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 Eggs Benedict-Free Poached Egg on SpinachSauce Light Poached eggs on wilted spinach with a thin yoghurt-mustard sauce instead of hollandaise. 2 Eggs
1 slice Bread 3 Eggs
2 slices Bread 4 Eggs
2 slices Bread 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Sardines on Sourdough with TomatoMarine Start Grilled sardines mashed onto sourdough with tomato and parsley. 90g Sardines
1 slice Sourdough 120g Sardines
2 slices Sourdough 150g Sardines
2 slices Sourdough 		~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 Duck & Orange Salad with Wild RiceCold Plate Sliced duck breast over wild rice with orange segments, watercress and walnut. 100g Duck
1 cup Wild Rice 135g Duck
1.5 cups Wild Rice 170g Duck
2 cups Wild Rice 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Seafood Paella with PeasRice Anchor Short-grain rice cooked with prawn, mussel and peas in saffron stock. 1.5 cups Paella 2 cups Paella 2.5 cups Paella ~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 Smoked Mackerel Pâté with OatcakesPortable Protein Smoked mackerel whipped with soured cream and horseradish, served with oatcakes. 70g Pâté
2 Oatcakes 95g Pâté
3 Oatcakes 120g Pâté
4 Oatcakes 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Consommé with Herb CroutonsWarm Break Clarified beef consommé with small herb croutons. 1.5 cups Consommé 2 cups Consommé
1 Pear 2.5 cups Consommé
1 Pear 		~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 Lamb Shank with Celeriac MashSlow Evening Lamb shank braised until falling from the bone, served with celeriac mash. 110g Lamb
1.5 cups Mash 145g Lamb
2 cups Mash 180g Lamb
2.5 cups Mash 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Prawn & Vegetable Broth with RiceLight Close Prawns poached in a light vegetable broth with a small portion of rice. 2 cups Broth
½ cup Rice 2.5 cups Broth
¾ cup Rice 3 cups Broth
1 cup Rice 		~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.