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 | Doenjang Cod Pieces with Gochujang Oat Porridge and Daikon SlawMarine Protein Refeed This plate measures oats for its carbohydrate portion, cod pieces for its protein portion, and daikon for its produce portion. Gochujang 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. |
78 g dry oat for porridge 78 g cooked cod pieces 82 g daikon for slaw 7 g gochujang 7 g doenjang 144 g dry oat for porridge 136 g cooked cod pieces 96 g daikon for slaw 9.2 g gochujang 9.2 g doenjang 208 g dry oat for porridge 196 g cooked cod pieces 111 g daikon for slaw 11.7 g gochujang 11.7 g doenjang 274 g dry oat for porridge 252 g cooked cod pieces 125 g daikon for slaw 14.1 g gochujang 14.1 g doenjang |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Lemongrass Oat Porridge: Ginger Seitan Pieces with Bok Choy SlawPlant Protein Refeed The quantity table separates three principal foods: oats as the carbohydrate base, seitan pieces as the protein portion, and bok choy as the produce portion. Lemongrass 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. 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. |
74 g dry oat for porridge 72 g cooked seitan pieces 74 g bok choy for slaw 3 g lemongrass 3 g ginger 132 g dry oat for porridge 126 g cooked seitan pieces 86 g bok choy for slaw 4 g lemongrass 4 g ginger 186 g dry oat for porridge 192 g cooked seitan pieces 100 g bok choy for slaw 5 g lemongrass 5 g ginger 242 g dry oat for porridge 252 g cooked seitan pieces 113 g bok choy for slaw 6.1 g lemongrass 6.1 g ginger |
~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 Quesadilla, Lime Pork Loin & Tomatillo SalsaLean Protein Refeed For this serving, the carbohydrate portion uses maize; the protein portion uses pork loin; the produce portion uses tomatillo. Oregano and Lime 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. |
64 g dry maize for quesadilla 86 g cooked pork loin 98 g tomatillo for salsa 2 g oregano 10 g lime 116 g dry maize for quesadilla 148 g cooked pork loin 114 g tomatillo for salsa 2.6 g oregano 13.2 g lime 170 g dry maize for quesadilla 214 g cooked pork loin 132 g tomatillo for salsa 3.3 g oregano 16.7 g lime 224 g dry maize for quesadilla 278 g cooked pork loin 150 g tomatillo for salsa 4 g oregano 20.2 g lime |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Bok Choy Slaw with Yuzu Prawns and Ponzu Buckwheat PilafMarine Protein Refeed Measured components: buckwheat for carbohydrate, prawns for protein, and bok choy for fruit or vegetables. Ponzu and Yuzu 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 buckwheat for pilaf 72 g cooked prawns 69 g bok choy for slaw 7 g ponzu 10 g yuzu 4.1 g sesame oil 132 g dry buckwheat for pilaf 126 g cooked prawns 80 g bok choy for slaw 9.2 g ponzu 13.2 g yuzu 6.9 g sesame oil 188 g dry buckwheat for pilaf 190 g cooked prawns 93 g bok choy for slaw 11.7 g ponzu 16.7 g yuzu 9.8 g sesame oil 246 g dry buckwheat for pilaf 250 g cooked prawns 106 g bok choy for slaw 14.1 g ponzu 20.2 g yuzu 12.6 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 | Coconut Oat Bowl paired with Lime Soy Protein, plus Mango PuréePlant Protein Refeed The plate defines three roles: carbohydrate from oats, protein from soy protein, and fruit or vegetables from mango. Coconut and Lime 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. |
60 g dry oat for bowl 26 g soy protein 104 g mango for purée 4 g coconut 10 g lime 120 g dry oat for bowl 44 g soy protein 121 g mango for purée 5.3 g coconut 13.2 g lime 180 g dry oat for bowl 62 g soy protein 140 g mango for purée 6.7 g coconut 16.7 g lime 242 g dry oat for bowl 80 g soy protein 159 g mango for purée 8.1 g coconut 20.2 g lime |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Ginger Tuna Flakes, Mango Salsa & Coriander Cassava WrapMarine Protein Refeed Ingredient roles are explicit: carbohydrate, cassava; protein, tuna flakes; fruit or vegetables, mango. Coriander and Ginger 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. |
112 g cooked cassava for wrap 88 g cooked tuna flakes 86 g mango for salsa 3 g coriander 3 g ginger 5.4 g sesame oil 216 g cooked cassava for wrap 156 g cooked tuna flakes 100 g mango for salsa 4 g coriander 4 g ginger 9.3 g sesame oil 318 g cooked cassava for wrap 230 g cooked tuna flakes 116 g mango for salsa 5 g coriander 5 g ginger 13.2 g sesame oil 420 g cooked cassava for wrap 300 g cooked tuna flakes 132 g mango for salsa 6.1 g coriander 6.1 g ginger 17.1 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 | Huacatay Quinoa Pilaf alongside Achiote Turkey Slices and Sweetcorn SalsaLean Protein Refeed This plate measures quinoa for its carbohydrate portion, turkey slices for its protein portion, and sweetcorn for its produce portion. Huacatay and Achiote 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. |
70 g dry quinoa for pilaf 64 g cooked turkey slices 45 g sweetcorn for salsa 3 g huacatay 2 g achiote 132 g dry quinoa for pilaf 108 g cooked turkey slices 52 g sweetcorn for salsa 4 g huacatay 2.6 g achiote 192 g dry quinoa for pilaf 158 g cooked turkey slices 61 g sweetcorn for salsa 5 g huacatay 3.3 g achiote 256 g dry quinoa for pilaf 202 g cooked turkey slices 69 g sweetcorn for salsa 6.1 g huacatay 4 g achiote |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Shiso Rice Donburi with Yuzu Cod Pieces & Carrot PickleMarine Protein Refeed The quantity table separates three principal foods: rice as the carbohydrate base, cod pieces as the protein portion, and carrot as the produce portion. Shiso and Yuzu 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. |
58 g dry rice for donburi 100 g cooked cod pieces 91 g carrot for pickle 3 g shiso 10 g yuzu 5.6 g sesame oil 110 g dry rice for donburi 174 g cooked cod pieces 106 g carrot for pickle 4 g shiso 13.2 g yuzu 9.6 g sesame oil 160 g dry rice for donburi 258 g cooked cod pieces 123 g carrot for pickle 5 g shiso 16.7 g yuzu 13.5 g sesame oil 210 g dry rice for donburi 336 g cooked cod pieces 139 g carrot for pickle 6.1 g shiso 20.2 g yuzu 17.5 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