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 Kejriwal Eggs on ToastClub Style Fried eggs over cheese and green chilli on toasted wholegrain bread. 2 Eggs
1 slice Toast 3 Eggs
2 slices Toast 4 Eggs
2 slices Toast 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Chicken Momo with Clear BrothSteamed Parcel Minced chicken dumplings steamed and served with a clear peppery broth. 5 Momo
1 cup Broth 7 Momo
1.5 cups Broth 9 Momo
2 cups Broth 		~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 Chicken Chettinad with Parboiled RiceSouthern Heat Chicken cooked in a roasted coconut and pepper chettinad masala, served with parboiled rice. 120g Chicken
½ cup Rice 160g Chicken
¾ cup Rice 200g Chicken
1 cup Rice 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Meen Moilee with AppamCoconut Curry White fish poached in a mild turmeric and coconut milk moilee, served with appam. 120g Fish
2 Appam 160g Fish
3 Appam 200g Fish
4 Appam 		~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 Masala Egg Omelette RollHandheld Snack Thin masala omelette rolled inside a wholewheat roti with onion and chutney. 1 Roll 1.5 Rolls
1 Apple 2 Rolls
1 Apple 		~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Rasam with Roasted PapadWarm Break Pepper and tamarind rasam taken as a warm drink with a roasted papad. 1.5 cups Rasam
1 Papad 2 cups Rasam
1 Papad 2.5 cups Rasam
2 Papad 		~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 Mutton Pepper Fry with Malabar ParathaDry Evening Mutton tossed dry with crushed pepper and curry leaf, served with a single malabar paratha. 110g Mutton
1 Paratha 145g Mutton
1 Paratha 180g Mutton
2 Paratha 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Chicken Stew with IdiyappamLight Close Chicken and vegetables in a thin coconut stew, served with string hoppers. 1.5 cups Stew
2 Idiyappam 2 cups Stew
3 Idiyappam 2.5 cups Stew
4 Idiyappam 		~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/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.