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 Egyptian Eggah with LeekDense Egg and Allium A thick baked egg cake bound with leek; allium sulphur compounds with a protein-led start. 3 Eggs
1 cup Leek 4 Eggs
1.5 cup Leek 5 Eggs
2 cup Leek 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Gibna Domiati with Olive OilBrined Cheese and Oil Soft brined Domiati cheese dressed in olive oil; two fat sources with no carbohydrate at all. 90 g Gibna
1 tsp Oil 120 g Gibna
2 tsp Oil 150 g Gibna
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 Nile Pigeon with Molokhia GreensGame Bird and Mallow Pigeon with molokhia greens; dense iron from the bird with mucilaginous fibre from the leaf. 140 g Pigeon
1 cup Molokhia 190 g Pigeon
1.5 cup Molokhia 240 g Pigeon
2 cup Molokhia 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Kebda Eskandarani with RocketAlexandrian Liver Fry Liver seared hard with cumin and chilli, with rocket; a concentrated B12 and iron source. 130 g Liver
1 cup Rocket 175 g Liver
1.5 cup Rocket 220 g Liver
2 cup Rocket 		~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 Egyptian Laban with CuminCultured Milk Cup Cultured laban with cumin; live cultures and dairy fat in a low carbohydrate afternoon portion. 150 ml Laban
15 g Nuts 200 ml Laban
20 g Nuts 250 ml Laban
25 g Nuts 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Dukkah Almond CupSeed and Nut Blend Almond crushed with the traditional seed and spice dukkah; steady plant fat with no starch. 22 g Dukkah 30 g Dukkah 38 g Dukkah ~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 Samak Singari with TahinaBaked Fish and Sesame Fish baked with cumin and served with tahina; sesame fat carrying a lean marine protein. 150 g Fish
2 tbsp Tahina 200 g Fish
3 tbsp Tahina 250 g Fish
4 tbsp Tahina 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Torly Lamb with Courgette and OkraSlow Oven Vegetable Bake Lamb baked slowly with courgette and okra; the vegetables take up the fat with little starch. 140 g Lamb
1 cup Vegetables 190 g Lamb
1.5 cup Vegetables 240 g Lamb
2 cup Vegetables 		~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.