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 | Mushroom Sauce with Yuzu Prawns and Miso Oat PorridgeMarine Protein Refeed Measured components: oats for carbohydrate, prawns for protein, and mushroom for fruit or vegetables. Miso 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. |
82 g dry oat for porridge 66 g cooked prawns 84 g mushroom for sauce 7 g miso 10 g yuzu 148 g dry oat for porridge 120 g cooked prawns 98 g mushroom for sauce 9.2 g miso 13.2 g yuzu 212 g dry oat for porridge 176 g cooked prawns 113 g mushroom for sauce 11.7 g miso 16.7 g yuzu 280 g dry oat for porridge 228 g cooked prawns 129 g mushroom for sauce 14.1 g miso 20.2 g yuzu |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Kimchi Rice Congee paired with Gochujang Lean Beef Strips, plus Mushroom SauceLean Protein Refeed The plate defines three roles: carbohydrate from rice, protein from lean beef strips, and fruit or vegetables from mushroom. Kimchi and Gochujang 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. |
64 g dry rice for congee 78 g cooked lean beef strips 93 g mushroom for sauce 15 g kimchi 7 g gochujang 2.2 g sesame oil 116 g dry rice for congee 142 g cooked lean beef strips 108 g mushroom for sauce 20 g kimchi 9.2 g gochujang 3.5 g sesame oil 166 g dry rice for congee 214 g cooked lean beef strips 125 g mushroom for sauce 25 g kimchi 11.7 g gochujang 4.4 g sesame oil 218 g dry rice for congee 282 g cooked lean beef strips 142 g mushroom for sauce 30 g kimchi 14.1 g gochujang 5.5 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 | Lemongrass Prawns, Snow Pea Salad & Tamarind Cassava PlateMarine Protein Refeed Ingredient roles are explicit: carbohydrate, cassava; protein, prawns; fruit or vegetables, snow pea. Tamarind and Lemongrass 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 108 g cooked prawns 75 g snow pea for salad 7 g tamarind 3 g lemongrass 6.1 g sesame oil 216 g cooked cassava for plate 192 g cooked prawns 87 g snow pea for salad 9.2 g tamarind 4 g lemongrass 10.5 g sesame oil 316 g cooked cassava for plate 280 g cooked prawns 101 g snow pea for salad 11.7 g tamarind 5 g lemongrass 14.9 g sesame oil 418 g cooked cassava for plate 364 g cooked prawns 115 g snow pea for salad 14.1 g tamarind 6.1 g lemongrass 19.3 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Chipotle Maize Pozole alongside Ancho Chilli Cod Pieces and Cabbage SlawMarine Protein Refeed This plate measures maize for its carbohydrate portion, cod pieces for its protein portion, and cabbage for its produce portion. Chipotle and Ancho Chilli 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 pozole 90 g cooked cod pieces 79 g cabbage for slaw 3 g chipotle 2 g ancho chilli 3.1 g avocado oil 122 g dry maize for pozole 158 g cooked cod pieces 92 g cabbage for slaw 4 g chipotle 2.6 g ancho chilli 5.3 g avocado oil 176 g dry maize for pozole 236 g cooked cod pieces 107 g cabbage for slaw 5 g chipotle 3.3 g ancho chilli 7.4 g avocado oil 232 g dry maize for pozole 308 g cooked cod pieces 121 g cabbage for slaw 6.1 g chipotle 4 g ancho chilli 9.4 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 | Coconut Jasmine Rice Pudding with Pandan Soy Protein & Pineapple CompotePlant Protein Refeed The quantity table separates three principal foods: jasmine rice as the carbohydrate base, soy protein as the protein portion, and pineapple as the produce portion. Coconut and Pandan 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. 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. |
48 g dry jasmine rice for pudding 30 g soy protein 88 g pineapple for compote 4 g coconut 3 g pandan 9.2 g cashew butter 92 g dry jasmine rice for pudding 52 g soy protein 103 g pineapple for compote 5.3 g coconut 4 g pandan 16.8 g cashew butter 136 g dry jasmine rice for pudding 74 g soy protein 119 g pineapple for compote 6.7 g coconut 5 g pandan 24.4 g cashew butter 180 g dry jasmine rice for pudding 96 g soy protein 135 g pineapple for compote 8.1 g coconut 6.1 g pandan 32 g cashew butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Scallion Cod Pieces with Doenjang Kimbap Roll and Broccoli SaladMarine Protein Refeed For this serving, the carbohydrate portion uses rice; the protein portion uses cod pieces; the produce portion uses broccoli. Doenjang and Scallion 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. |
60 g dry rice for kimbap roll 86 g cooked cod pieces 91 g broccoli for salad 2 g nori 7 g doenjang 3 g scallion 5 g sesame oil 112 g dry rice for kimbap roll 158 g cooked cod pieces 106 g broccoli for salad 2.5 g nori 9.2 g doenjang 4 g scallion 8.9 g sesame oil 162 g dry rice for kimbap roll 238 g cooked cod pieces 123 g broccoli for salad 3 g nori 11.7 g doenjang 5 g scallion 12.6 g sesame oil 214 g dry rice for kimbap roll 314 g cooked cod pieces 139 g broccoli for salad 3.5 g nori 14.1 g doenjang 6.1 g scallion 16.4 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 | Turmeric Jasmine Rice Pilaf: Ginger Tuna Flakes with Papaya RelishMarine Protein Refeed Measured components: jasmine rice for carbohydrate, tuna flakes for protein, and papaya for fruit or vegetables. Turmeric 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. |
54 g dry jasmine rice for pilaf 88 g cooked tuna flakes 92 g papaya for relish 2 g turmeric 3 g ginger 5.4 g sesame oil 104 g dry jasmine rice for pilaf 152 g cooked tuna flakes 107 g papaya for relish 2.6 g turmeric 4 g ginger 9.3 g sesame oil 152 g dry jasmine rice for pilaf 218 g cooked tuna flakes 124 g papaya for relish 3.3 g turmeric 5 g ginger 13.2 g sesame oil 202 g dry jasmine rice for pilaf 282 g cooked tuna flakes 141 g papaya for relish 4 g turmeric 6.1 g ginger 17.2 g sesame oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Annatto Red Rice Bowl, Oregano Turkey Slices & Yuca PuréeLean Protein Refeed The plate defines three roles: carbohydrate from red rice, protein from turkey slices, and fruit or vegetables from yuca. Annatto 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. |
46 g dry red rice for bowl 82 g cooked turkey slices 48 g yuca for purée 2 g annatto 2 g oregano 3.7 g avocado oil 96 g dry red rice for bowl 140 g cooked turkey slices 56 g yuca for purée 2.6 g annatto 2.6 g oregano 6.1 g avocado oil 146 g dry red rice for bowl 206 g cooked turkey slices 65 g yuca for purée 3.3 g annatto 3.3 g oregano 8.4 g avocado oil 196 g dry red rice for bowl 268 g cooked turkey slices 73 g yuca for purée 4 g annatto 4 g oregano 10.7 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