Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
Language:
Daily Calories:
Instructions: Select ONE option per meal. This plan utilizes the clinically proven Mediterranean approach, focusing heavily on monounsaturated fats (Extra Virgin Olive Oil), Omega-3 rich fish, and vibrant polyphenols to reduce arterial plaque and lower blood pressure.  |  Hydration: Drink 3–5 litres of water daily. Proper hydration is critical for maintaining blood viscosity and cardiovascular flow.  |  Fats: High-quality Extra Virgin Olive Oil (EVOO) is the cornerstone. Do not substitute with refined seed oils.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Tunisian Chakchouka with Barley BreadLycopene and Fibre Eggs set into a pepper and tomato base with barley bread; lycopene with beta-glucan. 2 Eggs
60 g Barley Bread 3 Eggs
80 g Barley Bread 4 Eggs
100 g Barley Bread 		~385 kcal~515 kcal~645 kcal
P: 24g32g40g  |  Fiber: 52g70g87g  |  F: 9g12g15g
B Lablabi with Cumin and Olive OilChickpea Sterol Load Chickpea broth finished with cumin and olive oil; plant sterols with monounsaturated fat. 1 cup Lablabi
1 tsp Oil 1.5 cup Lablabi
1.5 tsp Oil 2 cup Lablabi
2 tsp Oil 		~385 kcal~510 kcal~645 kcal
P: 22g29g37g  |  Fiber: 54g72g90g  |  F: 9g12g15g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Grilled Sardine with Slata MechouiaMarine Omega-3 Grilled sardine with a charred pepper salad; long chain omega-3 lowering triglycerides. 120 g Sardine
1 cup Salad 160 g Sardine
1.5 cup Salad 200 g Sardine
2 cup Salad 		~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Chorba Frik with ChickpeaFreekeh Fibre Anchor Green wheat chorba with chickpea; whole grain and pulse fibre in one warming bowl. 1 cup Chorba 1.5 cup Chorba 2 cup Chorba ~490 kcal~650 kcal~810 kcal
P: 27g36g45g  |  Fiber: 68g90g113g  |  F: 12g16g20g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Harissa Carrot Salad with OliveCarotenoid and MUFA Carrot salad dressed with harissa and olive oil; carotenoids taken with fat for uptake. 1 cup Salad
1 tsp Oil 1.5 cup Salad
1.5 tsp Oil 2 cup Salad
2 tsp Oil 		~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Tunisian Mint Tea with AlmondPolyphenol Support Mint tea with almond; polyphenols and monounsaturated fat in a low energy afternoon cup. 200 ml Tea
15 g Almond 250 ml Tea
20 g Almond 300 ml Tea
25 g Almond 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  Fiber: 27g37g47g  |  F: 7g9g11g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Tunisian Fish Couscous with VegetablesWhole Grain and Fish Fish couscous with a broad vegetable load; lean protein with whole grain semolina. 120 g Fish
1 cup Couscous 160 g Fish
1.5 cup Couscous 200 g Fish
2 cup Couscous 		~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Marqa with Fava and ChardLight Close A light fava and chard marqa; pulse fibre and leaf folate closing the day at low fat. 1 cup Marqa 1.5 cup Marqa 2 cup Marqa ~410 kcal~540 kcal~675 kcal
P: 27g36g45g  |  Fiber: 53g70g88g  |  F: 10g13g16g
Daily Total (approx.)
~2000kcal
~90gProtein
~35gFiber
~65gFat

Tracking & Adaptation: The Mediterranean diet is not a low-fat diet; it is a healthy-fat diet. Do not fear EVOO, nuts, or fatty fish. These fats are essential for raising HDL (good cholesterol) and improving the elasticity of your arteries.

Nutraceutical Support: Consider a high-quality Omega-3 (EPA/DHA) fish oil or algae oil supplement if you do not consume fish regularly. CoQ10 can also be beneficial, especially if you are on statin medications.

Protocol designed by the clinical team of MMSx Certified Professionals (MMSx Authority).

Extensive Disclaimer & Precautions: This educational meal plan is for cardiovascular support and is NOT medical advice, diagnosis, or treatment. High fiber/fat diets can alter the absorption rate of certain medications. Consult your physician or cardiologist BEFORE starting.