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 Afghan Bolani with Yoghurt DipFilled Flat Bread A thin bread filled with leek or potato, so the starch arrives with vegetable rather than on its own. 1 Piece 2 Piece 2 Piece ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Afghan Naan with Chainaki BrothClay Pot Broth Bread Meat simmered in a sealed clay pot yields gelatin and a clear protein broth beside the morning bread. 1 Piece
1 bowl 2 Piece
1 bowl 2 Piece
1.5 bowl 		~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 Afghan Kabuli Pulao with Carrot and RaisinSweet Root Rice Carrot and raisin over rice give carotenoid and rapid sugar within a substantial midday grain portion. 1.5 cup 2 cup 2 cup ~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Afghan Mantu with Lentil SauceSteamed Meat Parcel Steamed rather than fried, with a lentil sauce that adds pulse protein to the wheat and meat already there. 5 Piece 7 Piece 8 Piece ~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 Afghan Shorwa with Barley BreadClear Meat Soup A clear soup returning protein and fluid, with barley beta-glucan in the bread alongside it. 1 bowl 1 bowl 1.5 bowl ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Afghan Chaka with Cucumber SaladStrained Yoghurt Dip Strained yoghurt concentrates casein, and the cucumber carries it at very low energy cost. 1 small bowl 1 bowl 1.5 bowl ~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 Afghan Kofta Chalaw with RiceMeat Ball Evening Minced meat balls over plain rice, giving complete protein above the grain with no thickened sauce. 4 Piece
1.5 cup 5 Piece
2 cup 6 Piece
2 cup 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Afghan Landi with NaanAir Cured Mutton Air-cured mutton keeps without refrigeration through winter, and the curing adds no sugar at all. 100 g
1 Naan 130 g
2 Naan 160 g
2 Naan 		~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.