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 | Miso Oat Porridge with Tamari Seitan Pieces & Broccoli SaladPlant Protein Refeed Measured components: oats for carbohydrate, seitan pieces for protein, and broccoli for fruit or vegetables. Miso and Tamari 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. |
62 g dry oat for porridge 74 g cooked seitan pieces 95 g broccoli for salad 7 g miso 7 g tamari 116 g dry oat for porridge 132 g cooked seitan pieces 111 g broccoli for salad 9.2 g miso 9.2 g tamari 168 g dry oat for porridge 196 g cooked seitan pieces 128 g broccoli for salad 11.7 g miso 11.7 g tamari 224 g dry oat for porridge 254 g cooked seitan pieces 145 g broccoli for salad 14.1 g miso 14.1 g tamari |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Garlic Cod Pieces with Sesame Rice Congee and Daikon SlawMarine Protein Refeed The plate defines three roles: carbohydrate from rice, protein from cod pieces, and fruit or vegetables from daikon. Sesame and Garlic are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of rice-bran 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. |
66 g dry rice for congee 96 g cooked cod pieces 68 g daikon for slaw 4 g sesame 3 g garlic 3.7 g rice-bran oil 118 g dry rice for congee 170 g cooked cod pieces 79 g daikon for slaw 5.3 g sesame 4 g garlic 7.1 g rice-bran oil 170 g dry rice for congee 252 g cooked cod pieces 92 g daikon for slaw 6.7 g sesame 5 g garlic 10.3 g rice-bran oil 222 g dry rice for congee 330 g cooked cod pieces 104 g daikon for slaw 8.1 g sesame 6.1 g garlic 13.6 g rice-bran 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 | Galangal Jasmine Rice Pilaf: Ginger Cod Pieces with Pumpkin PuréeMarine Protein Refeed Ingredient roles are explicit: carbohydrate, jasmine rice; protein, cod pieces; fruit or vegetables, pumpkin. Galangal and Ginger 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. |
62 g dry jasmine rice for pilaf 108 g cooked cod pieces 80 g pumpkin for purée 3 g galangal 3 g ginger 5.6 g sesame oil 112 g dry jasmine rice for pilaf 188 g cooked cod pieces 93 g pumpkin for purée 4 g galangal 4 g ginger 9.6 g sesame oil 162 g dry jasmine rice for pilaf 272 g cooked cod pieces 108 g pumpkin for purée 5 g galangal 5 g ginger 13.5 g sesame oil 214 g dry jasmine rice for pilaf 350 g cooked cod pieces 122 g pumpkin for purée 6.1 g galangal 6.1 g ginger 17.5 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Oregano Maize Quesadilla, Lime Turkey Slices & Pumpkin PuréeLean Protein Refeed This plate measures maize for its carbohydrate portion, turkey slices for its protein portion, and pumpkin for its produce portion. Oregano 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. |
64 g dry maize for quesadilla 72 g cooked turkey slices 97 g pumpkin for purée 2 g oregano 10 g lime 2.8 g avocado oil 118 g dry maize for quesadilla 128 g cooked turkey slices 113 g pumpkin for purée 2.6 g oregano 13.2 g lime 4.5 g avocado oil 170 g dry maize for quesadilla 190 g cooked turkey slices 131 g pumpkin for purée 3.3 g oregano 16.7 g lime 6.1 g avocado oil 224 g dry maize for quesadilla 248 g cooked turkey slices 148 g pumpkin for purée 4 g oregano 20.2 g lime 7.7 g avocado 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 | Pineapple Compote with Coconut Pea Protein and Lime Cassava PuddingPlant Protein Refeed The quantity table separates three principal foods: cassava as the carbohydrate base, pea protein as the protein portion, and pineapple as the produce portion. Lime and Coconut 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. 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. |
92 g cooked cassava for pudding 32 g pea protein 101 g pineapple for compote 10 g lime 4 g coconut 8.4 g cashew butter 182 g cooked cassava for pudding 58 g pea protein 118 g pineapple for compote 13.2 g lime 5.3 g coconut 15.1 g cashew butter 272 g cooked cassava for pudding 82 g pea protein 136 g pineapple for compote 16.7 g lime 6.7 g coconut 22.1 g cashew butter 364 g cooked cassava for pudding 106 g pea protein 155 g pineapple for compote 20.2 g lime 8.1 g coconut 29 g cashew butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Perilla Kimbap Roll paired with Doenjang Pork Loin, plus Carrot RelishLean Protein Refeed For this serving, the carbohydrate portion uses rice; the protein portion uses pork loin; the produce portion uses carrot. Perilla and Doenjang are weighed separately at culinary doses rather than hidden in a composite quantity. Nori is also quantified as the defining wrapper for the kimbap. 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. |
60 g dry rice for kimbap roll 80 g cooked pork loin 72 g carrot for relish 2 g nori 3 g perilla 7 g doenjang 2.7 g sesame oil 112 g dry rice for kimbap roll 142 g cooked pork loin 84 g carrot for relish 2.5 g nori 4 g perilla 9.2 g doenjang 4.7 g sesame oil 160 g dry rice for kimbap roll 212 g cooked pork loin 97 g carrot for relish 3 g nori 5 g perilla 11.7 g doenjang 6.3 g sesame oil 212 g dry rice for kimbap roll 278 g cooked pork loin 110 g carrot for relish 3.5 g nori 6.1 g perilla 14.1 g doenjang 8.1 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 | Thai Basil Turkey Slices, Papaya Relish & Sambal Sticky Rice PlateLean Protein Refeed Measured components: sticky rice for carbohydrate, turkey slices for protein, and papaya for fruit or vegetables. Sambal 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. |
56 g dry sticky rice for plate 88 g cooked turkey slices 86 g papaya for relish 7 g sambal 3 g thai basil 4.6 g sesame oil 104 g dry sticky rice for plate 152 g cooked turkey slices 100 g papaya for relish 9.2 g sambal 4 g thai basil 8 g sesame oil 154 g dry sticky rice for plate 220 g cooked turkey slices 116 g papaya for relish 11.7 g sambal 5 g thai basil 11.2 g sesame oil 204 g dry sticky rice for plate 284 g cooked turkey slices 132 g papaya for relish 14.1 g sambal 6.1 g thai basil 14.6 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Coriander Maize Quesadilla alongside Achiote Cod Pieces and Pepper SalsaMarine Protein Refeed The plate defines three roles: carbohydrate from maize, protein from cod pieces, and fruit or vegetables from pepper. Coriander and Achiote 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. |
68 g dry maize for quesadilla 92 g cooked cod pieces 71 g pepper for salsa 3 g coriander 2 g achiote 3 g avocado oil 124 g dry maize for quesadilla 160 g cooked cod pieces 83 g pepper for salsa 4 g coriander 2.6 g achiote 5.1 g avocado oil 178 g dry maize for quesadilla 238 g cooked cod pieces 96 g pepper for salsa 5 g coriander 3.3 g achiote 7.1 g avocado oil 232 g dry maize for quesadilla 312 g cooked cod pieces 109 g pepper for salsa 6.1 g coriander 4 g achiote 9.2 g avocado oil |
~400 kcal~695 kcal~995 kcal~1300 kcal
P: 28g49g72g94g
| C: 56g98g139g181g
| F: 7g12g17g22g
|
Post-Workout Meal Target (approx.)
~700kcal
~45gProtein
~90gCarbs
~15gFat