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 Masala Omelette with PavGriddle Start Two-egg masala omelette with onion and coriander, served with a soft pav. 2 Eggs
1 Pav 3 Eggs
2 Pav 4 Eggs
2 Pav 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Chicken Ghee Roast DosaCoastal Fold Thin dosa folded around a dry chicken ghee roast filling. 1 Dosa
80g Chicken 2 Dosa
110g Chicken 3 Dosa
140g Chicken 		~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 Mutton Rogan Josh with Steamed RiceSlow Braise Mutton slow-cooked in yoghurt and Kashmiri chilli, served with steamed rice. 110g Mutton
½ cup Rice 145g Mutton
¾ cup Rice 180g Mutton
1 cup Rice 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Prawn Pulao with KachumberCoastal Rice Prawns cooked into basmati with garlic and turmeric, served with a raw kachumber. 1 cup Pulao
80g Prawn 1.5 cups Pulao
110g Prawn 2 cups Pulao
140g Prawn 		~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 Salami Sandwich BitesPortable Snack Chicken salami with cucumber and mustard in wholegrain bread, cut into bites. 1 Sandwich 1.5 Sandwiches 2 Sandwiches ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Egg Flower Soup with PepperWarm Break Beaten egg swirled into a peppery clear stock with spring onion. 1.5 cups Soup 2 cups Soup
1 Apple 2.5 cups Soup
1 Apple 		~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 Chicken Kadai with Multigrain RotiDry Masala Evening Chicken and capsicum tossed in a coarse kadai masala, served with multigrain roti. 130g Chicken
1 Roti 170g Chicken
2 Roti 210g Chicken
2 Roti
1 bowl Salad 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Fish Rasam with RiceLight Close Firm fish simmered in a thin pepper rasam, served with a small portion of rice. 2 cups Fish Rasam
½ cup Rice 2.5 cups Fish Rasam
¾ cup Rice 3 cups Fish Rasam
1 cup Rice 		~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.