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 Iraqi Egg Beid with SumacSumac Dusted Egg Eggs finished with sumac; sharp acid with a fat-led and protein-led morning plate. 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 Geymar with WalnutClotted Cream and Nut Thick geymar clotted cream with walnut; a very dense dairy fat with plant omega-3 alongside. 60 g Geymar
18 g Walnut 80 g Geymar
24 g Walnut 100 g Geymar
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 Masgouf Carp with HerbsOpen Fire Split Fish Carp split and cooked over open fire with herbs; the classic river plate with no bread. 150 g Carp
1 cup Herbs 200 g Carp
1.5 cup Herbs 250 g Carp
2 cup Herbs 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Tikka Iraqi Lamb with AmbaMango Pickle and Lamb Lamb skewers with the fermented amba pickle; fermented acid beside a dense protein. 150 g Lamb
2 tbsp Amba 200 g Lamb
3 tbsp Amba 250 g Lamb
4 tbsp Amba 		~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 Iraqi Laban with MintSalted Yoghurt Cup Salted laban with mint; hydration and live cultures with a very small carbohydrate load. 200 ml Laban
15 g Nuts 250 ml Laban
20 g Nuts 300 ml Laban
25 g Nuts 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Iraqi Pistachio with BaharatSpiced Nut Portion Pistachio dusted with baharat; steady nut fat in a compact portion with aromatic spice. 22 g Pistachio 30 g Pistachio 38 g Pistachio ~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 Tepsi Baytinijan with LambLayered Aubergine Bake Aubergine layered with lamb and baked; the aubergine takes the fat and carries no starch. 140 g Lamb
1 cup Aubergine 190 g Lamb
1.5 cup Aubergine 240 g Lamb
2 cup Aubergine 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Dolma in Vine LeafLeaf Wrapped Mince Spiced mince wrapped in vine leaf without rice; protein and fat with fibre from the leaf. 140 g Mince
5 Leaves 190 g Mince
6 Leaves 240 g Mince
7 Leaves 		~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.