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 Ghee, Butter, and Coconut Oil to meet energy goals.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Egg Bhurji in Ghee with Green ChilliProtein Start Eggs scrambled in ghee with onion greens, chilli and turmeric, taken without bread. 3 Eggs 4 Eggs 5 Eggs
10g Butter 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Chicken Seekh Patties with Mint ChutneyGrilled Protein Minced chicken bound with ginger, garlic and coriander, grilled without any binder. 120g Seekh
2 tbsp Chutney 160g Seekh
3 tbsp Chutney 200g Seekh
3 tbsp Chutney 		~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 Butter Chicken with Cauliflower RiceCream Base Chicken thigh simmered in a butter and cream gravy without cashew paste or sugar, over riced cauliflower. 120g Chicken
1 cup Cauli Rice 160g Chicken
1.5 cups Cauli Rice 200g Chicken
2 cups Cauli Rice 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Fish Curry in Coconut Milk with Sautéed GreensCoastal Keto Firm fish simmered in thick coconut milk with kokum and curry leaf, served with sautéed greens. 120g Fish
1.5 cups Greens 160g Fish
2 cups Greens 200g Fish
2.5 cups Greens 		~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 Boiled Eggs with Pepper & GheeSimple Snack Boiled eggs halved and dressed with cracked pepper, salt and a little melted ghee. 2 Eggs 3 Eggs 4 Eggs ~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Bone Broth with Rock SaltElectrolyte Support Slow-simmered bone broth salted generously, which replaces the sodium a ketogenic diet strips. 1 mug Broth 1 mug Broth
10g Butter 1.5 mugs Broth
15g Butter 		~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 Mutton Rogan Josh with Sautéed BeansEvening Fat Mutton on the bone slow-cooked in mustard oil and yoghurt with Kashmiri chilli, no potato or onion paste. 120g Mutton
1 cup Beans 160g Mutton
1.5 cups Beans 200g Mutton
2 cups Beans 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Chicken Shorba with Ghee & PepperLight Keto Close Clear chicken broth with shredded meat, pepper and a spoon of ghee. 2 cups Shorba 2.5 cups Shorba 3 cups Shorba
25g Cheese 		~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.

Protocol designed 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.