Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
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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 Algerian Egg with Kesra BreadSemolina and Protein Eggs with semolina kesra bread; a simple start with whole grain and no added butter. 2 Eggs
60 g Kesra 3 Eggs
80 g Kesra 4 Eggs
100 g Kesra 		~385 kcal~515 kcal~645 kcal
P: 24g32g40g  |  Fiber: 52g70g87g  |  F: 9g12g15g
B Hsoua Soup with BarleyBeta-Glucan Broth A thin barley hsoua soup; beta-glucan binding bile acids with very little added fat. 1 cup Hsoua 1.5 cup Hsoua 2 cup Hsoua ~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 Chtitha Lentil with SemolinaLentil Sterol Anchor Lentils in a light chtitha sauce with semolina; pulse sterols with whole grain fibre. 1 cup Chtitha
1 cup Semolina 1.5 cup Chtitha
1.5 cup Semolina 2 cup Chtitha
2 cup Semolina 		~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Algerian Sardine Tajine with OliveOily Fish and MUFA Sardine baked in a tajine with olives; marine omega-3 with monounsaturated olive fat. 120 g Sardine
1 cup Vegetables 160 g Sardine
1.5 cup Vegetables 200 g Sardine
2 cup Vegetables 		~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 Algerian Orange Salad with WalnutVitamin C and Omega Orange salad with walnut; vitamin C with plant omega-3 supporting vessel function. 1 cup Orange
15 g Walnut 1.5 cup Orange
20 g Walnut 2 cup Orange
25 g Walnut 		~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Algerian Sesame Cup with FigSeed Mineral Cup Sesame with dried fig; magnesium and fibre in a compact measured afternoon portion. 20 g Sesame
2 Figs 27 g Sesame
2 Figs 34 g Sesame
3 Figs 		~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 Rechta with Chickpea and TurnipPulse and Grain Anchor Hand-rolled rechta noodle with chickpea and turnip; pulse fibre with a low fat broth. 1 cup Rechta
0.5 cup Chickpea 1.5 cup Rechta
0.75 cup Chickpea 2 cup Rechta
1 cup Chickpea 		~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Loubia Bean Tagine with BarleyLight Close White bean tagine with barley; pulse and grain fibre closing the day at a low fat cost. 1 cup Loubia
1 cup Barley 1.5 cup Loubia
1.5 cup Barley 2 cup Loubia
2 cup Barley 		~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.