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 | Coriander Cassava Plate, Oregano Cod Pieces & Cabbage SlawMarine Protein Refeed For this serving, the carbohydrate portion uses cassava; the protein portion uses cod pieces; the produce portion uses cabbage. Coriander 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. |
128 g cooked cassava for plate 116 g cooked cod pieces 81 g cabbage for slaw 3 g coriander 2 g oregano 5.5 g avocado oil 234 g cooked cassava for plate 206 g cooked cod pieces 94 g cabbage for slaw 4 g coriander 2.6 g oregano 9.4 g avocado oil 338 g cooked cassava for plate 298 g cooked cod pieces 109 g cabbage for slaw 5 g coriander 3.3 g oregano 13.3 g avocado oil 444 g cooked cassava for plate 386 g cooked cod pieces 124 g cabbage for slaw 6.1 g coriander 4 g oregano 17.3 g avocado oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Cucumber Relish with Ginger Seitan Pieces and Tamari Rice CongeePlant Protein Refeed Measured components: rice for carbohydrate, seitan pieces for protein, and cucumber for fruit or vegetables. Tamari 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. 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. |
52 g dry rice for congee 96 g cooked seitan pieces 77 g cucumber for relish 7 g tamari 3 g ginger 4.6 g sesame oil 94 g dry rice for congee 170 g cooked seitan pieces 90 g cucumber for relish 9.2 g tamari 4 g ginger 7.8 g sesame oil 132 g dry rice for congee 252 g cooked seitan pieces 104 g cucumber for relish 11.7 g tamari 5 g ginger 10.9 g sesame oil 174 g dry rice for congee 330 g cooked seitan pieces 118 g cucumber for relish 14.1 g tamari 6.1 g ginger 14 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 | Gochujang Wheat Hotpot paired with Perilla Pork Loin, plus Daikon SlawLean Protein Refeed The plate defines three roles: carbohydrate from wheat, protein from pork loin, and fruit or vegetables from daikon. Gochujang and Perilla 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 wheat for hotpot 78 g cooked pork loin 82 g daikon for slaw 7 g gochujang 3 g perilla 2.4 g sesame oil 124 g dry wheat for hotpot 134 g cooked pork loin 96 g daikon for slaw 9.2 g gochujang 4 g perilla 4.1 g sesame oil 178 g dry wheat for hotpot 192 g cooked pork loin 111 g daikon for slaw 11.7 g gochujang 5 g perilla 5.7 g sesame oil 236 g dry wheat for hotpot 248 g cooked pork loin 125 g daikon for slaw 14.1 g gochujang 6.1 g perilla 7.3 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Coriander Prawns, Bok Choy Slaw & Ginger Cassava PlateMarine Protein Refeed Ingredient roles are explicit: carbohydrate, cassava; protein, prawns; fruit or vegetables, bok choy. Ginger and Coriander 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. |
142 g cooked cassava for plate 104 g cooked prawns 67 g bok choy for slaw 3 g ginger 3 g coriander 6.1 g sesame oil 250 g cooked cassava for plate 184 g cooked prawns 78 g bok choy for slaw 4 g ginger 4 g coriander 10.5 g sesame oil 356 g cooked cassava for plate 272 g cooked prawns 90 g bok choy for slaw 5 g ginger 5 g coriander 14.9 g sesame oil 464 g cooked cassava for plate 358 g cooked prawns 103 g bok choy for slaw 6.1 g ginger 6.1 g coriander 19.2 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 | Sesame Buckwheat Pudding alongside Yuzu Soy Protein and Kiwi PuréePlant Protein Refeed This plate measures buckwheat for its carbohydrate portion, soy protein for its protein portion, and kiwi for its produce portion. Sesame and Yuzu 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. 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. |
52 g dry buckwheat for pudding 26 g soy protein 83 g kiwi for purée 4 g sesame 10 g yuzu 4 g cashew butter 102 g dry buckwheat for pudding 44 g soy protein 97 g kiwi for purée 5.3 g sesame 13.2 g yuzu 8.2 g cashew butter 152 g dry buckwheat for pudding 64 g soy protein 112 g kiwi for purée 6.7 g sesame 16.7 g yuzu 12.1 g cashew butter 204 g dry buckwheat for pudding 80 g soy protein 127 g kiwi for purée 8.1 g sesame 20.2 g yuzu 16.2 g cashew butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Scallion Rice Onigiri with Miso Haddock Flakes & Cabbage SlawMarine Protein Refeed The quantity table separates three principal foods: rice as the carbohydrate base, haddock flakes as the protein portion, and cabbage as the produce portion. Scallion 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. |
62 g dry rice for onigiri 90 g cooked haddock flakes 93 g cabbage for slaw 3 g scallion 7 g miso 5.5 g sesame oil 114 g dry rice for onigiri 160 g cooked haddock flakes 108 g cabbage for slaw 4 g scallion 9.2 g miso 9.6 g sesame oil 164 g dry rice for onigiri 238 g cooked haddock flakes 125 g cabbage for slaw 5 g scallion 11.7 g miso 13.6 g sesame oil 216 g dry rice for onigiri 312 g cooked haddock flakes 142 g cabbage for slaw 6.1 g scallion 14.1 g miso 17.6 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 | Scallion Cod Pieces with Garlic Buckwheat Noodle Salad and Cabbage PickleMarine Protein Refeed For this serving, the carbohydrate portion uses buckwheat; the protein portion uses cod pieces; the produce portion uses cabbage. Garlic 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 buckwheat for noodle salad 86 g cooked cod pieces 69 g cabbage for pickle 3 g garlic 3 g scallion 3.8 g sesame oil 126 g dry buckwheat for noodle salad 148 g cooked cod pieces 80 g cabbage for pickle 4 g garlic 4 g scallion 6.4 g sesame oil 182 g dry buckwheat for noodle salad 216 g cooked cod pieces 93 g cabbage for pickle 5 g garlic 5 g scallion 9 g sesame oil 240 g dry buckwheat for noodle salad 278 g cooked cod pieces 106 g cabbage for pickle 6.1 g garlic 6.1 g scallion 11.5 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Lemongrass Rice-Paper Wrap: Lime Prawns with Pineapple SalsaMarine Protein Refeed Measured components: rice-paper for carbohydrate, prawns for protein, and pineapple for fruit or vegetables. Lemongrass and Lime 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. |
54 g dry rice-paper for wrap 102 g cooked prawns 81 g pineapple for salsa 3 g lemongrass 10 g lime 6.3 g sesame oil 104 g dry rice-paper for wrap 176 g cooked prawns 94 g pineapple for salsa 4 g lemongrass 13.2 g lime 10.8 g sesame oil 152 g dry rice-paper for wrap 260 g cooked prawns 109 g pineapple for salsa 5 g lemongrass 16.7 g lime 15.3 g sesame oil 200 g dry rice-paper for wrap 340 g cooked prawns 124 g pineapple for salsa 6.1 g lemongrass 20.2 g lime 19.8 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