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	Ghanaian Egg Stew with ShitoChilli Paste and Egg Eggs cooked into a shito chilli base; capsaicin with a fat-led and protein-led opening.	3 Eggs 2 tbsp Shito 4 Eggs 3 tbsp Shito 5 Eggs 4 tbsp Shito	~375 kcal~500 kcal~620 kcal P: 23g31g39g \| NC: 5g6g8g \| F: 29g39g48g
B	Ghanaian Smoked Herring with PepperSmoked Oily Fish Smoked herring flaked with fresh pepper; omega-3 fat with concentrated protein and salt.	110 g Herring 1 cup Pepper 150 g Herring 1.5 cup Pepper 190 g Herring 2 cup Pepper	~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	Light Soup with GoatClear Aromatic Broth Goat in a clear tomato and pepper broth; lean protein and warming spice with no starch.	140 g Goat 200 ml Broth 190 g Goat 250 ml Broth 240 g Goat 300 ml Broth	~475 kcal~640 kcal~800 kcal P: 30g40g50g \| NC: 6g8g10g \| F: 37g50g62g
B	Palava Sauce with KontomireCocoyam Leaf and Seed Cocoyam leaf cooked with melon seed and palm oil; leaf iron with dense plant and palm fat.	1 cup Kontomire 110 g Meat 1.5 cup Kontomire 150 g Meat 2 cup Kontomire 190 g Meat	~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	Ghana Yoghurt with PrekeseAromatic Pod Culture Yoghurt infused with prekese pod; live cultures with a distinctive aromatic finish.	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	Nkatie Groundnut Bite with SaltLegume Fat Bite Roasted groundnut pressed into a bite with salt; legume fat and protein in a compact portion.	22 g Nkatie 30 g Nkatie 38 g Nkatie	~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	Groundnut Soup with Guinea FowlPeanut Base Broth Guinea fowl in a groundnut broth; legume fat carries the energy the fufu would have supplied.	140 g Guinea Fowl 200 ml Soup 190 g Guinea Fowl 250 ml Soup 240 g Guinea Fowl 300 ml Soup	~420 kcal~555 kcal~700 kcal P: 26g35g44g \| NC: 5g7g9g \| F: 33g43g54g
B	Shito Prawn with Garden EggChilli Prawn and Aubergine Prawn in shito with garden egg aubergine; lean marine protein with a fat-led sauce.	150 g Prawn 1 cup Garden Egg 200 g Prawn 1.5 cup Garden Egg 250 g Prawn 2 cup Garden Egg	~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