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 Malian Egg with FonioAncient Grain Start Eggs with steamed fonio; a fine low glycaemic grain with protein and no added butter. 2 Eggs
1 cup Fonio 3 Eggs
1.5 cup Fonio 4 Eggs
2 cup Fonio 		~385 kcal~515 kcal~645 kcal
P: 24g32g40g  |  Fiber: 52g70g87g  |  F: 9g12g15g
B Moni Millet Porridge with BaobabBaobab Vitamin C Millet moni porridge with baobab powder; whole grain fibre with a very high vitamin C fruit. 45 g Millet
15 g Baobab 60 g Millet
20 g Baobab 75 g Millet
25 g Baobab 		~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 Fonio with Grilled Nile PerchLean Fish Anchor Fonio with grilled Nile perch; lean river protein with a low glycaemic grain alongside. 120 g Perch
1 cup Fonio 160 g Perch
1.5 cup Fonio 200 g Perch
2 cup Fonio 		~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Tigadegue Sauce with FonioGroundnut Sterol Base Groundnut tigadegue sauce with fonio; unsaturated legume fat with plant sterols. 1 cup Sauce
1 cup Fonio 1.5 cup Sauce
1.5 cup Fonio 2 cup Sauce
2 cup Fonio 		~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 Malian Dah Hibiscus with AlmondHibiscus Pressure Aid Unsweetened hibiscus dah with almond; anthocyanins studied for blood pressure support. 200 ml Dah
15 g Almond 250 ml Dah
20 g Almond 300 ml Dah
25 g Almond 		~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Baobab Fruit Cup with SesameFruit Fibre and Seed Baobab fruit pulp with sesame; soluble fibre and vitamin C with seed minerals. 20 g Baobab
12 g Sesame 27 g Baobab
16 g Sesame 34 g Baobab
20 g Sesame 		~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 Sauce Feuille with SorghumLeaf Fibre Anchor Mixed leaf sauce with sorghum; leaf fibre and folate with very little added cooking oil. 1 cup Sauce
1 cup Sorghum 1.5 cup Sauce
1.5 cup Sorghum 2 cup Sauce
2 cup Sorghum 		~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Malian Bean Stew with FonioLight Close Bean stew with fonio; pulse sterols and fibre closing the day at a very low fat cost. 1 cup Stew
1 cup Fonio 1.5 cup Stew
1.5 cup Fonio 2 cup Stew
2 cup Fonio 		~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.