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 Azeri Egg Qayganaq with HerbsHerb Set Egg Plate Eggs set slowly with herbs and butter; fat-led with a very low carbohydrate contribution. 3 Eggs
12 g Butter 4 Eggs
16 g Butter 5 Eggs
20 g Butter 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Motal Cheese with ThymeSkin Aged Cheese Motal cheese aged in skin, with thyme; sharp concentrated dairy fat and protein. 90 g Motal
1 tsp Oil 120 g Motal
2 tsp Oil 150 g Motal
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 Lula Kebab with Nar SauceSkewer and Pomegranate Minced lamb skewer with pomegranate sauce; the sauce is kept small to hold carbohydrate down. 150 g Lamb
2 tbsp Nar 200 g Lamb
3 tbsp Nar 250 g Lamb
4 tbsp Nar 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Sac Ici with LambIron Plate Sear Lamb seared on a hot iron sac with peppers; rendered fat with no bread served alongside. 150 g Lamb
1 cup Peppers 200 g Lamb
1.5 cup Peppers 250 g Lamb
2 cup Peppers 		~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 Azeri Qatiq with DillCultured Milk and Herb Qatiq cultured milk with dill; live cultures and dairy fat in a small measured portion. 150 ml Qatiq
15 g Nuts 200 ml Qatiq
20 g Nuts 250 ml Qatiq
25 g Nuts 		~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Azeri Hazelnut with SumacNut Fat and Acid Hazelnut dusted with sumac; monounsaturated fat with a sharp finish and no starch. 22 g Hazelnut 30 g Hazelnut 38 g Hazelnut ~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 Balig Kabab with NarsharabSturgeon Skewer Fish skewers with pomegranate molasses; oily fish with the sauce measured for carbohydrate. 150 g Fish
1 tbsp Narsharab 200 g Fish
1.5 tbsp Narsharab 250 g Fish
2 tbsp Narsharab 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Chigirtma Chicken with EggEgg Bound Chicken Pot Chicken finished with beaten egg in the pot; two protein sources with fat and no starch. 130 g Chicken
2 Eggs 175 g Chicken
2 Eggs 220 g Chicken
3 Eggs 		~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.