TrainersEye Fuel Planner
COMPREHENSIVE POST-WORKOUT FUEL PLAN
🔥 ~700 kcal / meal
💪 Protein ~45g
⚡ Carbs ~90g
🥑 Fats ~15g
Meal Target:
Instructions: Consume this meal within 30-45 minutes post-training to maximize muscle protein synthesis and glycogen replenishment.
| Hydration: Rehydrate with 500-1000ml of water rich in electrolytes.
🌱
Indian Vegetarian Options
Select Option A or B
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Kimchi Rice Congee paired with Scallion Pork Loin, plus Bok Choy SlawLean Protein Refeed This plate measures rice for its carbohydrate portion, pork loin for its protein portion, and bok choy for its produce portion. Kimchi and Scallion are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of sesame oil appears only where the named foods leave a fat gap in a tier. Treat the selected tier as a complete post-exercise feed rather than stacking it onto another option. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery. |
68 g dry rice for congee 88 g cooked pork loin 80 g bok choy for slaw 15 g kimchi 3 g scallion 2.8 g sesame oil 120 g dry rice for congee 154 g cooked pork loin 93 g bok choy for slaw 20 g kimchi 4 g scallion 4.7 g sesame oil 172 g dry rice for congee 226 g cooked pork loin 108 g bok choy for slaw 25 g kimchi 5 g scallion 6.4 g sesame oil 224 g dry rice for congee 292 g cooked pork loin 122 g bok choy for slaw 30 g kimchi 6.1 g scallion 8.3 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Coriander Turkey Slices, Mango Salsa & Galangal Oat PorridgeLean Protein Refeed The quantity table separates three principal foods: oats as the carbohydrate base, turkey slices as the protein portion, and mango as the produce portion. Galangal and Coriander are weighed separately at culinary doses rather than hidden in a composite quantity. No additional protein or fat helper is required beyond the named ingredients. Each tier is a full alternative serving for the post-exercise period, not one course of a larger feed. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery. |
72 g dry oat for porridge 62 g cooked turkey slices 79 g mango for salsa 3 g galangal 3 g coriander 140 g dry oat for porridge 104 g cooked turkey slices 92 g mango for salsa 4 g galangal 4 g coriander 204 g dry oat for porridge 154 g cooked turkey slices 107 g mango for salsa 5 g galangal 5 g coriander 270 g dry oat for porridge 200 g cooked turkey slices 121 g mango for salsa 6.1 g galangal 6.1 g coriander |
~400 kcal~695 kcal~995 kcal~1300 kcal
P: 28g49g72g94g
| C: 56g98g139g181g
| F: 7g12g17g22g
|
🌍
Global Vegetarian Options
Select Option A or B
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Garlic Maize Quesadilla alongside Lime Chicken Strips and Cabbage SlawLean Protein Refeed For this serving, the carbohydrate portion uses maize; the protein portion uses chicken strips; the produce portion uses cabbage. Garlic and Lime are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of avocado oil appears only where the named foods leave a fat gap in a tier. Use one tier as the complete post-exercise option; do not combine all listed alternatives. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery. |
66 g dry maize for quesadilla 74 g cooked chicken strips 68 g cabbage for slaw 3 g garlic 10 g lime 2 g avocado oil 120 g dry maize for quesadilla 128 g cooked chicken strips 79 g cabbage for slaw 4 g garlic 13.2 g lime 2.5 g avocado oil 174 g dry maize for quesadilla 186 g cooked chicken strips 92 g cabbage for slaw 5 g garlic 16.7 g lime 3.2 g avocado oil 228 g dry maize for quesadilla 240 g cooked chicken strips 104 g cabbage for slaw 6.1 g garlic 20.2 g lime 4.1 g avocado oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Tamari Ramen Bowl with Wasabi Chicken Strips & Mushroom SauceLean Protein Refeed Measured components: ramen for carbohydrate, chicken strips for protein, and mushroom for fruit or vegetables. Tamari and Wasabi are weighed separately at culinary doses rather than hidden in a composite quantity. No additional protein or fat helper is required beyond the named ingredients. It is one complete post-exercise alternative, not an addition to another meal. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery. |
78 g dry ramen for bowl 54 g cooked chicken strips 88 g mushroom for sauce 7 g tamari 3 g wasabi 140 g dry ramen for bowl 100 g cooked chicken strips 103 g mushroom for sauce 9.2 g tamari 4 g wasabi 198 g dry ramen for bowl 152 g cooked chicken strips 119 g mushroom for sauce 11.7 g tamari 5 g wasabi 260 g dry ramen for bowl 200 g cooked chicken strips 135 g mushroom for sauce 14.1 g tamari 6.1 g wasabi |
~400 kcal~695 kcal~995 kcal~1300 kcal
P: 28g49g72g94g
| C: 56g98g139g181g
| F: 7g12g17g22g
|
🍗
Indian Non-Vegetarian Options
Select Option A or B
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Ginger Pea Protein with Coconut Jasmine Rice Pudding and Mango PuréePlant Protein Refeed The plate defines three roles: carbohydrate from jasmine rice, protein from pea protein, and fruit or vegetables from mango. Coconut and Ginger are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of cashew butter appears only where the named foods leave a fat gap in a tier. Treat the selected tier as a complete post-exercise feed rather than stacking it onto another option. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery. |
48 g dry jasmine rice for pudding 30 g pea protein 76 g mango for purée 4 g coconut 3 g ginger 8 g cashew butter 92 g dry jasmine rice for pudding 52 g pea protein 89 g mango for purée 5.3 g coconut 4 g ginger 15 g cashew butter 136 g dry jasmine rice for pudding 76 g pea protein 102 g mango for purée 6.7 g coconut 5 g ginger 21.8 g cashew butter 182 g dry jasmine rice for pudding 96 g pea protein 116 g mango for purée 8.1 g coconut 6.1 g ginger 29 g cashew butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Lemongrass Cassava Wrap: Thai Basil Turkey Slices with Bok Choy SlawLean Protein Refeed Ingredient roles are explicit: carbohydrate, cassava; protein, turkey slices; fruit or vegetables, bok choy. Lemongrass and Thai Basil are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of sesame oil appears only where the named foods leave a fat gap in a tier. Each tier is a full alternative serving for the post-exercise period, not one course of a larger feed. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery. At the largest tier, split this substantial serving into two sittings if that is more comfortable gastrointestinally. |
140 g cooked cassava for wrap 84 g cooked turkey slices 98 g bok choy for slaw 3 g lemongrass 3 g thai basil 4.7 g sesame oil 248 g cooked cassava for wrap 150 g cooked turkey slices 114 g bok choy for slaw 4 g lemongrass 4 g thai basil 8 g sesame oil 354 g cooked cassava for wrap 224 g cooked turkey slices 132 g bok choy for slaw 5 g lemongrass 5 g thai basil 11.1 g sesame oil 464 g cooked cassava for wrap 292 g cooked turkey slices 150 g bok choy for slaw 6.1 g lemongrass 6.1 g thai basil 14.4 g sesame oil |
~400 kcal~695 kcal~995 kcal~1300 kcal
P: 28g49g72g94g
| C: 56g98g139g181g
| F: 7g12g17g22g
|
🥩
Global Non-Vegetarian Options
Select Option A or B
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Garlic Red Rice Bowl, Annatto Cod Pieces & Cabbage SlawMarine Protein Refeed This plate measures red rice for its carbohydrate portion, cod pieces for its protein portion, and cabbage for its produce portion. Garlic and Annatto are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of avocado oil appears only where the named foods leave a fat gap in a tier. Use one tier as the complete post-exercise option; do not combine all listed alternatives. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery. |
62 g dry red rice for bowl 104 g cooked cod pieces 95 g cabbage for slaw 3 g garlic 2 g annatto 4.2 g avocado oil 114 g dry red rice for bowl 180 g cooked cod pieces 111 g cabbage for slaw 4 g garlic 2.6 g annatto 7.2 g avocado oil 166 g dry red rice for bowl 262 g cooked cod pieces 128 g cabbage for slaw 5 g garlic 3.3 g annatto 10.1 g avocado oil 220 g dry red rice for bowl 340 g cooked cod pieces 145 g cabbage for slaw 6.1 g garlic 4 g annatto 13 g avocado oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Cucumber Relish with Yuzu Prawns and Ginger Udon BrothMarine Protein Refeed The quantity table separates three principal foods: udon as the carbohydrate base, prawns as the protein portion, and cucumber as the produce portion. Ginger and Yuzu are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of sesame oil appears only where the named foods leave a fat gap in a tier. It is one complete post-exercise alternative, not an addition to another meal. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery. |
74 g dry udon for broth 86 g cooked prawns 67 g cucumber for relish 3 g ginger 10 g yuzu 5.9 g sesame oil 132 g dry udon for broth 152 g cooked prawns 78 g cucumber for relish 4 g ginger 13.2 g yuzu 10.1 g sesame oil 188 g dry udon for broth 226 g cooked prawns 90 g cucumber for relish 5 g ginger 16.7 g yuzu 14.3 g sesame oil 248 g dry udon for broth 294 g cooked prawns 103 g cucumber for relish 6.1 g ginger 20.2 g yuzu 18.4 g sesame oil |
~400 kcal~695 kcal~995 kcal~1300 kcal
P: 28g49g72g94g
| C: 56g98g139g181g
| F: 7g12g17g22g
|
Post-Workout Meal Target (approx.)
~700kcal
~45gProtein
~90gCarbs
~15gFat