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 Trinidad Doubles with KuchelaFried Bara Chickpea Two fried flatbreads around curried chickpea, so pulse protein sits inside the starch itself. 1 Piece 2 Piece 2 Piece ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Trinidad Sada Roti with Baigan ChokaSmoked Aubergine Bread Fire-roasted aubergine gives potassium and soluble fibre at very low energy cost beside the bread. 1 Roti
1 katori 2 Roti
1 katori 2 Roti
1.5 katori 		~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 Trinidad Curry Duck with ParathaDark Meat Curry Duck carries more iron and myoglobin than chicken, useful where the week is light on red meat. 1 katori
2 Piece 1.5 katori
2 Piece 2 katori
3 Piece 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Trinidad Pelau with Pigeon PeaCaramel Browned Rice Sugar browned before the rice goes in gives colour and depth without any added fat at all. 1.5 cup 2 cup 2 cup ~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 Trinidad Aloo Pie with Pepper SauceFilled Tuber Pastry Spiced potato inside a fried shell, giving two starch sources with capsaicin from the sauce. 1 Piece 2 Piece 2 Piece ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Trinidad Sorrel Drink with GingerHibiscus Anthocyanin Hibiscus calyx carries anthocyanin and a mild antihypertensive effect at almost no energy cost. 1 glass 1 glass 1.5 glass ~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 Trinidad Bake and Shark with SlawFried Bread Fish Fish inside a fried bread with raw slaw, so the plate carries protein, starch and fibre together. 1 Piece 1 Piece 2 Piece ~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Trinidad Geera Pork with RiceCumin Roasted Meat Ground roasted cumin carries the dish, and cumin has a documented effect on gastric comfort. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
2 cup 		~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.