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 Afghan Egg Khagina with CorianderSoft Set Egg Start Eggs set soft with tomato and coriander; protein-led with a negligible carbohydrate share. 3 Eggs
1 tsp Oil 4 Eggs
2 tsp Oil 5 Eggs
3 tsp Oil 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Qurut with Walnut PasteDried Whey and Nut Reconstituted dried qurut with walnut paste; concentrated dairy protein with plant fat. 60 g Qurut
18 g Walnut 80 g Qurut
24 g Walnut 100 g Qurut
30 g Walnut 		~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 Kabuli Lamb Karahi with SaladWok Seared Lamb Lamb seared hard in a karahi with salad; rendered fat with no bread served alongside. 150 g Lamb
1 cup Salad 200 g Lamb
1.5 cup Salad 250 g Lamb
2 cup Salad 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Chapli Kabab with TomatoFlat Spiced Patty Flat spiced beef patties with tomato; the binding flour is kept to a measured minimum. 140 g Beef
1 cup Tomato 190 g Beef
1.5 cup Tomato 240 g Beef
2 cup Tomato 		~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 Afghan Dogh with MintSalted Yoghurt Drink Salted yoghurt drink with mint; hydration and cultures with a very small carbohydrate load. 200 ml Dogh
15 g Nuts 250 ml Dogh
20 g Nuts 300 ml Dogh
25 g Nuts 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Charmaghz Walnut with SaltWalnut Omega Portion Whole walnut with salt; plant omega-3 fat in a compact portion that holds appetite steady. 20 g Walnut 27 g Walnut 34 g Walnut ~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 Landi Lamb with LeekDried Lamb Density Air-dried landi lamb with leek; concentrated protein and fat with almost no carbohydrate. 120 g Landi
1 cup Leek 160 g Landi
1.5 cup Leek 200 g Landi
2 cup Leek 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Mahi Tabaee with HerbsPan Fried River Fish River fish fried with herbs; lean protein and fat closing the day with no starch alongside. 150 g Fish
1 cup Herbs 200 g Fish
1.5 cup Herbs 250 g Fish
2 cup Herbs 		~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.