Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
Language:
Daily Calories:
Instructions: Select ONE option per meal (Option A or B). Includes Meat & Poultry.  |  Hydration: 3–4 litres water daily.  |  Oil: Measure cooking oils strictly. Prefer lean cuts of meat.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Scrambled Eggs with Smoked Ham & RyeBritish Start Softly scrambled eggs with lean smoked ham on toasted rye. 2 Eggs
1 slice Rye 3 Eggs
2 slices Rye 4 Eggs
2 slices Rye 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Greek Yoghurt with Turkey & CucumberCold Protein Thick yoghurt with sliced roast turkey, cucumber and dill on the side. 150g Yoghurt
60g Turkey 200g Yoghurt
80g Turkey 250g Yoghurt
100g Turkey 		~380 kcal~505 kcal~630 kcal
P: 20g27g34g  |  C: 55g72g90g  |  F: 9g12g15g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Roast Chicken & Quinoa Bowl with KaleMidday Anchor Roast chicken sliced over quinoa with massaged kale, pomegranate and lemon. 120g Chicken
1 cup Quinoa 160g Chicken
1.5 cups Quinoa 200g Chicken
2 cups Quinoa 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Beef & Barley Stew with Root VegetablesSlow Braise Lean beef braised with pearl barley, carrot and swede until tender. 1.5 cups Stew 2 cups Stew 2.5 cups Stew
1 slice Bread 		~485 kcal~645 kcal~810 kcal
P: 26g35g44g  |  C: 70g93g116g  |  F: 11g15g19g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Devilled Egg with PaprikaPortable Snack Boiled eggs halved, yolks whipped with mustard and soured cream and piped back in, dusted with paprika. 2 Eggs 3 Eggs 4 Eggs ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Chicken Bone Broth with ParsleyWarm Break Slow-simmered chicken broth finished with chopped parsley and lemon. 1.5 cups Broth 2 cups Broth
1 Apple 2.5 cups Broth
1 Apple 		~225 kcal~295 kcal~370 kcal
P: 12g16g20g  |  C: 28g38g48g  |  F: 7g9g11g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Baked Cod with Crushed Potato & PeasEvening Marine Cod fillet baked and served with lightly crushed new potato and minted peas. 130g Cod
1 cup Potato 170g Cod
1.5 cups Potato 210g Cod
2 cups Potato 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Turkey & Vegetable Broth with NoodlesLight Close Shredded turkey in a clear broth with fine noodles and greens. 2 cups Broth 2.5 cups Broth 3 cups Broth ~420 kcal~555 kcal~690 kcal
P: 28g37g47g  |  C: 54g72g90g  |  F: 10g13g16g
Daily Total (approx.)
~2000kcal
~130gProtein
~200gCarbs
~75gFat

Tracking: Monitor weekly body weight and adjust portions by ±10% if metabolic goals are not progressing. Keep total cooking oil minimal and prioritize lean protein sources.

Nutraceutical Support: Formulated for metabolic optimization. Supplement with Berberine and Citrus Bergamot to prioritize lipid and craving control alongside this high-protein protocol.

Written/Suggested by the clinical team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This protocol is for educational purposes only. It does not constitute medical advice. Consult a physician before commencing any new nutritional or supplementation program.