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 Ivorian Egg with AttiekeFermented Cassava Start Eggs with fermented cassava attieke; a fermented starch with protein and no added fat. 2 Eggs
1 cup Attieke 3 Eggs
1.5 cup Attieke 4 Eggs
2 cup Attieke 		~385 kcal~515 kcal~645 kcal
P: 24g32g40g  |  Fiber: 52g70g87g  |  F: 9g12g15g
B Bouillie de Mil with SesameMillet Fibre Start Millet bouillie with sesame; whole grain fibre with unsaturated seed fat. 45 g Mil
12 g Sesame 60 g Mil
16 g Sesame 75 g Mil
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 Kedjenou Chicken with AttiekeSealed Pot Bird Chicken slow-cooked sealed with vegetables; no added fat and the juices fully retained. 120 g Chicken
1 cup Attieke 160 g Chicken
1.5 cup Attieke 200 g Chicken
2 cup Attieke 		~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Braised Bar Fish with Okra SauceOkra Mucilage Fibre Braised bar fish with an okra sauce; mucilage binding bile acids beside a lean protein. 120 g Fish
1 cup Okra 160 g Fish
1.5 cup Okra 200 g Fish
2 cup Okra 		~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 Ivorian Ginger Bissap CupHibiscus and Gingerol Hibiscus with fresh ginger; anthocyanins and gingerol in a very low energy cup. 250 ml Bissap
12 g Nuts 300 ml Bissap
16 g Nuts 350 ml Bissap
20 g Nuts 		~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Ivorian Cashew with Chilli SaltNut Fat and Heat Cashew with chilli salt; unsaturated nut fat with capsaicin in a compact portion. 22 g Cashew 30 g Cashew 38 g Cashew ~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 Claire with FonioClear Broth Anchor A clear vegetable sauce with fonio; minimal oil with a low glycaemic grain. 1 cup Sauce
1 cup Fonio 1.5 cup Sauce
1.5 cup Fonio 2 cup Sauce
2 cup Fonio 		~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Ivorian Bean Sauce with FonioLight Close Bean sauce with fonio; pulse fibre and sterols closing the day with almost no fat. 1 cup Sauce
1 cup Fonio 1.5 cup Sauce
1.5 cup Fonio 2 cup Sauce
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.