Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
Language:
Daily Calories:
Instructions: Select ONE option per meal. Strictly avoid grains, sugar, and starchy vegetables.  |  Hydration: Drink 3–5 litres of water. Replenish electrolytes (sodium, potassium, magnesium).  |  Fats: Ensure generous use of Butter, Olive Oil, and Avocado Oil to meet energy goals.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Mackerel Pâté with Cucumber BoatsMarine Fat Smoked mackerel whipped with soured cream, horseradish and lemon, spooned into cucumber boats. 80g Pâté
1 bowl Cucumber 110g Pâté
1 bowl Cucumber 140g Pâté
1 bowl Cucumber 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Bacon & Egg Skillet with AvocadoClassic Start Streaky bacon crisped and eggs fried in the rendered fat, served with sliced avocado. 2 Eggs
2 rashers
½ Avocado 3 Eggs
3 rashers
1 Avocado 4 Eggs
3 rashers
1 Avocado 		~375 kcal~500 kcal~620 kcal
P: 21g29g37g  |  NC: 5g6g8g  |  F: 30g40g49g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Ribeye with Garlic Butter & AsparagusHigh Fat Cut Ribeye seared and rested under garlic butter, served with asparagus cooked in the pan juices. 120g Ribeye
1.5 cups Asparagus 160g Ribeye
2 cups Asparagus 200g Ribeye
2.5 cups Asparagus 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Chicken Thigh Traybake with Olive & CourgetteOne Pan Bone-in chicken thigh roasted with olives, courgette and rosemary in olive oil. 130g Chicken
1.5 cups Vegetables 170g Chicken
2 cups Vegetables 210g Chicken
2.5 cups Vegetables 		~480 kcal~645 kcal~800 kcal
P: 28g38g48g  |  NC: 6g8g10g  |  F: 38g51g63g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Pork Crackling with Mustard DipZero Carb Snack Roasted pork crackling shards with a wholegrain mustard and soured cream dip. 30g Crackling 40g Crackling 50g Crackling ~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Salted Beef Broth with ButterElectrolyte Support Slow-simmered beef broth salted generously and enriched with butter to hold electrolytes. 1 mug Broth 1 mug Broth
15g Cheese 1.5 mugs Broth
25g Cheese 		~230 kcal~300 kcal~375 kcal
P: 12g17g21g  |  NC: 3g4g5g  |  F: 19g24g30g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Baked Cod with Brown Butter & SpinachEvening Marine Cod fillet baked and finished with nut-brown butter, served on wilted spinach. 130g Cod
1.5 cups Spinach 170g Cod
2 cups Spinach 210g Cod
2.5 cups Spinach 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Egg Drop Broth with Sesame OilLight Keto Close Clear broth thickened with beaten egg and finished with toasted sesame oil and spring onion. 2 cups Broth 2.5 cups Broth 3 cups Broth
25g Cheese 		~420 kcal~555 kcal~700 kcal
P: 24g33g42g  |  NC: 5g7g9g  |  F: 34g44g55g
Daily Total (approx.)
~2000kcal
~130gProtein
~30gNet Carbs
~150gFat

Tracking & Adaptation: Strict adherence to macronutrient ratios is required to maintain lipolysis (ketosis). Monitor electrolytes closely to avoid "keto flu." Adjust dietary fat intake slightly based on energy expenditure.

Nutraceutical Support: Formulated for metabolic flexibility and profound craving management. To explicitly prioritize lipid control and insulin sensitivity, supplement with Berberine (500mg) and Citrus Bergamot prior to major meals.

Written/Suggested by the clinical team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This protocol is for educational purposes only. Ketogenic protocols cause rapid metabolic shifts. Consult a physician before commencing any new nutritional or supplementation program.