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 Filipino Tortang Talong with EggAubergine Egg Cake Charred aubergine folded through egg; smoky and protein-led with a very small starch share. 3 Eggs
1 Aubergine 4 Eggs
1 Aubergine 5 Eggs
2 Aubergines 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Longganisa with Vinegar DipCured Sausage Fat Cured longganisa with a sharp vinegar dip; fat-led with the sugar-cured type deliberately avoided. 110 g Longganisa 145 g Longganisa 180 g Longganisa ~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 Adobo Chicken with PechayVinegar Braised Bird Chicken braised in vinegar and soy with pechay; acid and fat with no rice on the plate. 150 g Chicken
1 cup Pechay 200 g Chicken
1.5 cup Pechay 250 g Chicken
2 cup Pechay 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Sinigang Pork with KangkongTamarind Sour Broth Pork in a sour tamarind broth with water spinach; sour, warming and very low in carbohydrate. 140 g Pork
1 cup Kangkong 190 g Pork
1.5 cup Kangkong 240 g Pork
2 cup Kangkong 		~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 Filipino Coconut Yoghurt with CalamansiCitrus Culture Cup Coconut yoghurt with calamansi; medium chain fat and citrus oils in a small measured portion. 150 ml Yoghurt
15 g Nuts 200 ml Yoghurt
20 g Nuts 250 ml Yoghurt
25 g Nuts 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Chicharon with Vinegar SaltPork Crackling Fat Pork crackling with vinegar salt; pure fat and protein with no carbohydrate whatsoever. 30 g Chicharon 40 g Chicharon 50 g Chicharon ~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 Kinilaw Fish with GingerAcid Cured Raw Fish Raw fish cured in vinegar with ginger; the acid firms the protein without any cooking fat. 150 g Fish
1 cup Vegetables 200 g Fish
1.5 cup Vegetables 250 g Fish
2 cup Vegetables 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Bicol Express with Pork BellyCoconut Chilli Pork Pork belly simmered in coconut milk and chilli; high fat with a strong thermic response. 130 g Pork
80 ml Coconut Milk 175 g Pork
110 ml Coconut Milk 220 g Pork
140 ml Coconut Milk 		~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.