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 | Oregano Cassava Plate alongside Annatto Pork Loin and Plantain PuréeLean Protein Refeed For this serving, the carbohydrate portion uses cassava; the protein portion uses pork loin; the produce portion uses plantain. Oregano 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. |
86 g cooked cassava for plate 102 g cooked pork loin 62 g plantain for purée 2 g oregano 2 g annatto 2 g avocado oil 184 g cooked cassava for plate 178 g cooked pork loin 72 g plantain for purée 2.6 g oregano 2.6 g annatto 3.5 g avocado oil 280 g cooked cassava for plate 258 g cooked pork loin 84 g plantain for purée 3.3 g oregano 3.3 g annatto 4.8 g avocado oil 378 g cooked cassava for plate 334 g cooked pork loin 95 g plantain for purée 4 g oregano 4 g annatto 6.3 g avocado oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Nori Rice-Cake Stack with Ponzu Haddock Flakes & Cucumber RelishMarine Protein Refeed Measured components: rice for carbohydrate, haddock flakes for protein, and cucumber for fruit or vegetables. Nori and Ponzu 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. |
66 g dry rice for rice-cake stack 90 g cooked haddock flakes 80 g cucumber for relish 3 g nori 7 g ponzu 5.8 g sesame oil 118 g dry rice for rice-cake stack 160 g cooked haddock flakes 93 g cucumber for relish 4 g nori 9.2 g ponzu 10 g sesame oil 170 g dry rice for rice-cake stack 238 g cooked haddock flakes 108 g cucumber for relish 5 g nori 11.7 g ponzu 14.1 g sesame oil 222 g dry rice for rice-cake stack 312 g cooked haddock flakes 122 g cucumber for relish 6.1 g nori 14.1 g ponzu 18.2 g sesame 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 | Scallion Lean Beef Strips with Kimchi Brown Rice Bibimbap and Carrot RelishLean Protein Refeed The plate defines three roles: carbohydrate from brown rice, protein from lean beef strips, and fruit or vegetables from carrot. Kimchi and Scallion 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. |
62 g dry brown rice for bibimbap 94 g cooked lean beef strips 69 g carrot for relish 15 g kimchi 3 g scallion 114 g dry brown rice for bibimbap 162 g cooked lean beef strips 80 g carrot for relish 20 g kimchi 4 g scallion 166 g dry brown rice for bibimbap 236 g cooked lean beef strips 93 g carrot for relish 25 g kimchi 5 g scallion 220 g dry brown rice for bibimbap 304 g cooked lean beef strips 106 g carrot for relish 30 g kimchi 6.1 g scallion |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Tamarind Cassava Plate: Thai Basil Prawns with Mango SalsaMarine Protein Refeed Ingredient roles are explicit: carbohydrate, cassava; protein, prawns; fruit or vegetables, mango. Tamarind 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. |
96 g cooked cassava for plate 106 g cooked prawns 100 g mango for salsa 7 g tamarind 3 g thai basil 5.9 g sesame oil 196 g cooked cassava for plate 188 g cooked prawns 117 g mango for salsa 9.2 g tamarind 4 g thai basil 10.3 g sesame oil 292 g cooked cassava for plate 276 g cooked prawns 135 g mango for salsa 11.7 g tamarind 5 g thai basil 14.7 g sesame oil 390 g cooked cassava for plate 362 g cooked prawns 153 g mango for salsa 14.1 g tamarind 6.1 g thai basil 19 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 | Sesame Rice Pudding, Ginger Soy Protein & Banana PuréePlant Protein Refeed This plate measures rice for its carbohydrate portion, soy protein for its protein portion, and banana for its produce portion. Sesame 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. 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. |
38 g dry rice for pudding 30 g soy protein 86 g banana for purée 4 g sesame 3 g ginger 7.4 g cashew butter 80 g dry rice for pudding 52 g soy protein 100 g banana for purée 5.3 g sesame 4 g ginger 14.5 g cashew butter 124 g dry rice for pudding 74 g soy protein 116 g banana for purée 6.7 g sesame 5 g ginger 21.4 g cashew butter 168 g dry rice for pudding 96 g soy protein 132 g banana for purée 8.1 g sesame 6.1 g ginger 28.4 g cashew butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Snow Pea Salad with Nori Tuna Flakes and Yuzu Soba Noodle SaladMarine Protein Refeed The quantity table separates three principal foods: soba as the carbohydrate base, tuna flakes as the protein portion, and snow pea as the produce portion. Yuzu and Nori 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. |
66 g dry soba for noodle salad 52 g cooked tuna flakes 91 g snow pea for salad 10 g yuzu 3 g nori 5.5 g sesame oil 122 g dry soba for noodle salad 96 g cooked tuna flakes 106 g snow pea for salad 13.2 g yuzu 4 g nori 9.4 g sesame oil 178 g dry soba for noodle salad 146 g cooked tuna flakes 123 g snow pea for salad 16.7 g yuzu 5 g nori 13.3 g sesame oil 234 g dry soba for noodle salad 192 g cooked tuna flakes 139 g snow pea for salad 20.2 g yuzu 6.1 g nori 17.2 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 | Kimchi Wheat Hotpot paired with Doenjang Chicken Strips, plus Daikon SlawLean Protein Refeed For this serving, the carbohydrate portion uses wheat; the protein portion uses chicken strips; the produce portion uses daikon. Kimchi and Doenjang 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. |
72 g dry wheat for hotpot 64 g cooked chicken strips 66 g daikon for slaw 15 g kimchi 7 g doenjang 2.8 g sesame oil 128 g dry wheat for hotpot 112 g cooked chicken strips 77 g daikon for slaw 20 g kimchi 9.2 g doenjang 4.9 g sesame oil 184 g dry wheat for hotpot 164 g cooked chicken strips 89 g daikon for slaw 25 g kimchi 11.7 g doenjang 6.9 g sesame oil 242 g dry wheat for hotpot 212 g cooked chicken strips 101 g daikon for slaw 30 g kimchi 14.1 g doenjang 8.9 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Thai Basil Turkey Slices, Pumpkin Purée & Tamarind Rice Noodle SoupLean Protein Refeed Measured components: rice noodles for carbohydrate, turkey slices for protein, and pumpkin for fruit or vegetables. Tamarind 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. |
58 g dry rice noodle for soup 80 g cooked turkey slices 71 g pumpkin for purée 7 g tamarind 3 g thai basil 4.9 g sesame oil 108 g dry rice noodle for soup 142 g cooked turkey slices 83 g pumpkin for purée 9.2 g tamarind 4 g thai basil 8.3 g sesame oil 156 g dry rice noodle for soup 210 g cooked turkey slices 96 g pumpkin for purée 11.7 g tamarind 5 g thai basil 11.7 g sesame oil 206 g dry rice noodle for soup 276 g cooked turkey slices 109 g pumpkin for purée 14.1 g tamarind 6.1 g thai basil 15 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