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 | Ponzu Oat Porridge with Wasabi Cod Pieces & Cucumber RelishMarine Protein Refeed Measured components: oats for carbohydrate, cod pieces for protein, and cucumber for fruit or vegetables. Ponzu 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. |
84 g dry oat for porridge 78 g cooked cod pieces 99 g cucumber for relish 7 g ponzu 3 g wasabi 150 g dry oat for porridge 136 g cooked cod pieces 115 g cucumber for relish 9.2 g ponzu 4 g wasabi 216 g dry oat for porridge 196 g cooked cod pieces 133 g cucumber for relish 11.7 g ponzu 5 g wasabi 284 g dry oat for porridge 252 g cooked cod pieces 152 g cucumber for relish 14.1 g ponzu 6.1 g wasabi |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Kimchi Cod Pieces with Doenjang Sticky-Rice Cake Stack and Bok Choy SlawMarine Protein Refeed The plate defines three roles: carbohydrate from sticky rice, protein from cod pieces, and fruit or vegetables from bok choy. Doenjang 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. |
66 g dry sticky rice for rice-cake stack 94 g cooked cod pieces 73 g bok choy for slaw 7 g doenjang 15 g kimchi 5.2 g sesame oil 118 g dry sticky rice for rice-cake stack 168 g cooked cod pieces 85 g bok choy for slaw 9.2 g doenjang 20 g kimchi 9.1 g sesame oil 168 g dry sticky rice for rice-cake stack 250 g cooked cod pieces 98 g bok choy for slaw 11.7 g doenjang 25 g kimchi 13 g sesame oil 218 g dry sticky rice for rice-cake stack 328 g cooked cod pieces 112 g bok choy for slaw 14.1 g doenjang 30 g kimchi 16.8 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 | Galangal Cassava Plate: Lemongrass Tuna Flakes with Papaya RelishMarine Protein Refeed Ingredient roles are explicit: carbohydrate, cassava; protein, tuna flakes; fruit or vegetables, papaya. Galangal and Lemongrass 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. |
118 g cooked cassava for plate 96 g cooked tuna flakes 79 g papaya for relish 3 g galangal 3 g lemongrass 5.4 g sesame oil 222 g cooked cassava for plate 166 g cooked tuna flakes 92 g papaya for relish 4 g galangal 4 g lemongrass 9.4 g sesame oil 324 g cooked cassava for plate 240 g cooked tuna flakes 107 g papaya for relish 5 g galangal 5 g lemongrass 13.3 g sesame oil 430 g cooked cassava for plate 312 g cooked tuna flakes 121 g papaya for relish 6.1 g galangal 6.1 g lemongrass 17.2 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Achiote Maize Tostada, Ancho Chilli Pork Loin & Pumpkin PuréeLean Protein Refeed This plate measures maize for its carbohydrate portion, pork loin for its protein portion, and pumpkin for its produce portion. Achiote and Ancho Chilli 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. 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 tostada 78 g cooked pork loin 86 g pumpkin for purée 2 g achiote 2 g ancho chilli 120 g dry maize for tostada 136 g cooked pork loin 100 g pumpkin for purée 2.6 g achiote 2.6 g ancho chilli 174 g dry maize for tostada 202 g cooked pork loin 116 g pumpkin for purée 3.3 g achiote 3.3 g ancho chilli 228 g dry maize for tostada 266 g cooked pork loin 132 g pumpkin for purée 4 g achiote 4 g ancho chilli |
~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 Ginger Soy Protein and Coconut Oat BowlPlant Protein Refeed The quantity table separates three principal foods: oats as the carbohydrate base, soy protein as the protein portion, and pineapple as the produce portion. Coconut and Ginger 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. |
64 g dry oat for bowl 26 g soy protein 105 g pineapple for compote 4 g coconut 3 g ginger 126 g dry oat for bowl 44 g soy protein 122 g pineapple for compote 5.3 g coconut 4 g ginger 186 g dry oat for bowl 62 g soy protein 142 g pineapple for compote 6.7 g coconut 5 g ginger 250 g dry oat for bowl 78 g soy protein 161 g pineapple for compote 8.1 g coconut 6.1 g ginger |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Garlic Kimbap Roll paired with Scallion Lean Beef Strips, plus Carrot RelishLean Protein Refeed For this serving, the carbohydrate portion uses rice; the protein portion uses lean beef strips; the produce portion uses carrot. Garlic and Scallion 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. |
58 g dry rice for kimbap roll 86 g cooked lean beef strips 93 g carrot for relish 2 g nori 3 g garlic 3 g scallion 2 g sesame oil 108 g dry rice for kimbap roll 150 g cooked lean beef strips 108 g carrot for relish 2.5 g nori 4 g garlic 4 g scallion 3.4 g sesame oil 158 g dry rice for kimbap roll 224 g cooked lean beef strips 125 g carrot for relish 3 g nori 5 g garlic 5 g scallion 4.3 g sesame oil 210 g dry rice for kimbap roll 294 g cooked lean beef strips 142 g carrot for relish 3.5 g nori 6.1 g garlic 6.1 g scallion 5.4 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 | Lemongrass Tuna Flakes, Pumpkin Purée & Thai Basil Sticky Rice PlateMarine Protein Refeed Measured components: sticky rice for carbohydrate, tuna flakes for protein, and pumpkin for fruit or vegetables. Thai Basil and Lemongrass 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 sticky rice for plate 86 g cooked tuna flakes 67 g pumpkin for purée 3 g thai basil 3 g lemongrass 5.7 g sesame oil 112 g dry sticky rice for plate 150 g cooked tuna flakes 78 g pumpkin for purée 4 g thai basil 4 g lemongrass 9.7 g sesame oil 162 g dry sticky rice for plate 216 g cooked tuna flakes 90 g pumpkin for purée 5 g thai basil 5 g lemongrass 13.7 g sesame oil 214 g dry sticky rice for plate 280 g cooked tuna flakes 103 g pumpkin for purée 6.1 g thai basil 6.1 g lemongrass 17.7 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Chipotle Maize Tortilla Fold alongside Tomatillo Lean Beef Strips and Cabbage SlawLean Protein Refeed The plate defines three roles: carbohydrate from maize, protein from lean beef strips, and fruit or vegetables from cabbage. Chipotle and Tomatillo 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. 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 tortilla fold 80 g cooked lean beef strips 97 g cabbage for slaw 3 g chipotle 10 g tomatillo 122 g dry maize for tortilla fold 140 g cooked lean beef strips 113 g cabbage for slaw 4 g chipotle 13.2 g tomatillo 176 g dry maize for tortilla fold 208 g cooked lean beef strips 131 g cabbage for slaw 5 g chipotle 16.7 g tomatillo 230 g dry maize for tortilla fold 272 g cooked lean beef strips 148 g cabbage for slaw 6.1 g chipotle 20.2 g tomatillo |
~400 kcal~695 kcal~995 kcal~1300 kcal
P: 28g49g72g94g
| C: 56g98g139g181g
| F: 7g12g17g22g
|
Post-Workout Meal Target (approx.)
~700kcal
~45gProtein
~90gCarbs
~15gFat