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 | Turmeric Seitan Pieces, Pineapple Salsa & Tamarind Oat PorridgePlant Protein Refeed The quantity table separates three principal foods: oats as the carbohydrate base, seitan pieces as the protein portion, and pineapple as the produce portion. Tamarind and Turmeric 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. |
46 g dry oat for porridge 98 g cooked seitan pieces 81 g pineapple for salsa 7 g tamarind 2 g turmeric 2 g sesame oil 94 g dry oat for porridge 162 g cooked seitan pieces 94 g pineapple for salsa 9.2 g tamarind 2.6 g turmeric 2 g sesame oil 142 g dry oat for porridge 230 g cooked seitan pieces 109 g pineapple for salsa 11.7 g tamarind 3.3 g turmeric 2.2 g sesame oil 194 g dry oat for porridge 294 g cooked seitan pieces 124 g pineapple for salsa 14.1 g tamarind 4 g turmeric 2.2 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Achiote Cassava Plate alongside Annatto Cod Pieces and Guava RelishMarine Protein Refeed For this serving, the carbohydrate portion uses cassava; the protein portion uses cod pieces; the produce portion uses guava. Achiote 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. At the largest tier, split this substantial serving into two sittings if that is more comfortable gastrointestinally. |
110 g cooked cassava for plate 104 g cooked cod pieces 86 g guava for relish 2 g achiote 2 g annatto 4.3 g avocado oil 214 g cooked cassava for plate 188 g cooked cod pieces 100 g guava for relish 2.6 g achiote 2.6 g annatto 8 g avocado oil 314 g cooked cassava for plate 280 g cooked cod pieces 116 g guava for relish 3.3 g achiote 3.3 g annatto 11.6 g avocado oil 416 g cooked cassava for plate 368 g cooked cod pieces 132 g guava for relish 4 g achiote 4 g annatto 15.2 g avocado oil |
~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 | Shiso Udon Broth with Wasabi Seitan Pieces & Daikon PicklePlant Protein Refeed Measured components: udon for carbohydrate, seitan pieces for protein, and daikon for fruit or vegetables. Shiso and Wasabi 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. |
56 g dry udon for broth 102 g cooked seitan pieces 75 g daikon for pickle 3 g shiso 3 g wasabi 4.3 g sesame oil 100 g dry udon for broth 176 g cooked seitan pieces 87 g daikon for pickle 4 g shiso 4 g wasabi 7.3 g sesame oil 144 g dry udon for broth 254 g cooked seitan pieces 101 g daikon for pickle 5 g shiso 5 g wasabi 10.3 g sesame oil 190 g dry udon for broth 328 g cooked seitan pieces 115 g daikon for pickle 6.1 g shiso 6.1 g wasabi 13.3 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Kimchi Pork Loin with Scallion Wheat Hotpot and Mushroom SauceLean Protein Refeed The plate defines three roles: carbohydrate from wheat, protein from pork loin, and fruit or vegetables from mushroom. Scallion and Kimchi 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. |
74 g dry wheat for hotpot 62 g cooked pork loin 66 g mushroom for sauce 3 g scallion 15 g kimchi 2.9 g sesame oil 134 g dry wheat for hotpot 112 g cooked pork loin 77 g mushroom for sauce 4 g scallion 20 g kimchi 4.8 g sesame oil 190 g dry wheat for hotpot 170 g cooked pork loin 89 g mushroom for sauce 5 g scallion 25 g kimchi 6.4 g sesame oil 248 g dry wheat for hotpot 224 g cooked pork loin 101 g mushroom for sauce 6.1 g scallion 30 g kimchi 8.1 g sesame oil |
~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 | Lime Amaranth Pudding: Maple Whey Isolate with Mixed Berry CompoteWhey Protein Refeed Ingredient roles are explicit: carbohydrate, amaranth; protein, whey isolate; fruit or vegetables, mixed berry. Lime and Maple are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of peanut butter 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. |
52 g dry amaranth for pudding 26 g whey isolate 103 g mixed berry for compote 10 g lime 7 g maple 3.3 g peanut butter 108 g dry amaranth for pudding 44 g whey isolate 120 g mixed berry for compote 13.2 g lime 9.2 g maple 3.5 g peanut butter 162 g dry amaranth for pudding 62 g whey isolate 139 g mixed berry for compote 16.7 g lime 11.7 g maple 3.9 g peanut butter 218 g dry amaranth for pudding 80 g whey isolate 158 g mixed berry for compote 20.2 g lime 14.1 g maple 4.1 g peanut butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Achiote Maize Arepa Pocket, Lime Turkey Slices & Cabbage SlawLean Protein Refeed This plate measures maize for its carbohydrate portion, turkey slices for its protein portion, and cabbage for its produce portion. Achiote 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 arepa pocket 72 g cooked turkey slices 89 g cabbage for slaw 2 g achiote 10 g lime 2.5 g avocado oil 120 g dry maize for arepa pocket 126 g cooked turkey slices 104 g cabbage for slaw 2.6 g achiote 13.2 g lime 4.1 g avocado oil 174 g dry maize for arepa pocket 188 g cooked turkey slices 120 g cabbage for slaw 3.3 g achiote 16.7 g lime 5.6 g avocado oil 228 g dry maize for arepa pocket 246 g cooked turkey slices 136 g cabbage for slaw 4 g achiote 20.2 g lime 7.1 g avocado 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 | Watercress Salad with Yuzu Cod Pieces and Ginger Ramen BowlMarine Protein Refeed The quantity table separates three principal foods: ramen as the carbohydrate base, cod pieces as the protein portion, and watercress 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. |
78 g dry ramen for bowl 86 g cooked cod pieces 97 g watercress for salad 3 g ginger 10 g yuzu 2 g sesame oil 138 g dry ramen for bowl 154 g cooked cod pieces 113 g watercress for salad 4 g ginger 13.2 g yuzu 2.3 g sesame oil 198 g dry ramen for bowl 226 g cooked cod pieces 131 g watercress for salad 5 g ginger 16.7 g yuzu 3.1 g sesame oil 258 g dry ramen for bowl 294 g cooked cod pieces 148 g watercress for salad 6.1 g ginger 20.2 g yuzu 3.9 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Kimchi Rice-Noodle Bowl paired with Sesame Lean Beef Strips, plus Daikon SlawLean Protein Refeed For this serving, the carbohydrate portion uses rice noodles; the protein portion uses lean beef strips; the produce portion uses daikon. Kimchi and Sesame 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. 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. |
64 g dry rice noodle for noodle bowl 88 g cooked lean beef strips 76 g daikon for slaw 15 g kimchi 4 g sesame 116 g dry rice noodle for noodle bowl 156 g cooked lean beef strips 89 g daikon for slaw 20 g kimchi 5.3 g sesame 166 g dry rice noodle for noodle bowl 230 g cooked lean beef strips 102 g daikon for slaw 25 g kimchi 6.7 g sesame 218 g dry rice noodle for noodle bowl 302 g cooked lean beef strips 116 g daikon for slaw 30 g kimchi 8.1 g sesame |
~400 kcal~695 kcal~995 kcal~1300 kcal
P: 28g49g72g94g
| C: 56g98g139g181g
| F: 7g12g17g22g
|
Post-Workout Meal Target (approx.)
~700kcal
~45gProtein
~90gCarbs
~15gFat