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 Kheema Ghotala with Green ChilliMinced Start Mutton mince cooked dry with onion greens, ginger and chilli in ghee, no potato or pav. 110g Kheema 150g Kheema 190g Kheema ~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Egg Roast in Coconut OilKerala Style Boiled eggs simmered in a shallot and pepper roast masala cooked down in coconut oil. 2 Eggs 3 Eggs 4 Eggs ~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 Kali Mirch in CreamWhite Gravy Chicken thigh in a cream and crushed pepper gravy with no onion, cashew or tomato. 120g Chicken
1 cup Greens 160g Chicken
1.5 cups Greens 200g Chicken
2 cups Greens 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Pomfret Fry in Semolina-Free CoatingPan Fried Pomfret rubbed with chilli and turmeric and pan-fried in coconut oil without any flour coating. 130g Pomfret
1 cup Salad 170g Pomfret
1.5 cups Salad 210g Pomfret
2 cups Salad 		~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 Chicken Salami with MustardCured Snack Slices of chicken salami served with wholegrain mustard and cornichon. 50g Salami 70g Salami 90g Salami ~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Salted Lemon Water with Cheese CubeElectrolyte Support Warm water with lemon and rock salt, taken with an aged cheese cube to hold sodium and fat. 1 glass
25g Cheese 1 glass
35g Cheese 1.5 glasses
45g Cheese 		~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 Sukka with CoconutDry Evening Mutton slow-cooked dry with roasted coconut, curry leaf and pepper until the masala clings. 120g Mutton Sukka 160g Mutton Sukka 200g Mutton Sukka ~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Bone Marrow Broth with CorianderLight Keto Close Roasted marrow bones simmered into a rich broth finished with coriander and pepper. 2 cups Broth 2.5 cups Broth 3 cups Broth
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.