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 Turkey & Cheese Roll-Ups with MustardNo Cook Start Sliced roast turkey rolled around cream cheese and wholegrain mustard. 90g Turkey
40g Cheese 120g Turkey
55g Cheese 150g Turkey
70g Cheese 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Poached Eggs with Hollandaise & SpinachSauce Fat Poached eggs on wilted spinach under a butter hollandaise, muffin omitted. 2 Eggs
2 tbsp Hollandaise 3 Eggs
3 tbsp Hollandaise 4 Eggs
3 tbsp Hollandaise 		~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 Venison Steak with Juniper ButterLean Game Venison loin seared and rested under juniper and thyme butter, with buttered cabbage. 120g Venison
1.5 cups Cabbage 160g Venison
2 cups Cabbage 200g Venison
2.5 cups Cabbage 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Anchovy & Radicchio Salad with EggCold Plate Marinated anchovies over bitter radicchio with soft-boiled egg, capers and a lemon-oil dressing. 90g Anchovy
1.5 cups Radicchio 120g Anchovy
2 cups Radicchio 150g Anchovy
2.5 cups Radicchio 		~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 Chicharrón with LimeZero Carb Snack Fried pork skin shards dressed with lime and chilli salt. 30g Chicharrón 40g Chicharrón 50g Chicharrón ~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Salted Prawn Shell BisqueElectrolyte Support Prawn shells simmered into a rich bisque, salted generously and finished with cream. 1 mug Bisque 1 mug Bisque
15g Cheese 1.5 mugs Bisque
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 Confit Duck Leg with Green BeansSlow Fat Duck leg confit in its own fat and crisped under the grill, served with buttered green beans. 110g Duck Leg
1.5 cups Beans 145g Duck Leg
2 cups Beans 180g Duck Leg
2.5 cups Beans 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Miso-Free Clear Beef Broth with GingerLight Keto Close Clear beef broth steeped with ginger and spring onion, finished with sesame oil. 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.