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 ghee/oil strictly. Prefer lean cuts of meat.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Egg Appam with Coconut StewKerala Start Lacy rice appam served with a mild coconut vegetable stew and a poached egg. 2 Appam
1 Egg 3 Appam
1 Egg 4 Appam
2 Eggs 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Chicken Sandwich on WholegrainPortable Start Shredded chicken with mustard and cucumber in wholegrain bread, mayonnaise kept light. 1 Sandwich 1.5 Sandwiches 2 Sandwiches
1 Orange 		~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 Chicken Biryani with RaitaLayered Rice Chicken layered with basmati and whole spices, ghee restricted to a single spoon, with raita. 1 cup Biryani
½ cup Raita 1.5 cups Biryani
¾ cup Raita 2 cups Biryani
1 cup Raita 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Prawn Masala with ChapatiCoastal Midday Prawns cooked in a dry onion and coconut masala, served with chapati. 110g Prawns
1 Chapati 145g Prawns
2 Chapati 180g Prawns
3 Chapati 		~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 Chicken Cutlet with Onion RingsGrilled Snack Minced chicken cutlets bound with herbs, shallow-fried and served with raw onion rings and lemon. 80g Cutlet 110g Cutlet
1 Guava 140g Cutlet
1 Guava 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Buttermilk with Roasted PapadLight Break Thin spiced buttermilk with a flame-roasted papad. 1 glass Chaas
1 Papad 1 glass Chaas
2 Papad 1.5 glasses Chaas
2 Papad 		~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 Fish Fry with Sautéed Greens & RotiPan Fried Evening Fish rubbed with chilli and turmeric, pan-fried in minimal oil, with greens and roti. 120g Fish
1 Roti
1 cup Greens 160g Fish
2 Roti
1.5 cups Greens 200g Fish
2 Roti
2 cups Greens 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Chicken Yakhni PulaoLight Close Chicken stock pulao cooked with fennel and cardamom, mild and light for the evening. 1.5 cups Pulao 2 cups Pulao 2.5 cups Pulao ~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/ghee 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.