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. [cite: 10, 11]
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Chorizo & Egg Skillet with SpinachSpanish Start Cured chorizo crisped in the pan with eggs and spinach cooked in the rendered fat. 2 Eggs
40g Chorizo 3 Eggs
55g Chorizo 4 Eggs
70g Chorizo 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Cottage Cheese with Flaxseed & PepperCold Protein Full-fat cottage cheese stirred with ground flaxseed, olive oil and cracked pepper. 150g Cottage Cheese 200g Cottage Cheese 250g Cottage Cheese ~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 Tuna Niçoise without PotatoCold Plate Seared tuna with green bean, olive, egg and anchovy in a mustard vinaigrette, potato omitted. 110g Tuna
1.5 cups Salad 145g Tuna
2 cups Salad 180g Tuna
2.5 cups Salad 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Lamb Kofta with TzatzikiGrilled Mince Lamb mince bound with mint and cumin, grilled on skewers and served with full-fat tzatziki. 120g Kofta
½ cup Tzatziki 160g Kofta
¾ cup Tzatziki 200g Kofta
1 cup Tzatziki 		~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 Prosciutto & Melon-Free Cheese RollCured Snack Prosciutto slices rolled around cream cheese and rocket. 50g Roll 70g Roll 90g Roll ~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Salted Chicken ConsomméElectrolyte Support Clarified chicken consommé salted generously to hold electrolytes through the fat-adaptation phase. 1 mug Consommé 1 mug Consommé
15g Cheese 1.5 mugs Consommé
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 Duck Breast with Braised Red CabbageRendered Fat Duck breast scored and rendered skin-side down, served with slow-braised red cabbage. 110g Duck
1.5 cups Cabbage 145g Duck
2 cups Cabbage 180g Duck
2.5 cups Cabbage 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Watercress Soup with Cream SwirlLight Keto Close Watercress blended with stock and finished with a swirl of double cream and nutmeg. 2 cups Soup 2.5 cups Soup 3 cups Soup
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. [cite: 24, 25]

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. [cite: 26, 27]

Written/Suggested by the clinical team of MMSx Certified Professionals (MMSx Authority). [cite: 28]

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. [cite: 29, 30]