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 Tibetan Egg with Yak ButterHigh Altitude Fat Eggs cooked in yak butter; a dense saturated fat traditionally relied on at altitude. 3 Eggs
12 g Yak Butter 4 Eggs
16 g Yak Butter 5 Eggs
20 g Yak Butter 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Chura Loenpa with SaltSoft Yak Cheese Soft fresh yak cheese with salt; concentrated dairy protein with almost no carbohydrate. 110 g Chura
10 g Nuts 145 g Chura
14 g Nuts 180 g Chura
18 g Nuts 		~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 Shapta Beef with PepperStir Seared Beef Strips Beef strips seared with pepper and onion; dense protein with the noodle deliberately omitted. 150 g Beef
1 cup Pepper 200 g Beef
1.5 cup Pepper 250 g Beef
2 cup Pepper 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Gyuma Sausage with GreensBlood Sausage and Leaf Traditional gyuma sausage with greens; a very dense iron source with leaf fibre alongside. 130 g Gyuma
1 cup Greens 175 g Gyuma
1.5 cup Greens 220 g Gyuma
2 cup Greens 		~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 Po Cha Butter Tea CupSalted Butter Tea Salted butter tea; fat and sodium restored in the form long used across the high plateau. 200 ml Po Cha
10 g Butter 250 ml Po Cha
14 g Butter 300 ml Po Cha
18 g Butter 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Tibetan Dried Yak with ChilliAir Dried Meat Strip Air-dried yak strips with chilli; concentrated protein with no carbohydrate whatsoever. 45 g Dried Yak 60 g Dried Yak 75 g Dried Yak ~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 Yak Shabril with RadishSlow Yak and Root Yak slow-cooked with radish; very lean highland protein with a low starch root vegetable. 140 g Yak
1 cup Radish 190 g Yak
1.5 cup Radish 240 g Yak
2 cup Radish 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Yak Meat Stew with TurnipHighland Stew Close Yak stewed with turnip; lean protein and a low carbohydrate root closing the day. 140 g Yak
1 cup Turnip 190 g Yak
1.5 cup Turnip 240 g Yak
2 cup Turnip 		~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.