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 Cassava Bowl: Galangal Cod Pieces with Mango SalsaMarine Protein Refeed Ingredient roles are explicit: carbohydrate, cassava; protein, cod pieces; fruit or vegetables, mango. Turmeric and Galangal 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. |
102 g cooked cassava for bowl 120 g cooked cod pieces 98 g mango for salsa 2 g turmeric 3 g galangal 5.3 g sesame oil 202 g cooked cassava for bowl 208 g cooked cod pieces 114 g mango for salsa 2.6 g turmeric 4 g galangal 9.2 g sesame oil 300 g cooked cassava for bowl 302 g cooked cod pieces 132 g mango for salsa 3.3 g turmeric 5 g galangal 13 g sesame oil 402 g cooked cassava for bowl 390 g cooked cod pieces 150 g mango for salsa 4 g turmeric 6.1 g galangal 16.9 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Lime Cassava Plate, Garlic Chicken Strips & Guava RelishLean Protein Refeed This plate measures cassava for its carbohydrate portion, chicken strips for its protein portion, and guava for its produce portion. Lime and Garlic 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. |
116 g cooked cassava for plate 78 g cooked chicken strips 72 g guava for relish 10 g lime 3 g garlic 3.1 g avocado oil 220 g cooked cassava for plate 140 g cooked chicken strips 84 g guava for relish 13.2 g lime 4 g garlic 5.4 g avocado oil 322 g cooked cassava for plate 208 g cooked chicken strips 97 g guava for relish 16.7 g lime 5 g garlic 7.5 g avocado oil 424 g cooked cassava for plate 274 g cooked chicken strips 110 g guava for relish 20.2 g lime 6.1 g garlic 9.7 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 | Broccoli Salad with Ponzu Haddock Flakes and Tamari Udon BrothMarine Protein Refeed The quantity table separates three principal foods: udon as the carbohydrate base, haddock flakes as the protein portion, and broccoli as the produce portion. Tamari 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. |
68 g dry udon for broth 84 g cooked haddock flakes 95 g broccoli for salad 7 g tamari 7 g ponzu 5.4 g sesame oil 124 g dry udon for broth 152 g cooked haddock flakes 111 g broccoli for salad 9.2 g tamari 9.2 g ponzu 9.4 g sesame oil 180 g dry udon for broth 224 g cooked haddock flakes 128 g broccoli for salad 11.7 g tamari 11.7 g ponzu 13.3 g sesame oil 238 g dry udon for broth 290 g cooked haddock flakes 145 g broccoli for salad 14.1 g tamari 14.1 g ponzu 17.3 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Gochujang Wheat Hotpot paired with Scallion Lean Beef Strips, plus Cucumber PickleLean Protein Refeed For this serving, the carbohydrate portion uses wheat; the protein portion uses lean beef strips; the produce portion uses cucumber. Gochujang 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. |
70 g dry wheat for hotpot 72 g cooked lean beef strips 78 g cucumber for pickle 7 g gochujang 3 g scallion 2 g sesame oil 128 g dry wheat for hotpot 126 g cooked lean beef strips 91 g cucumber for pickle 9.2 g gochujang 4 g scallion 3.1 g sesame oil 182 g dry wheat for hotpot 188 g cooked lean beef strips 105 g cucumber for pickle 11.7 g gochujang 5 g scallion 4 g sesame oil 240 g dry wheat for hotpot 244 g cooked lean beef strips 119 g cucumber for pickle 14.1 g gochujang 6.1 g scallion 5.1 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 | Black Sesame Pea Protein, Mixed Berry Compote & Sesame Rice PuddingPlant Protein Refeed Measured components: rice for carbohydrate, pea protein for protein, and mixed berry for fruit or vegetables. Sesame and Black Sesame 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. 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. |
50 g dry rice for pudding 30 g pea protein 96 g mixed berry for compote 4 g sesame 4 g black sesame 2 g cashew butter 96 g dry rice for pudding 52 g pea protein 112 g mixed berry for compote 5.3 g sesame 5.3 g black sesame 6.8 g cashew butter 140 g dry rice for pudding 74 g pea protein 129 g mixed berry for compote 6.7 g sesame 6.7 g black sesame 11.6 g cashew butter 188 g dry rice for pudding 96 g pea protein 147 g mixed berry for compote 8.1 g sesame 8.1 g black sesame 16.4 g cashew butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Oregano Wheat Wrap alongside Annatto Cod Pieces and Pineapple SalsaMarine Protein Refeed The plate defines three roles: carbohydrate from wheat, protein from cod pieces, and fruit or vegetables from pineapple. 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. |
60 g dry wheat for wrap 88 g cooked cod pieces 84 g pineapple for salsa 2 g oregano 2 g annatto 4.7 g avocado oil 116 g dry wheat for wrap 150 g cooked cod pieces 98 g pineapple for salsa 2.6 g oregano 2.6 g annatto 8.1 g avocado oil 170 g dry wheat for wrap 220 g cooked cod pieces 113 g pineapple for salsa 3.3 g oregano 3.3 g annatto 11.4 g avocado oil 224 g dry wheat for wrap 286 g cooked cod pieces 129 g pineapple for salsa 4 g oregano 4 g annatto 14.7 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 | Scallion Rice Bento with Ponzu Seitan Pieces & Daikon PicklePlant Protein Refeed Ingredient roles are explicit: carbohydrate, rice; protein, seitan pieces; fruit or vegetables, daikon. Scallion 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. |
48 g dry rice for bento 108 g cooked seitan pieces 91 g daikon for pickle 3 g scallion 7 g ponzu 4.4 g sesame oil 88 g dry rice for bento 186 g cooked seitan pieces 106 g daikon for pickle 4 g scallion 9.2 g ponzu 7.5 g sesame oil 126 g dry rice for bento 270 g cooked seitan pieces 123 g daikon for pickle 5 g scallion 11.7 g ponzu 10.6 g sesame oil 166 g dry rice for bento 350 g cooked seitan pieces 139 g daikon for pickle 6.1 g scallion 14.1 g ponzu 13.7 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Sesame Lean Beef Strips with Perilla Rice Pot and Cucumber PickleLean Protein Refeed This plate measures rice for its carbohydrate portion, lean beef strips for its protein portion, and cucumber for its produce portion. Perilla 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. |
66 g dry rice for pot 84 g cooked lean beef strips 94 g cucumber for pickle 3 g perilla 4 g sesame 118 g dry rice for pot 150 g cooked lean beef strips 110 g cucumber for pickle 4 g perilla 5.3 g sesame 170 g dry rice for pot 222 g cooked lean beef strips 127 g cucumber for pickle 5 g perilla 6.7 g sesame 222 g dry rice for pot 290 g cooked lean beef strips 144 g cucumber for pickle 6.1 g perilla 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