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 Ghee, Butter, and Coconut Oil to meet energy goals.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Kippers with Butter & LemonMarine Start Smoked kippers grilled and served with melted butter and lemon. 90g Kippers 120g Kippers 150g Kippers ~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Sausage & Mushroom GrillFull Plate High-meat sausages grilled with flat mushrooms and tomato, no bread or beans. 2 Sausages
1 cup Mushrooms 3 Sausages
1.5 cups Mushrooms 4 Sausages
2 cups Mushrooms 		~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 Chicken Caesar without CroutonsCold Plate Grilled chicken over romaine with anchovy dressing and shaved parmesan, croutons omitted. 120g Chicken
1.5 cups Salad 160g Chicken
2 cups Salad 200g Chicken
2.5 cups Salad 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Beef Stroganoff with Celeriac MashCream Braise Beef strips in a soured cream and paprika sauce, served over celeriac mash instead of noodles. 120g Beef
1 cup Mash 160g Beef
1.5 cups Mash 200g Beef
2 cups Mash 		~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 Rillettes with CornichonPotted Fat Slow-cooked shredded pork set in its own fat, served with cornichon and mustard. 50g Rillettes 70g Rillettes 90g Rillettes ~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Salted Fish Stock with DillElectrolyte Support Light fish stock salted well and finished with dill, holding sodium without carbohydrate. 1 mug Stock 1 mug Stock
15g Cheese 1.5 mugs Stock
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 Trout with Almond Butter & GreensEvening Marine Whole trout baked and finished with almond butter, served on wilted greens. 130g Trout
1.5 cups Greens 170g Trout
2 cups Greens 210g Trout
2.5 cups Greens 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Clear Oxtail Broth with ThymeLight Keto Close Oxtail simmered long into a clear gelatinous broth with thyme and pepper. 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.