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 Burkina Egg with To MilletMillet Dough Start Eggs with millet to; a dense whole grain dough with protein and no added cooking fat. 2 Eggs
1 cup To 3 Eggs
1.5 cup To 4 Eggs
2 cup To 		~385 kcal~515 kcal~645 kcal
P: 24g32g40g  |  Fiber: 52g70g87g  |  F: 9g12g15g
B Zoom Koom Millet Drink with GingerMillet Hydration Start Millet zoom koom with ginger; a hydrating whole grain drink with gingerol alongside. 250 ml Zoom Koom
12 g Nuts 300 ml Zoom Koom
16 g Nuts 350 ml Zoom Koom
20 g Nuts 		~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 Babenda Greens with SorghumWild Leaf Fibre Babenda wild greens with sorghum; leaf fibre and iron with very little added oil. 1 cup Babenda
1 cup Sorghum 1.5 cup Babenda
1.5 cup Sorghum 2 cup Babenda
2 cup Sorghum 		~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Grilled Capitaine with OkraLean Fish and Okra Grilled capitaine fish with okra; lean protein with a bile-binding mucilaginous fibre. 120 g Capitaine
1 cup Okra 160 g Capitaine
1.5 cup Okra 200 g Capitaine
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 Burkina Bissap with SesameHibiscus Pressure Aid Unsweetened bissap with sesame; anthocyanins with seed minerals in a low energy cup. 250 ml Bissap
12 g Sesame 300 ml Bissap
16 g Sesame 350 ml Bissap
20 g Sesame 		~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Souma Fruit Cup with NutsWild Fruit Fibre Wild souma fruit with mixed nuts; fruit fibre with unsaturated fat in a small portion. 1 cup Fruit
15 g Nuts 1.5 cup Fruit
20 g Nuts 2 cup Fruit
25 g Nuts 		~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 Kuka Baobab Leaf with MilletLeaf Powder Fibre Baobab leaf kuka with millet; leaf fibre and calcium with a whole grain alongside. 1 cup Kuka
1 cup Millet 1.5 cup Kuka
1.5 cup Millet 2 cup Kuka
2 cup Millet 		~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Burkina Bean To with GreensLight Close Bean to with greens; pulse fibre and leaf folate closing the day at a low fat cost. 1 cup Bean To
1 cup Greens 1.5 cup Bean To
1.5 cup Greens 2 cup Bean To
2 cup Greens 		~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.