TrainersEye — Global Keto Non-Vegetarian Meal Plan

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	Uzbek Kuk Somsa with Herb & EggCold Herb Egg Start Wild herbs and egg baked into a thin somsa pastry, cooked dry without added sugar.	3 Eggs 150 ml Chalop 4 Eggs 200 ml Chalop 5 Eggs 250 ml Chalop	~375 kcal~500 kcal~620 kcal P: 23g31g39g \| NC: 5g6g8g \| F: 29g39g48g
B	Kurt Cheese with CuminDried Curd Protein Dried kurt curd balls with cumin; a concentrated protein and salt source with no carbohydrate.	60 g Kurt 10 g Nuts 80 g Kurt 14 g Nuts 100 g Kurt 18 g Nuts	~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	Kazan Kabob with Tomato SaladCast Iron Seared Meat Meat seared in a heavy kazan with a tomato salad; fat-led with no bread served alongside.	150 g Meat 1 cup Salad 200 g Meat 1.5 cup Salad 250 g Meat 2 cup Salad	~475 kcal~640 kcal~800 kcal P: 30g40g50g \| NC: 6g8g10g \| F: 37g50g62g
B	Lamb Shurpa with Herb BrothClear Lamb Broth Lamb in a clear herb broth, served without the potato; collagen and protein with minimal carbohydrate.	140 g Lamb 200 ml Broth 190 g Lamb 250 ml Broth 240 g Lamb 300 ml Broth	~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	Suzma with Dill and WalnutStrained Yoghurt Fat Strained suzma with dill and walnut; concentrated dairy protein with plant fat alongside.	150 g Suzma 15 g Walnut 200 g Suzma 20 g Walnut 250 g Suzma 25 g Walnut	~230 kcal~300 kcal~375 kcal P: 14g19g23g \| NC: 3g4g5g \| F: 18g23g29g
B	Uzbek Almond with Zira SaltCumin Salted Nut Almond tossed with cumin salt; steady nut fat that holds the gap without disturbing ketosis.	22 g Almond 30 g Almond 38 g Almond	~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	Tandir Gosht with Cabbage SaladClay Oven Roast Meat roasted in a clay tandir with a cabbage salad; rendered fat with a high fibre side.	150 g Gosht 1 cup Cabbage 200 g Gosht 1.5 cup Cabbage 250 g Gosht 2 cup Cabbage	~420 kcal~555 kcal~700 kcal P: 26g35g44g \| NC: 5g7g9g \| F: 33g43g54g
B	Dimlama Lamb with CabbageLayered Steam Pot Lamb layered and steamed with cabbage, potato omitted; the vegetables give volume without starch.	140 g Lamb 1 cup Cabbage 190 g Lamb 1.5 cup Cabbage 240 g Lamb 2 cup Cabbage	~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.

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GLOBAL KETO NON-VEGETARIAN DIET PLAN