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 | Garlic Brown Rice Bibimbap paired with Sesame Pork Loin, plus Carrot RelishLean Protein Refeed The plate defines three roles: carbohydrate from brown rice, protein from pork loin, and fruit or vegetables from carrot. Garlic 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. 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 brown rice for bibimbap 88 g cooked pork loin 75 g carrot for relish 3 g garlic 4 g sesame 112 g dry brown rice for bibimbap 154 g cooked pork loin 87 g carrot for relish 4 g garlic 5.3 g sesame 162 g dry brown rice for bibimbap 224 g cooked pork loin 101 g carrot for relish 5 g garlic 6.7 g sesame 216 g dry brown rice for bibimbap 290 g cooked pork loin 115 g carrot for relish 6.1 g garlic 8.1 g sesame |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Sambal Tuna Flakes, Spinach Salad & Lemongrass Oat PorridgeMarine Protein Refeed Ingredient roles are explicit: carbohydrate, oats; protein, tuna flakes; fruit or vegetables, spinach. Lemongrass and Sambal 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. |
86 g dry oat for porridge 50 g cooked tuna flakes 85 g spinach for salad 3 g lemongrass 7 g sambal 154 g dry oat for porridge 90 g cooked tuna flakes 99 g spinach for salad 4 g lemongrass 9.2 g sambal 220 g dry oat for porridge 138 g cooked tuna flakes 115 g spinach for salad 5 g lemongrass 11.7 g sambal 288 g dry oat for porridge 180 g cooked tuna flakes 130 g spinach for salad 6.1 g lemongrass 14.1 g sambal |
~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 | Garlic Quinoa Pilaf alongside Ají Amarillo Chicken Strips and Pumpkin PuréeLean Protein Refeed This plate measures quinoa for its carbohydrate portion, chicken strips for its protein portion, and pumpkin for its produce portion. Garlic and Ají Amarillo 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. |
76 g dry quinoa for pilaf 60 g cooked chicken strips 81 g pumpkin for purée 3 g garlic 3 g ají amarillo 138 g dry quinoa for pilaf 102 g cooked chicken strips 94 g pumpkin for purée 4 g garlic 4 g ají amarillo 200 g dry quinoa for pilaf 146 g cooked chicken strips 109 g pumpkin for purée 5 g garlic 5 g ají amarillo 264 g dry quinoa for pilaf 188 g cooked chicken strips 124 g pumpkin for purée 6.1 g garlic 6.1 g ají amarillo |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Shiso Ramen Bowl with Nori Prawns & Carrot PickleMarine Protein Refeed The quantity table separates three principal foods: ramen as the carbohydrate base, prawns as the protein portion, and carrot as the produce portion. Shiso 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. |
68 g dry ramen for bowl 80 g cooked prawns 87 g carrot for pickle 3 g shiso 3 g nori 2.4 g sesame oil 128 g dry ramen for bowl 142 g cooked prawns 101 g carrot for pickle 4 g shiso 4 g nori 3.5 g sesame oil 186 g dry ramen for bowl 212 g cooked prawns 117 g carrot for pickle 5 g shiso 5 g nori 4.7 g sesame oil 246 g dry ramen for bowl 276 g cooked prawns 133 g carrot for pickle 6.1 g shiso 6.1 g nori 5.9 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 | Maple Pea Protein with Cranberry Oat Bowl and Banana PuréePlant Protein Refeed For this serving, the carbohydrate portion uses oats; the protein portion uses pea protein; the produce portion uses banana. 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. 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. |
42 g dry oat for bowl 28 g pea protein 82 g banana for purée 4 g cranberry 7 g maple 4.7 g peanut butter 98 g dry oat for bowl 46 g pea protein 96 g banana for purée 5.3 g cranberry 9.2 g maple 5 g peanut butter 154 g dry oat for bowl 66 g pea protein 111 g banana for purée 6.7 g cranberry 11.7 g maple 5 g peanut butter 212 g dry oat for bowl 84 g pea protein 125 g banana for purée 8.1 g cranberry 14.1 g maple 5 g peanut butter |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Tamarind Cassava Wrap: Turmeric Turkey Slices with Mango SalsaLean Protein Refeed Measured components: cassava for carbohydrate, turkey slices for protein, and mango for fruit or vegetables. Tamarind and Turmeric 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. |
98 g cooked cassava for wrap 88 g cooked turkey slices 86 g mango for salsa 7 g tamarind 2 g turmeric 4.5 g sesame oil 198 g cooked cassava for wrap 154 g cooked turkey slices 100 g mango for salsa 9.2 g tamarind 2.6 g turmeric 7.8 g sesame oil 294 g cooked cassava for wrap 228 g cooked turkey slices 116 g mango for salsa 11.7 g tamarind 3.3 g turmeric 10.9 g sesame oil 394 g cooked cassava for wrap 298 g cooked turkey slices 132 g mango for salsa 14.1 g tamarind 4 g turmeric 14.1 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 | Lime Maize Tostada, Tomatillo Chicken Strips & Pumpkin PuréeLean Protein Refeed The plate defines three roles: carbohydrate from maize, protein from chicken strips, and fruit or vegetables from pumpkin. Lime and Tomatillo 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. |
64 g dry maize for tostada 74 g cooked chicken strips 93 g pumpkin for purée 10 g lime 10 g tomatillo 2 g avocado oil 118 g dry maize for tostada 130 g cooked chicken strips 108 g pumpkin for purée 13.2 g lime 13.2 g tomatillo 2.3 g avocado oil 170 g dry maize for tostada 188 g cooked chicken strips 125 g pumpkin for purée 16.7 g lime 16.7 g tomatillo 3.1 g avocado oil 224 g dry maize for tostada 242 g cooked chicken strips 142 g pumpkin for purée 20.2 g lime 20.2 g tomatillo 3.9 g avocado oil |
~405 kcal~700 kcal~1000 kcal~1300 kcal
P: 30g52g75g97g
| C: 55g96g137g179g
| F: 7g12g17g22g
|
| B | Spinach Salad with Wasabi Haddock Flakes and Ponzu Ramen BowlMarine Protein Refeed Ingredient roles are explicit: carbohydrate, ramen; protein, haddock flakes; fruit or vegetables, spinach. Ponzu and Wasabi 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. |
78 g dry ramen for bowl 74 g cooked haddock flakes 67 g spinach for salad 7 g ponzu 3 g wasabi 2 g sesame oil 140 g dry ramen for bowl 134 g cooked haddock flakes 78 g spinach for salad 9.2 g ponzu 4 g wasabi 2.5 g sesame oil 200 g dry ramen for bowl 204 g cooked haddock flakes 90 g spinach for salad 11.7 g ponzu 5 g wasabi 3.4 g sesame oil 260 g dry ramen for bowl 268 g cooked haddock flakes 103 g spinach for salad 14.1 g ponzu 6.1 g wasabi 4.3 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