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 Anglo Indian Railway Omelette with ToastSpiced Egg Toast Egg with green chilli and onion beside toast, a complete protein opener at very low preparation cost. 2 Egg
2 Slice 3 Egg
3 Slice 3 Egg
4 Slice 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Anglo Indian Kedgeree with Boiled EggSmoked Fish Rice Smoked fish and egg over rice gives two complete proteins with the morning grain in one dish. 1 bowl 1.5 bowl 2 bowl ~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 Anglo Indian Country Captain with RiceOnion Braised Poultry Browned onion carries the sauce with no cream or nut paste, keeping the fat figure genuinely low. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
2 cup 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Anglo Indian Ball Curry with PilafBound Mince Curry Mince bound with bread and egg, giving a meat portion that goes further across a large grain plate. 4 Piece
1.5 cup 5 Piece
2 cup 6 Piece
2 cup 		~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 Anglo Indian Rissole with Tomato SauceCrumbed Meat Patty A crumbed patty using leftover meat, which is why this dish exists and why it suits batch cooking. 2 Piece 3 Piece 4 Piece ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Anglo Indian Coconut Rock Cake with TeaDense Coconut Bake Coconut gives medium chain fat, and the dense crumb makes the portion easy to judge by eye. 2 Piece 3 Piece 4 Piece ~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 Anglo Indian Vindaloo with Bread RollVinegar Cured Braise Vinegar both preserves and tenderises, so the braise needs no long fat-heavy reduction to soften. 1 katori
1 Roll 1.5 katori
2 Roll 2 katori
2 Roll 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Anglo Indian Pepper Water with RiceTamarind Pepper Broth A thin peppered tamarind broth over rice, easy to take late and negligible in energy on its own. 1 bowl
1.5 cup 1.5 bowl
2 cup 2 bowl
2 cup 		~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.