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 | Carrot Pickle with Yuzu Prawns and Sesame Oat PorridgeMarine Protein Refeed The quantity table separates three principal foods: oats as the carbohydrate base, prawns as the protein portion, and carrot as the produce portion. Sesame and Yuzu 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. |
72 g dry oat for porridge 80 g cooked prawns 98 g carrot for pickle 4 g sesame 10 g yuzu 136 g dry oat for porridge 134 g cooked prawns 114 g carrot for pickle 5.3 g sesame 13.2 g yuzu 200 g dry oat for porridge 194 g cooked prawns 132 g carrot for pickle 6.7 g sesame 16.7 g yuzu 266 g dry oat for porridge 248 g cooked prawns 150 g carrot for pickle 8.1 g sesame 20.2 g yuzu |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Scallion Brown Rice Bibimbap paired with Garlic Cod Pieces, plus Mushroom SauceMarine Protein Refeed For this serving, the carbohydrate portion uses brown rice; the protein portion uses cod pieces; the produce portion uses mushroom. Scallion and Garlic 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. |
68 g dry brown rice for bibimbap 86 g cooked cod pieces 95 g mushroom for sauce 3 g scallion 3 g garlic 4.2 g sesame oil 122 g dry brown rice for bibimbap 156 g cooked cod pieces 111 g mushroom for sauce 4 g scallion 4 g garlic 7.1 g sesame oil 174 g dry brown rice for bibimbap 238 g cooked cod pieces 128 g mushroom for sauce 5 g scallion 5 g garlic 10 g sesame oil 228 g dry brown rice for bibimbap 312 g cooked cod pieces 145 g mushroom for sauce 6.1 g scallion 6.1 g garlic 12.9 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 | Sambal Chicken Strips, Pineapple Salsa & Galangal Cassava PlateLean Protein Refeed Measured components: cassava for carbohydrate, chicken strips for protein, and pineapple for fruit or vegetables. Galangal and Sambal 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. |
116 g cooked cassava for plate 90 g cooked chicken strips 75 g pineapple for salsa 3 g galangal 7 g sambal 3.3 g sesame oil 218 g cooked cassava for plate 156 g cooked chicken strips 87 g pineapple for salsa 4 g galangal 9.2 g sambal 5.6 g sesame oil 320 g cooked cassava for plate 226 g cooked chicken strips 101 g pineapple for salsa 5 g galangal 11.7 g sambal 7.7 g sesame oil 424 g cooked cassava for plate 292 g cooked chicken strips 115 g pineapple for salsa 6.1 g galangal 14.1 g sambal 10 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Chipotle Maize Pozole alongside Lime Chicken Strips and Tomato SalsaLean Protein Refeed The plate defines three roles: carbohydrate from maize, protein from chicken strips, and fruit or vegetables from tomato. Chipotle 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. |
70 g dry maize for pozole 68 g cooked chicken strips 70 g tomato for salsa 3 g chipotle 10 g lime 2 g avocado oil 126 g dry maize for pozole 118 g cooked chicken strips 82 g tomato for salsa 4 g chipotle 13.2 g lime 2.5 g avocado oil 180 g dry maize for pozole 176 g cooked chicken strips 94 g tomato for salsa 5 g chipotle 16.7 g lime 3.2 g avocado oil 234 g dry maize for pozole 230 g cooked chicken strips 107 g tomato for salsa 6.1 g chipotle 20.2 g lime 4 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 | Cranberry Quinoa Pudding with Maple Soy Protein & Orange CompotePlant Protein Refeed Ingredient roles are explicit: carbohydrate, quinoa; protein, soy protein; fruit or vegetables, orange. Cranberry and Maple are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of peanut 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. |
54 g dry quinoa for pudding 26 g soy protein 84 g orange for compote 4 g cranberry 7 g maple 5.2 g peanut butter 108 g dry quinoa for pudding 42 g soy protein 98 g orange for compote 5.3 g cranberry 9.2 g maple 7.4 g peanut butter 162 g dry quinoa for pudding 62 g soy protein 113 g orange for compote 6.7 g cranberry 11.7 g maple 9.2 g peanut butter 218 g dry quinoa for pudding 78 g soy protein 129 g orange for compote 8.1 g cranberry 14.1 g maple 11.2 g peanut butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Garlic Pork Loin with Scallion Kimbap Roll and Broccoli SaladLean Protein Refeed This plate measures rice for its carbohydrate portion, pork loin for its protein portion, and broccoli for its produce portion. Scallion and Garlic 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. |
62 g dry rice for kimbap roll 76 g cooked pork loin 74 g broccoli for salad 2 g nori 3 g scallion 3 g garlic 3.1 g sesame oil 114 g dry rice for kimbap roll 138 g cooked pork loin 86 g broccoli for salad 2.5 g nori 4 g scallion 4 g garlic 5.2 g sesame oil 166 g dry rice for kimbap roll 208 g cooked pork loin 100 g broccoli for salad 3 g nori 5 g scallion 5 g garlic 7 g sesame oil 218 g dry rice for kimbap roll 274 g cooked pork loin 113 g broccoli for salad 3.5 g nori 6.1 g scallion 6.1 g garlic 8.9 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 | Ginger Cassava Plate: Tamarind Tuna Flakes with Spinach SaladMarine Protein Refeed The quantity table separates three principal foods: cassava as the carbohydrate base, tuna flakes as the protein portion, and spinach as the produce portion. Ginger and Tamarind 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. |
126 g cooked cassava for plate 90 g cooked tuna flakes 66 g spinach for salad 3 g ginger 7 g tamarind 5.4 g sesame oil 228 g cooked cassava for plate 160 g cooked tuna flakes 77 g spinach for salad 4 g ginger 9.2 g tamarind 9.3 g sesame oil 330 g cooked cassava for plate 232 g cooked tuna flakes 89 g spinach for salad 5 g ginger 11.7 g tamarind 13.2 g sesame oil 436 g cooked cassava for plate 302 g cooked tuna flakes 101 g spinach for salad 6.1 g ginger 14.1 g tamarind 17.1 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Chipotle Maize Tostada, Oregano Chicken Strips & Pepper SalsaLean Protein Refeed For this serving, the carbohydrate portion uses maize; the protein portion uses chicken strips; the produce portion uses pepper. Chipotle 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. |
68 g dry maize for tostada 68 g cooked chicken strips 68 g pepper for salsa 3 g chipotle 2 g oregano 2 g avocado oil 122 g dry maize for tostada 118 g cooked chicken strips 79 g pepper for salsa 4 g chipotle 2.6 g oregano 2.5 g avocado oil 176 g dry maize for tostada 176 g cooked chicken strips 92 g pepper for salsa 5 g chipotle 3.3 g oregano 3.2 g avocado oil 232 g dry maize for tostada 230 g cooked chicken strips 104 g pepper for salsa 6.1 g chipotle 4 g oregano 3.9 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