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 Shakshuka with Wholegrain FlatbreadLevantine Start Eggs poached in a spiced tomato and pepper base, served with wholegrain flatbread. 2 Eggs
1 Flatbread 3 Eggs
1 Flatbread 3 Eggs
2 Flatbread 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Kippered Herring with OatcakesNordic Start Grilled kippers with lemon, served with oatcakes and a little butter. 90g Kippers
2 Oatcakes 120g Kippers
3 Oatcakes 150g Kippers
4 Oatcakes 		~375 kcal~505 kcal~630 kcal
P: 22g29g36g  |  C: 54g72g90g  |  F: 8g11g14g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Chicken Souvlaki with Bulgur & TzatzikiGrilled Midday Marinated chicken skewers with bulgur pilaf and cucumber tzatziki. 120g Chicken
½ cup Bulgur 160g Chicken
¾ cup Bulgur 200g Chicken
1 cup Bulgur 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Lamb & Chickpea Tagine with CouscousSlow Spice Lamb slow-cooked with chickpea, apricot and ras el hanout, served over couscous. 110g Lamb
½ cup Couscous 145g Lamb
¾ cup Couscous 180g Lamb
1 cup Couscous 		~485 kcal~645 kcal~805 kcal
P: 30g40g50g  |  C: 64g85g106g  |  F: 12g16g20g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Prosciutto with Melon & RocketCured Snack Thin prosciutto with melon slices and peppery rocket. 50g Prosciutto 70g Prosciutto 90g Prosciutto ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Tuna & White Bean Dip with CruditésPortable Protein Tuna blended with white bean, lemon and olive oil, served with raw vegetable batons. 3 tbsp Dip
1 cup Crudités 4 tbsp Dip
1.5 cups Crudités 5 tbsp Dip
2 cups Crudités 		~220 kcal~290 kcal~360 kcal
P: 9g12g15g  |  C: 32g42g52g  |  F: 6g8g10g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Roast Pork Loin with Apple & CabbageEvening Roast Pork loin roasted with sage and served with braised cabbage and apple. 120g Pork
1.5 cups Cabbage 160g Pork
2 cups Cabbage 200g Pork
2.5 cups Cabbage 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Fish Chowder with SweetcornLight Close White fish and sweetcorn in a light milk-based chowder with thyme. 2 cups Chowder 2.5 cups Chowder 3 cups Chowder
1 slice Bread 		~410 kcal~545 kcal~680 kcal
P: 32g42g52g  |  C: 50g67g84g  |  F: 9g12g15g
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.