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 Georgian Chirbuli Egg with WalnutWalnut Tomato Egg Eggs cooked into a walnut and tomato base; plant fat and protein with a small carbohydrate share. 3 Eggs
18 g Walnut 4 Eggs
24 g Walnut 5 Eggs
30 g Walnut 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Sulguni Cheese with TarragonBrined Cheese Fat Brined sulguni with fresh tarragon; concentrated dairy fat and protein with no carbohydrate. 90 g Sulguni
1 tsp Oil 120 g Sulguni
2 tsp Oil 150 g Sulguni
3 tsp Oil 		~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 Chakhokhbili Chicken with HerbsHerb Braised Bird Chicken braised down with herbs and tomato; the herbs carry the flavour rather than any starch. 150 g Chicken
1 cup Herbs 200 g Chicken
1.5 cup Herbs 250 g Chicken
2 cup Herbs 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Mtsvadi Pork with TkemaliCharcoal Pork and Plum Charcoal-grilled pork with sour plum sauce; fat-led with the sauce kept small for carbohydrate. 150 g Pork
2 tbsp Tkemali 200 g Pork
3 tbsp Tkemali 250 g Pork
4 tbsp Tkemali 		~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 Matsoni with Crushed WalnutCultured Milk and Nut Cultured matsoni with crushed walnut; live cultures and plant fat in a small measured cup. 150 ml Matsoni
18 g Walnut 200 ml Matsoni
24 g Walnut 250 ml Matsoni
30 g Walnut 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Georgian Ajika with Cheese CubeChilli Paste and Fat Hot ajika paste with cheese; capsaicin with dairy fat and effectively no carbohydrate. 2 tbsp Ajika
40 g Cheese 3 tbsp Ajika
50 g Cheese 4 tbsp Ajika
60 g 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 Kupati Sausage with PkhaliSausage and Walnut Paste Georgian sausage with a walnut and spinach pkhali; two fat sources with a leaf iron base. 130 g Kupati
1 cup Pkhali 175 g Kupati
1.5 cup Pkhali 220 g Kupati
2 cup Pkhali 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Georgian Trout with Bazhe SauceTrout in Walnut Sauce River trout under a walnut bazhe sauce; omega-3 and plant fat closing the day without starch. 150 g Trout
3 tbsp Bazhe 200 g Trout
4 tbsp Bazhe 250 g Trout
5 tbsp Bazhe 		~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.