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 Congo Egg with ChikwangueCassava Starch Start Eggs with fermented cassava chikwangue; a fermented slow starch with protein. 2 Eggs
1 cup Chikwangue 3 Eggs
1.5 cup Chikwangue 4 Eggs
2 cup Chikwangue 		~385 kcal~515 kcal~645 kcal
P: 24g32g40g  |  Fiber: 52g70g87g  |  F: 9g12g15g
B Cassava Porridge with SesameRoot and Seed Start Cassava porridge with sesame; a gentle starch with seed minerals and no dairy fat. 1 cup Porridge
12 g Sesame 1.5 cup Porridge
16 g Sesame 2 cup Porridge
20 g Sesame 		~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 Poulet Moambe with RicePalm Nut and Protein Chicken in palm nut moambe with rice; the sauce fat is measured to hold the ratio down. 120 g Chicken
1 cup Rice 160 g Chicken
1.5 cup Rice 200 g Chicken
2 cup Rice 		~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Liboke Fish Parcel with CassavaSteam Wrapped Fish Fish steamed in a leaf parcel with cassava; no cooking fat added to a lean protein. 120 g Fish
1 cup Cassava 160 g Fish
1.5 cup Cassava 200 g Fish
2 cup Cassava 		~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 Congo Ginger Drink with CashewGingerol Support Fresh ginger drink with cashew; gingerol with unsaturated nut fat in a light snack. 200 ml Drink
18 g Cashew 250 ml Drink
24 g Cashew 300 ml Drink
30 g Cashew 		~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Roasted Safou with SaltNative Fruit Fat Roasted safou fruit with salt; a distinctive unsaturated plant fat in a small portion. 60 g Safou 80 g Safou 100 g Safou ~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 Pondu Cassava Leaf with MilletLeaf Fibre Anchor Pounded cassava leaf with millet; leaf fibre and protein with very little added oil. 1 cup Pondu
1 cup Millet 1.5 cup Pondu
1.5 cup Millet 2 cup Pondu
2 cup Millet 		~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Madesu Bean Pot with MilletLight Close Bean madesu with millet; pulse sterols and fibre closing the day at a low fat cost. 1 cup Madesu
1 cup Millet 1.5 cup Madesu
1.5 cup Millet 2 cup Madesu
2 cup Millet 		~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.