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 | Perilla Brown Rice Bibimbap paired with Doenjang Lean Beef Strips, plus Daikon SlawLean Protein Refeed For this serving, the carbohydrate portion uses brown rice; the protein portion uses lean beef strips; the produce portion uses daikon. Perilla and Doenjang 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. |
64 g dry brown rice for bibimbap 90 g cooked lean beef strips 98 g daikon for slaw 3 g perilla 7 g doenjang 118 g dry brown rice for bibimbap 158 g cooked lean beef strips 114 g daikon for slaw 4 g perilla 9.2 g doenjang 170 g dry brown rice for bibimbap 230 g cooked lean beef strips 132 g daikon for slaw 5 g perilla 11.7 g doenjang 224 g dry brown rice for bibimbap 298 g cooked lean beef strips 150 g daikon for slaw 6.1 g perilla 14.1 g doenjang |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Galangal Prawns, Cucumber Relish & Thai Basil Cassava BowlMarine Protein Refeed Measured components: cassava for carbohydrate, prawns for protein, and cucumber for fruit or vegetables. Thai Basil 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. |
136 g cooked cassava for bowl 106 g cooked prawns 93 g cucumber for relish 3 g thai basil 3 g galangal 6.1 g sesame oil 244 g cooked cassava for bowl 186 g cooked prawns 108 g cucumber for relish 4 g thai basil 4 g galangal 10.6 g sesame oil 350 g cooked cassava for bowl 276 g cooked prawns 125 g cucumber for relish 5 g thai basil 5 g galangal 14.9 g sesame oil 458 g cooked cassava for bowl 360 g cooked prawns 142 g cucumber for relish 6.1 g thai basil 6.1 g galangal 19.3 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 | Oregano Maize Tortilla Fold alongside Achiote Cod Pieces and Pumpkin PuréeMarine Protein Refeed The plate defines three roles: carbohydrate from maize, protein from cod pieces, and fruit or vegetables from pumpkin. Oregano 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. |
62 g dry maize for tortilla fold 100 g cooked cod pieces 95 g pumpkin for purée 2 g oregano 2 g achiote 3.2 g avocado oil 116 g dry maize for tortilla fold 174 g cooked cod pieces 111 g pumpkin for purée 2.6 g oregano 2.6 g achiote 5.3 g avocado oil 168 g dry maize for tortilla fold 252 g cooked cod pieces 128 g pumpkin for purée 3.3 g oregano 3.3 g achiote 7.5 g avocado oil 222 g dry maize for tortilla fold 326 g cooked cod pieces 145 g pumpkin for purée 4 g oregano 4 g achiote 9.6 g avocado oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Scallion Ramen Bowl with Sesame Haddock Flakes & Mushroom SauceMarine Protein Refeed Ingredient roles are explicit: carbohydrate, ramen; protein, haddock flakes; fruit or vegetables, mushroom. Scallion 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. 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. |
78 g dry ramen for bowl 70 g cooked haddock flakes 83 g mushroom for sauce 3 g scallion 4 g sesame 140 g dry ramen for bowl 130 g cooked haddock flakes 97 g mushroom for sauce 4 g scallion 5.3 g sesame 200 g dry ramen for bowl 198 g cooked haddock flakes 112 g mushroom for sauce 5 g scallion 6.7 g sesame 260 g dry ramen for bowl 260 g cooked haddock flakes 127 g mushroom for sauce 6.1 g scallion 8.1 g sesame |
~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 | Sesame Whey Isolate with Black Sesame Rice Pudding and Kiwi PuréeWhey Protein Refeed This plate measures rice for its carbohydrate portion, whey isolate for its protein portion, and kiwi for its produce portion. Black Sesame and 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. 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. |
48 g dry rice for pudding 30 g whey isolate 83 g kiwi for purée 4 g black sesame 4 g sesame 2 g cashew butter 94 g dry rice for pudding 52 g whey isolate 97 g kiwi for purée 5.3 g black sesame 5.3 g sesame 6.7 g cashew butter 138 g dry rice for pudding 74 g whey isolate 112 g kiwi for purée 6.7 g black sesame 6.7 g sesame 11.5 g cashew butter 184 g dry rice for pudding 96 g whey isolate 127 g kiwi for purée 8.1 g black sesame 8.1 g sesame 16.3 g cashew butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Lemongrass Cassava Wrap: Sambal Seitan Pieces with Cucumber RelishPlant Protein Refeed The quantity table separates three principal foods: cassava as the carbohydrate base, seitan pieces as the protein portion, and cucumber as the produce portion. Lemongrass 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. |
102 g cooked cassava for wrap 108 g cooked seitan pieces 73 g cucumber for relish 3 g lemongrass 7 g sambal 4.4 g sesame oil 184 g cooked cassava for wrap 190 g cooked seitan pieces 85 g cucumber for relish 4 g lemongrass 9.2 g sambal 7.5 g sesame oil 260 g cooked cassava for wrap 282 g cooked seitan pieces 98 g cucumber for relish 5 g lemongrass 11.7 g sambal 10.4 g sesame oil 342 g cooked cassava for wrap 368 g cooked seitan pieces 112 g cucumber for relish 6.1 g lemongrass 14.1 g sambal 13.4 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 | Lime Cassava Plate, Garlic Pork Loin & Pepper SalsaLean Protein Refeed For this serving, the carbohydrate portion uses cassava; the protein portion uses pork loin; the produce portion uses pepper. 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. |
126 g cooked cassava for plate 100 g cooked pork loin 85 g pepper for salsa 10 g lime 3 g garlic 2.3 g avocado oil 230 g cooked cassava for plate 176 g cooked pork loin 99 g pepper for salsa 13.2 g lime 4 g garlic 3.9 g avocado oil 334 g cooked cassava for plate 254 g cooked pork loin 115 g pepper for salsa 16.7 g lime 5 g garlic 5.4 g avocado oil 440 g cooked cassava for plate 330 g cooked pork loin 130 g pepper for salsa 20.2 g lime 6.1 g garlic 7 g avocado oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Spinach Salad with Nori Cod Pieces and Tamari Udon BrothMarine Protein Refeed Measured components: udon for carbohydrate, cod pieces for protein, and spinach for fruit or vegetables. Tamari and Nori 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. |
74 g dry udon for broth 76 g cooked cod pieces 79 g spinach for salad 7 g tamari 3 g nori 5.2 g sesame oil 132 g dry udon for broth 140 g cooked cod pieces 92 g spinach for salad 9.2 g tamari 4 g nori 9 g sesame oil 190 g dry udon for broth 214 g cooked cod pieces 107 g spinach for salad 11.7 g tamari 5 g nori 12.7 g sesame oil 248 g dry udon for broth 282 g cooked cod pieces 121 g spinach for salad 14.1 g tamari 6.1 g nori 16.5 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