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 | Achiote Cassava Plate, Oregano Turkey Slices & Pineapple SalsaLean Protein Refeed This plate measures cassava for its carbohydrate portion, turkey slices for its protein portion, and pineapple for its produce portion. Achiote and Oregano 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. |
114 g cooked cassava for plate 96 g cooked turkey slices 73 g pineapple for salsa 2 g achiote 2 g oregano 4.3 g avocado oil 216 g cooked cassava for plate 166 g cooked turkey slices 85 g pineapple for salsa 2.6 g achiote 2.6 g oregano 7.4 g avocado oil 316 g cooked cassava for plate 240 g cooked turkey slices 98 g pineapple for salsa 3.3 g achiote 3.3 g oregano 10.5 g avocado oil 420 g cooked cassava for plate 310 g cooked turkey slices 112 g pineapple for salsa 4 g achiote 4 g oregano 13.6 g avocado oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Daikon Pickle with Miso Prawns and Yuzu Rice-Cake StackMarine Protein Refeed The quantity table separates three principal foods: rice as the carbohydrate base, prawns as the protein portion, and daikon as the produce portion. Yuzu and Miso 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. |
64 g dry rice for rice-cake stack 92 g cooked prawns 65 g daikon for pickle 10 g yuzu 7 g miso 5.8 g sesame oil 116 g dry rice for rice-cake stack 162 g cooked prawns 76 g daikon for pickle 13.2 g yuzu 9.2 g miso 10 g sesame oil 166 g dry rice for rice-cake stack 242 g cooked prawns 88 g daikon for pickle 16.7 g yuzu 11.7 g miso 14.3 g sesame oil 218 g dry rice for rice-cake stack 316 g cooked prawns 99 g daikon for pickle 20.2 g yuzu 14.1 g miso 18.5 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 | Sesame Wheat Hotpot paired with Doenjang Cod Pieces, plus Cabbage PickleMarine Protein Refeed For this serving, the carbohydrate portion uses wheat; the protein portion uses cod pieces; the produce portion uses cabbage. Sesame and Doenjang 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 wheat for hotpot 84 g cooked cod pieces 96 g cabbage for pickle 4 g sesame 7 g doenjang 2.6 g rice-bran oil 122 g dry wheat for hotpot 148 g cooked cod pieces 112 g cabbage for pickle 5.3 g sesame 9.2 g doenjang 5.3 g rice-bran oil 176 g dry wheat for hotpot 216 g cooked cod pieces 129 g cabbage for pickle 6.7 g sesame 11.7 g doenjang 7.9 g rice-bran oil 234 g dry wheat for hotpot 278 g cooked cod pieces 147 g cabbage for pickle 8.1 g sesame 14.1 g doenjang 10.5 g rice-bran oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Galangal Seitan Pieces, Carrot Salad & Lemongrass Cassava PlatePlant Protein Refeed Measured components: cassava for carbohydrate, seitan pieces for protein, and carrot for fruit or vegetables. Lemongrass 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. |
92 g cooked cassava for plate 108 g cooked seitan pieces 69 g carrot for salad 3 g lemongrass 3 g galangal 4.4 g sesame oil 172 g cooked cassava for plate 190 g cooked seitan pieces 80 g carrot for salad 4 g lemongrass 4 g galangal 7.5 g sesame oil 248 g cooked cassava for plate 282 g cooked seitan pieces 93 g carrot for salad 5 g lemongrass 5 g galangal 10.4 g sesame oil 326 g cooked cassava for plate 368 g cooked seitan pieces 106 g carrot for salad 6.1 g lemongrass 6.1 g galangal 13.4 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 | Pandan Oat Bowl alongside Coconut Soy Protein and Passionfruit RelishPlant Protein Refeed The plate defines three roles: carbohydrate from oats, protein from soy protein, and fruit or vegetables from passionfruit. Pandan and Coconut 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. |
56 g dry oat for bowl 26 g soy protein 80 g passionfruit for relish 3 g pandan 4 g coconut 116 g dry oat for bowl 42 g soy protein 93 g passionfruit for relish 4 g pandan 5.3 g coconut 176 g dry oat for bowl 62 g soy protein 108 g passionfruit for relish 5 g pandan 6.7 g coconut 238 g dry oat for bowl 78 g soy protein 122 g passionfruit for relish 6.1 g pandan 8.1 g coconut |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Scallion Soba Noodle Salad with Shiso Seitan Pieces & Spinach SaladPlant Protein Refeed Ingredient roles are explicit: carbohydrate, soba; protein, seitan pieces; fruit or vegetables, spinach. Scallion and Shiso 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. |
62 g dry soba for noodle salad 68 g cooked seitan pieces 99 g spinach for salad 3 g scallion 3 g shiso 4.6 g sesame oil 110 g dry soba for noodle salad 126 g cooked seitan pieces 115 g spinach for salad 4 g scallion 4 g shiso 7.9 g sesame oil 156 g dry soba for noodle salad 192 g cooked seitan pieces 133 g spinach for salad 5 g scallion 5 g shiso 11 g sesame oil 204 g dry soba for noodle salad 254 g cooked seitan pieces 152 g spinach for salad 6.1 g scallion 6.1 g shiso 14.2 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 Pork Loin with Sesame Buckwheat Noodle Salad and Cucumber PickleLean Protein Refeed This plate measures buckwheat for its carbohydrate portion, pork loin for its protein portion, and cucumber for its produce portion. Sesame and Kimchi 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. |
72 g dry buckwheat for noodle salad 72 g cooked pork loin 76 g cucumber for pickle 4 g sesame 15 g kimchi 128 g dry buckwheat for noodle salad 124 g cooked pork loin 89 g cucumber for pickle 5.3 g sesame 20 g kimchi 184 g dry buckwheat for noodle salad 180 g cooked pork loin 102 g cucumber for pickle 6.7 g sesame 25 g kimchi 242 g dry buckwheat for noodle salad 234 g cooked pork loin 116 g cucumber for pickle 8.1 g sesame 30 g kimchi |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Sambal Jasmine Rice Pilaf: Turmeric Prawns with Mango SalsaMarine Protein Refeed The quantity table separates three principal foods: jasmine rice as the carbohydrate base, prawns as the protein portion, and mango as the produce portion. Sambal 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. |
52 g dry jasmine rice for pilaf 98 g cooked prawns 88 g mango for salsa 7 g sambal 2 g turmeric 5.9 g sesame oil 100 g dry jasmine rice for pilaf 170 g cooked prawns 103 g mango for salsa 9.2 g sambal 2.6 g turmeric 10.2 g sesame oil 148 g dry jasmine rice for pilaf 252 g cooked prawns 119 g mango for salsa 11.7 g sambal 3.3 g turmeric 14.6 g sesame oil 198 g dry jasmine rice for pilaf 328 g cooked prawns 135 g mango for salsa 14.1 g sambal 4 g turmeric 18.9 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