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 Avocado & Feta Scramble in ButterFat Forward Eggs scrambled slowly in butter with cubed avocado and crumbled feta. 2 Eggs
½ Avocado 3 Eggs
1 Avocado 3 Eggs
1 Avocado
25g Feta 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Chia & Coconut Cream PuddingOvernight Set Chia soaked in coconut cream with vanilla and a scatter of toasted flaked coconut. 1 jar Pudding 1.5 jars Pudding 2 jars Pudding
10g Macadamia 		~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 Halloumi & Courgette Traybake with PestoGrilled Cheese Halloumi roasted with courgette ribbons and finished with basil and pine nut pesto. 80g Halloumi
1.5 cups Courgette 110g Halloumi
2 cups Courgette 140g Halloumi
2.5 cups Courgette 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Cauliflower Cheese Gratin with RocketUnder 8g Carb Cauliflower baked under a mature cheddar and cream sauce, served with peppery rocket. 1.5 cups Gratin
1 bowl Rocket 2 cups Gratin
1 bowl Rocket 2.5 cups Gratin
1 bowl Rocket 		~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 Macadamia & Parmesan CrispsFat Snack Macadamia nuts served with thin baked parmesan crisps. 25g Mix 35g Mix 45g Mix ~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Salted Bone-Free Vegetable Broth with ButterElectrolyte Support Clear vegetable broth salted generously and enriched with butter, replacing the sodium keto strips. 1 mug Broth 1 mug Broth
15g Cheese 1.5 mugs Broth
25g 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 Aubergine Rollatini with Ricotta & MozzarellaBaked Evening Aubergine slices rolled around ricotta and baked under mozzarella and tomato, no breadcrumb. 1 portion Rollatini 1.5 portions Rollatini 2 portions Rollatini ~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Creamed Spinach with Toasted AlmondLight Keto Close Spinach cooked down in cream and nutmeg, finished with toasted flaked almond. 1.5 cups Creamed Spinach 2 cups Creamed Spinach 2.5 cups Creamed Spinach
1 tsp Butter 		~420 kcal~555 kcal~700 kcal
P: 24g33g42g  |  NC: 5g7g9g  |  F: 34g44g55g
Daily Total (approx.)
~2000kcal
~85gProtein
~35gNet Carbs
~165gFat

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.