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 Poached Egg on Bajra KhichdiMillet Start Soft-poached egg set over a savoury pearl-millet khichdi with cumin. 1 Egg
1 cup Khichdi 2 Eggs
1.5 cups Khichdi 2 Eggs
2 cups Khichdi 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Chicken Kheema Pav with OnionStreet Style Lean chicken keema cooked dry with garam masala, served with a soft pav and raw onion. 80g Keema
1 Pav 110g Keema
2 Pav 140g Keema
2 Pav 		~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 Egg Curry with Brown Rice & SaladMidday Anchor Boiled eggs simmered in an onion-tomato curry, served with brown rice and salad. 2 Eggs
½ cup Rice
1 bowl Salad 3 Eggs
¾ cup Rice
1 bowl Salad 4 Eggs
1 cup Rice
1 bowl Salad 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Grilled Chicken with Millet SaladLean Plate Chargrilled chicken breast sliced over a foxtail millet and vegetable salad. 130g Chicken
1 cup Millet Salad 170g Chicken
1.5 cups Millet Salad 210g Chicken
2 cups Millet Salad 		~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 Chicken Seekh Skewer with OnionGrilled Snack Minced chicken seekh grilled on skewers and served with lemon and sliced onion. 80g Seekh 110g Seekh
1 Guava 140g Seekh
1 Guava 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Egg White & Cucumber SaladLean Break Chopped egg white tossed with cucumber, pepper and lemon. 3 Egg Whites
1 cup Cucumber 4 Egg Whites
1.5 cups Cucumber 5 Egg Whites
2 cups Cucumber 		~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 Tandoori Fish with Bajra RotiGrilled Evening Fish marinated in curd and tandoori spice, grilled and served with pearl-millet roti. 130g Fish
1 Bajra Roti 170g Fish
2 Bajra Roti 210g Fish
2 Bajra Roti
1 bowl Salad 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Chicken Clear Soup with VegetablesLight Close Clear chicken stock with shredded meat and diced vegetables. 2 cups Soup 2.5 cups Soup 3 cups Soup
1 Roti 		~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/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.