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 Guinea Egg with Fonio PorridgeFine Grain Start Eggs with fonio porridge; a very fine low glycaemic grain with protein and no 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 Latchiri Millet with CurdMillet and Culture Steamed millet latchiri with curd; whole grain fibre with live cultures and low fat. 1 cup Latchiri
150 g Curd 1.5 cup Latchiri
200 g Curd 2 cup Latchiri
250 g Curd 		~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 Guinean Fish with Fonio and OkraFish and Mucilage Fish with fonio and okra; lean protein with a bile-binding fibre and a fine grain. 120 g Fish
1 cup Fonio 160 g Fish
1.5 cup Fonio 200 g Fish
2 cup Fonio 		~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Fouti Rice with Groundnut SauceLegume Fat Anchor Rice with groundnut sauce; unsaturated legume fat with plant sterols alongside. 1 cup Rice
1 cup Sauce 1.5 cup Rice
1.5 cup Sauce 2 cup Rice
2 cup Sauce 		~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 Guinea Ginger Juice with CashewGingerol Support Fresh ginger juice with cashew; gingerol with unsaturated nut fat in a light snack. 200 ml Juice
18 g Cashew 250 ml Juice
24 g Cashew 300 ml Juice
30 g Cashew 		~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Guinea Sesame Cup with LimeSeed Mineral Cup Sesame with lime; magnesium and unsaturated seed fat in a compact measured portion. 20 g Sesame 27 g Sesame 34 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 Patate Leaf with RiceSweet Potato Leaf Sweet potato leaf sauce with rice; leaf fibre and antioxidants with minimal oil. 1 cup Sauce
1 cup Rice 1.5 cup Sauce
1.5 cup Rice 2 cup Sauce
2 cup Rice 		~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Guinean Lentil Stew with FonioLight Close Lentil 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.