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 Ghee, Butter, and Coconut Oil to meet energy goals.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Chicken Liver Fry with Onion GreensOrgan Meat Chicken liver flash-fried in ghee with onion greens, pepper and garam masala. 100g Liver Fry 135g Liver Fry 170g Liver Fry ~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Anda Ghotala with ButterStreet Style Eggs cooked hard with tomato, chilli and butter in the ghotala manner, taken without pav. 3 Eggs 4 Eggs 5 Eggs
10g Butter 		~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 Chicken Chettinad with Coconut & Cauliflower RiceSouthern Heat Chicken cooked in a roasted coconut and pepper chettinad masala, 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 Prawn Balchao-Free Coconut FryCoastal Protein Prawns tossed in coconut oil with curry leaf, chilli and kokum, no sugar or vinegar reduction. 120g Prawns
1 cup Greens 160g Prawns
1.5 cups Greens 200g Prawns
2 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 Egg Devil-Free Boiled Egg with MustardSimple Snack Boiled eggs halved and topped with a mustard and soured cream dressing. 2 Eggs 3 Eggs 4 Eggs ~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Mutton Paya Broth with PepperElectrolyte Support Slow-simmered trotter broth with pepper and rock salt, rich in gelatin and sodium. 1 mug Paya Broth 1 mug Paya Broth
10g Butter 1.5 mugs Paya 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 Fish Tikka in Mustard MarinadeGrilled Evening Firm fish marinated in mustard paste and curd, grilled until charred at the edges. 130g Fish Tikka
1 cup Salad 170g Fish Tikka
1.5 cups Salad 210g Fish Tikka
2 cups Salad 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Chicken Clear Soup with GheeLight Keto Close Clear chicken stock with shredded meat, coriander and a spoon of ghee. 2 cups Soup 2.5 cups Soup 3 cups Soup
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.