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 Iraqi Kahi with Geymar and Date SyrupLayered Cream Pastry Clotted cream on a layered pastry with date syrup, giving fat, casein and unrefined sugar together. 1 Piece 2 Piece 2 Piece ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Iraqi Bagilla bil Dihin with BreadBroad Bean Morning Broad bean with egg and bread is the traditional working breakfast here and genuinely balanced. 1 katori
1 Piece 1.5 katori
2 Piece 2 katori
2 Piece 		~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 Iraqi Quzi with Saffron RiceSlow Lamb Rice Lamb cooked until it falls, over rice with nut and raisin covering fast and slow carbohydrate. 1.5 cup
120 g 2 cup
150 g 2 cup
180 g 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Iraqi Tepsi Baytinijan with FlatbreadLayered Tray Bake Aubergine layered with meatball and tomato, baked so the fat renders out rather than being added. 1 plate
1 Piece 1.5 plate
2 Piece 2 plate
2 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 Iraqi Kubba Halab with LemonRice Shell Croquette A rice shell around spiced meat, giving starch and complete protein in one portable portion. 2 Piece 3 Piece 4 Piece ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Iraqi Sharbat Zabib with IceRaisin Infusion Drink Steeped raisin gives potassium and rapid sugar in a cold drink suited to sustained heat exposure. 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 Iraqi Masgouf Fish with SaladOpen Fire Carp Split and cooked upright by an open fire, so fat drips away rather than being absorbed back. 150 g 180 g 220 g ~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Iraqi Dolma with Tamarind SauceStuffed Vegetable Mix Several vegetables stuffed with rice and meat, giving variety of fibre within a single evening dish. 6 Piece 8 Piece 10 Piece ~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.