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 Durban Bunny Chow with Bean CurryHollowed Loaf Pulse Bean curry inside a hollowed loaf, so cereal and legume protein arrive in the same handful. 1 quarter 1 half 1 half ~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Durban Mealie Bread with ChakalakaMaize Bread Relish Maize bread with a spiced vegetable relish, giving gluten-free starch alongside fibre and carotenoid. 2 Slice 3 Slice 4 Slice ~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 Durban Lamb Curry with Basmati and SambalDiaspora Spice Plate A masala built for long cooking, and the raw sambal supplies ascorbate to lift iron from the meat. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
2 cup 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Durban Prawn Curry with RotiShellfish Iodine Plate Prawn carries iodine and selenium that a red meat week is unlikely to reach on its own. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~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 Durban Chilli Bites with ChutneyGram Batter Fritter Gram flour fritters give pulse protein, and the capsaicin has a small measurable thermogenic effect. 4 Piece 6 Piece 8 Piece ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Durban Achar with Mealie MealPreserved Mango Relish An oil-cured mango relish over maize porridge, adding acid and a fat fraction to a plain starch. 1 bowl 1.5 bowl 2 bowl ~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 Durban Mutton Breyani with DhaniaLayered Diaspora Rice Rice layered with meat and lentil, absorbing the stock so the grain itself carries protein. 1.5 cup 2 cup 2 cup ~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Durban Crab Curry with RiceLean Shell Protein Crab is very lean, so the fat here comes entirely from the cooking medium and stays countable. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
2 cup 		~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.