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 Sausage & Tomato GrillLean Start Lean chicken sausages grilled with vine tomatoes and flat mushrooms, served with a slice of wholegrain toast. 2 Sausages
1 slice Toast 3 Sausages
1 slice Toast 4 Sausages
2 slices Toast 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Cottage Cheese with Smoked Salmon & DillCold Protein Cottage cheese topped with smoked salmon, dill and cracked pepper. 150g Cottage Cheese
50g Salmon 200g Cottage Cheese
70g Salmon 250g Cottage Cheese
90g Salmon 		~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 Grilled Steak Salad with New PotatoMidday Anchor Sliced grilled steak over leaves with new potato, tomato and mustard dressing. 120g Steak
1 cup Potato 160g Steak
1.5 cups Potato 200g Steak
2 cups Potato 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Chicken Fajita Bowl with Brown RiceSpiced Bowl Chicken and peppers cooked with fajita spice over brown rice with salsa. 120g Chicken
1 cup Rice 160g Chicken
1.5 cups Rice 200g Chicken
2 cups Rice 		~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 Beef Jerky with AlmondsPortable Snack Air-dried beef jerky with whole almonds. 30g Jerky
15g Almonds 40g Jerky
20g Almonds 50g Jerky
25g Almonds 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Tomato & Basil Soup with ParmesanWarm Break Slow-roasted tomato blended with basil, finished with grated parmesan. 1.5 cups Soup 2 cups Soup
1 Guava 2.5 cups Soup
1 Guava 		~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 Roast Chicken Thigh with RatatouilleEvening Roast Bone-in chicken thigh roasted over a slow-cooked ratatouille. 130g Chicken
1.5 cups Ratatouille 170g Chicken
2 cups Ratatouille 210g Chicken
2.5 cups Ratatouille 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Turkey Meatball Soup with OrzoLight Close Turkey meatballs simmered in a light broth with orzo and greens. 2 cups Soup 2.5 cups Soup 3 cups Soup ~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.