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 Chicken Congee with Ginger & ScallionEastern Start Rice slow-cooked into a soft congee with shredded chicken, ginger and scallion. 1.5 cups Congee 2 cups Congee 2.5 cups Congee
1 Egg 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Steamed Pork & Chive DumplingsSteamed Parcel Pork and chive dumplings steamed and served with a black vinegar dip. 5 Dumplings 7 Dumplings 9 Dumplings ~375 kcal~505 kcal~630 kcal
P: 24g32g40g  |  C: 52g69g86g  |  F: 8g11g14g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Teriyaki Chicken Donburi with EdamameRice Bowl Chicken glazed in a light teriyaki over steamed rice with edamame and pickle. 120g Chicken
1 cup Rice 160g Chicken
1.5 cups Rice 200g Chicken
2 cups Rice 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Beef Pho with Rice Noodles & HerbsBroth Bowl Sliced beef in a clear star-anise broth with rice noodles and fresh herbs. 1.5 cups Pho 2 cups Pho 2.5 cups Pho ~480 kcal~640 kcal~800 kcal
P: 27g36g45g  |  C: 66g88g110g  |  F: 12g16g20g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Chicken Satay Skewers with CucumberGrilled Snack Chicken satay grilled and served with cucumber relish, peanut sauce kept light. 80g Satay 110g Satay 140g Satay ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Miso Soup with Silken TofuWarm Break White miso broth with silken tofu, wakame and spring onion. 1.5 cups Soup 2 cups Soup
1 Apple 2.5 cups Soup
1 Apple 		~225 kcal~295 kcal~365 kcal
P: 10g13g16g  |  C: 30g40g50g  |  F: 7g9g11g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Miso-Glazed Black Cod with Pak ChoiEvening Marine Black cod marinated in sweet miso and grilled until caramelised, served with steamed pak choi and rice. 130g Black Cod
½ cup Rice 170g Black Cod
¾ cup Rice 210g Black Cod
1 cup Rice 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Chicken & Bok Choy Clear SoupLight Close Poached chicken and bok choy in a clear ginger broth. 2 cups Soup 2.5 cups Soup 3 cups Soup ~410 kcal~550 kcal~685 kcal
P: 29g39g49g  |  C: 53g71g89g  |  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.