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 Bukharan Non with Chakka and WalnutStamped Round Bread A dense stamped round with strained yoghurt and nut, giving casein and plant omega-3 at breakfast. 1 Piece 2 Piece 2 Piece ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Tajik Shirchoy with FlatbreadMilk Tea Bread Tea brewed in milk with salt and butter, which returns sodium and fat with the morning starch. 1 cup
1 Piece 1.5 cup
2 Piece 2 cup
2 Piece 		~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 Bukharan Bakhsh with Herb RiceGreen Rice Liver Rice cooked green with herb and liver, delivering retinol and B12 inside the grain portion itself. 1.5 cup 2 cup 2 cup ~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Tajik Kurutob with Flaky BreadCured Whey Bread Reconstituted cured whey over torn bread, giving concentrated casein with no cooking required. 1 plate 1.5 plate 2 plate ~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 Bukharan Nishalda with Green TeaWhipped Root Sweet Whipped egg white with liquorice root, giving a very light sweet at low energy for its volume. 1 small bowl 1 bowl 1.5 bowl ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Tajik Apricot with WalnutDried Fruit Nut Dried apricot gives potassium and iron, and the walnut fat slows what would be a sharp sugar rise. 40 g 60 g 80 g ~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 Bukharan Osh Sofi with ChickpeaLayered Fat Rice Rice cooked over rendered fat and chickpea, so the grain carries both pulse protein and its own fat. 1.5 cup 2 cup 2 cup ~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Tajik Shakarob with Lamb KebabRaw Salad Skewer A raw tomato and onion salad beside charcoal lamb, supplying ascorbate to lift the meat's iron. 130 g
1 bowl 160 g
1 bowl 200 g
1.5 bowl 		~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.