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 Benin Egg with AmiwoCorn Dough Start Eggs with tomato-cooked corn amiwo; lycopene with a whole grain dough and no butter. 2 Eggs
1 cup Amiwo 3 Eggs
1.5 cup Amiwo 4 Eggs
2 cup Amiwo 		~385 kcal~515 kcal~645 kcal
P: 24g32g40g  |  Fiber: 52g70g87g  |  F: 9g12g15g
B Ablo Steamed Corn Cake with SesameSteamed Grain Cake Steamed fermented corn ablo with sesame; fermentation with no cooking fat used at all. 2 Ablo
12 g Sesame 3 Ablo
16 g Sesame 4 Ablo
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 Moyo Fish Sauce with Corn DoughTomato Fish Anchor Fish in a moyo tomato sauce with corn dough; lycopene with a lean marine protein. 120 g Fish
1 cup Dough 160 g Fish
1.5 cup Dough 200 g Fish
2 cup Dough 		~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Ayimolou Rice with CowpeaGrain and Pulse Pair Rice cooked with cowpea; grain and pulse completing each other with very little oil. 1 cup Ayimolou 1.5 cup Ayimolou 2 cup Ayimolou ~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 Benin Baobab Drink with AlmondVitamin C and MUFA Baobab drink with almond; a very high vitamin C fruit with monounsaturated nut fat. 200 ml Drink
15 g Almond 250 ml Drink
20 g Almond 300 ml Drink
25 g Almond 		~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Benin Cashew with PimentNut Fat Portion Cashew with piment; unsaturated fat in a compact portion with a sharp thermic finish. 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 Gombo with MilletOkra Fibre Anchor Okra gombo sauce with millet; mucilaginous fibre with a whole grain and low fat. 1 cup Gombo
1 cup Millet 1.5 cup Gombo
1.5 cup Millet 2 cup Gombo
2 cup Millet 		~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Benin Cowpea Stew with FonioLight Close Cowpea stew with fonio; pulse sterols 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.