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 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 Berber Egg Tagine with OliveClay Pot Egg Set Eggs set in a clay tagine with olives; fat-led and slow-cooked with negligible carbohydrate. 3 Eggs
25 g Olive 4 Eggs
35 g Olive 5 Eggs
45 g Olive 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Moroccan Khlii with HerbsPreserved Meat Fat Preserved khlii meat with fresh herbs; concentrated protein in rendered fat with no starch. 90 g Khlii
1 cup Herbs 120 g Khlii
1.5 cup Herbs 150 g Khlii
2 cup Herbs 		~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 Tagine with Preserved LemonCitrus Cured Braise Chicken braised with preserved lemon and olive; sharp acid with fat carrying the energy. 150 g Chicken
1 cup Vegetables 200 g Chicken
1.5 cup Vegetables 250 g Chicken
2 cup Vegetables 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Mechoui Lamb with Cumin SaltWhole Roast Lamb Slow-roasted lamb with cumin salt; rendered fat and dense protein with nothing starchy alongside. 150 g Lamb
1 cup Salad 200 g Lamb
1.5 cup Salad 250 g Lamb
2 cup Salad 		~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 Zaalouk with Almond and Olive OilAubergine in Oil Cooked aubergine and tomato dressed with olive oil and almond; plant fat leads the portion. 0.75 cup Zaalouk
15 g Almond 1 cup Zaalouk
20 g Almond 1.5 cup Zaalouk
25 g Almond 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Moroccan Argan Almond CupArgan Oil and Nut Almond dressed with argan oil; a distinctive monounsaturated fat in a compact portion. 20 g Almond
1 tsp Argan 27 g Almond
1.5 tsp Argan 34 g Almond
2 tsp Argan 		~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 Sardine Chermoula with CourgetteOily Fish and Herb Sardine marinated in chermoula with courgette; omega-3 fat closing the day without starch. 150 g Sardine
1 cup Courgette 200 g Sardine
1.5 cup Courgette 250 g Sardine
2 cup Courgette 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Kefta Mkaouara with EggSpiced Mince and Egg Spiced meatballs finished with a cracked egg; two protein sources in one fat-led plate. 120 g Kefta
2 Eggs 160 g Kefta
2 Eggs 200 g Kefta
3 Eggs 		~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.