Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
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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 Libyan Egg with Bazeen SliceBarley Dough Start Eggs with a slice of barley bazeen; beta-glucan with protein and no added butter. 2 Eggs
1 cup Bazeen 3 Eggs
1.5 cup Bazeen 4 Eggs
2 cup Bazeen 		~385 kcal~515 kcal~645 kcal
P: 24g32g40g  |  Fiber: 52g70g87g  |  F: 9g12g15g
B Asida Barley with Olive OilWhole Grain and MUFA Barley asida dressed with olive oil; whole grain fibre with monounsaturated fat only. 1 cup Asida
1 tsp Oil 1.5 cup Asida
1.5 tsp Oil 2 cup Asida
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 Libyan Fish Mbekbka with PastaTomato Fish Anchor Fish cooked into a tomato mbekbka with pasta; lycopene with lean marine protein. 120 g Fish
1 cup Pasta 160 g Fish
1.5 cup Pasta 200 g Fish
2 cup Pasta 		~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Bazeen with Vegetable SauceBarley Anchor Plate Barley bazeen with a vegetable sauce; a dense whole grain with almost no saturated fat. 1 cup Bazeen
1 cup Sauce 1.5 cup Bazeen
1.5 cup Sauce 2 cup Bazeen
2 cup Sauce 		~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 Libyan Fig with AlmondFibre and MUFA Pair Dried fig with almond; soluble fibre and monounsaturated fat in a compact portion. 2 Figs
15 g Almond 3 Figs
20 g Almond 4 Figs
25 g Almond 		~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Shahi Tea with PeanutLegume Fat Bridge Spiced shahi tea with groundnut; legume fat and polyphenols in a low energy cup. 200 ml Tea
18 g Peanut 250 ml Tea
24 g Peanut 300 ml Tea
30 g Peanut 		~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 Sharba Libiya with ChickpeaPulse Broth Anchor The classic sharba with chickpea and mint; pulse fibre in a light tomato broth. 1 cup Sharba 1.5 cup Sharba 2 cup Sharba ~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Grilled Grouper with ChardLight Close Grilled grouper with chard; very lean protein and leaf folate closing the day. 120 g Grouper
1 cup Chard 160 g Grouper
1.5 cup Chard 200 g Grouper
2 cup Chard 		~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.