, pearl millet, okra, green chilli, and peanut. 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 75g dry pearl millet, cooked 2g peanut 2ml groundnut oil for cooking 80g okra, prepared 2g green chilli 160ml water 95g fully cooked skinless duck breast 100g dry pearl millet, cooked 4g peanut 2ml groundnut oil for cooking 120g okra, prepared 3g green chilli 230ml water 120g fully cooked skinless duck breast 125g dry pearl millet, cooked 5g peanut 2ml groundnut oil for cooking 160g okra, prepared 4g green chilli 300ml water	~420 kcal~555 kcal~695 kcal P: 26g35g44g \| C: 56g75g94g \| F: 10g13g16g
B	Pomfret Black Lentil Masala Bowl with snake gourd, turmeric and sesame oilMarine Protein Pair Pomfret Black Lentil Masala Bowl with snake gourd, turmeric and sesame oil. For a reproducible preparation, the core ingredients are pomfret, black lentil, snake gourd, turmeric, and sesame 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.	60g cooked pomfret fillet 75g dry black lentil, cooked 7ml sesame oil 80g snake gourd, prepared 0.5g turmeric 30ml water for steaming or pan-cooking 80g cooked pomfret fillet 100g dry black lentil, cooked 9ml sesame oil 120g snake gourd, prepared 0.8g turmeric 45ml water for steaming or pan-cooking 95g cooked pomfret fillet 125g dry black lentil, cooked 11ml sesame oil 160g snake gourd, prepared 1g turmeric 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

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