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 Malai Paneer Tikka SkewersZero Grain Full-fat paneer marinated in cream, cardamom and white pepper, then grilled on skewers with no gram-flour binder. 120g Paneer Tikka 160g Paneer Tikka 200g Paneer Tikka
10 Walnut halves 		~375 kcal~500 kcal~620 kcal
P: 23g31g39g  |  NC: 5g6g8g  |  F: 29g39g48g
B Psyllium & Sesame Roti with GheeLow Carb Base Psyllium husk and ground sesame worked into a pliable dough and cooked on the tawa, served with ghee. 2 Roti
1 tsp Ghee 3 Roti
1.5 tsp Ghee 4 Roti
2 tsp Ghee 		~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 Sarson Saag with Full-Fat CurdFat Forward Mustard greens slow-cooked with garlic and finished with butter, served with full-fat curd and no makki roti. 1.5 cups Saag
½ cup Curd 2 cups Saag
¾ cup Curd 2.5 cups Saag
1 cup Curd 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  NC: 6g8g10g  |  F: 37g50g62g
B Bhindi Masala in Coconut Oil with CurdUnder 6g Carb Okra cooked dry in coconut oil with ajwain and amchur, served with full-fat set curd. 1.5 cups Bhindi
½ cup Curd 2 cups Bhindi
¾ cup Curd 2.5 cups Bhindi
1 cup Curd 		~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 Roasted Walnut & Coconut ChunksFat Snack Walnut halves and dried coconut chunks toasted with a pinch of salt. 25g Mix 35g Mix 45g Mix ~230 kcal~300 kcal~375 kcal
P: 14g19g23g  |  NC: 3g4g5g  |  F: 18g23g29g
B Masala Chaas with MalaiElectrolyte Support Full-fat buttermilk with cumin, mint and rock salt, which replaces the sodium keto tends to strip. 1 glass Chaas 1 glass Chaas
10g Almond 1.5 glasses Chaas
15g Almond 		~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 Malai Kofta-Free Paneer Tikka in Butter GravyEvening Fat Paneer cubes grilled and finished in a butter and cream gravy without cashew paste or sugar. 120g Paneer
½ cup Gravy 160g Paneer
¾ cup Gravy 200g Paneer
1 cup Gravy 		~420 kcal~555 kcal~700 kcal
P: 26g35g44g  |  NC: 5g7g9g  |  F: 33g43g54g
B Lauki Coconut Curry with Ghee TemperingLight Keto Close Bottle gourd simmered in thick coconut milk with a ghee and cumin tempering. 1.5 cups Curry 2 cups Curry 2.5 cups Curry
1 tsp Ghee 		~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.