Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
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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 Ceylon Egg Curry with PandanPandan Scented Egg Eggs in a coconut curry scented with pandan; medium chain fat leading the morning plate. 3 Eggs
60 ml Coconut Milk 4 Eggs
90 ml Coconut Milk 5 Eggs
110 ml Coconut Milk 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Katta Sambol with Dried SpratsChilli and Dried Fish Hot katta sambol with dried sprats; concentrated protein and calcium with a strong chilli heat. 50 g Sprats
2 tbsp Sambol 68 g Sprats
3 tbsp Sambol 85 g Sprats
4 tbsp Sambol 		~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 Negombo Crab Curry with GreensLagoon Crab and Coconut Lagoon crab in a coconut curry with greens; zinc and selenium with fat carrying the plate. 160 g Crab
1 cup Greens 210 g Crab
1.5 cup Greens 260 g Crab
2 cup Greens 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Batticaloa Prawn Curry with MurungaPrawn and Drumstick Prawn curry with drumstick pod; marine protein with pod fibre and no rice on the plate. 150 g Prawn
1 cup Murunga 200 g Prawn
1.5 cup Murunga 250 g Prawn
2 cup Murunga 		~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 Ceylon Buffalo Curd with NutmegDense Curd Portion Thick buffalo curd with nutmeg; dense live cultures and dairy fat in a measured cup. 150 ml Curd
15 g Nuts 200 ml Curd
20 g Nuts 250 ml Curd
25 g Nuts 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Devilled Cashew with ChilliHot Fried Cashew Cashew fried hot with chilli and curry leaf; steady nut fat with a sharp thermic finish. 22 g Cashew 30 g Cashew 38 g Cashew ~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 Jaffna Squid Curry with GreensDark Curry Powder Squid Squid in a dark roasted curry powder with greens; lean protein with fat-led gravy. 150 g Squid
1 cup Greens 200 g Squid
1.5 cup Greens 250 g Squid
2 cup Greens 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Ceylon Pork Black Curry with SaladBlack Roast Spice Pork Pork in a black roasted spice curry with salad; rendered fat closing the day without starch. 140 g Pork
1 cup Salad 190 g Pork
1.5 cup Salad 240 g Pork
2 cup Salad 		~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.