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 Dairy and Eggs.  |  Hydration: 3–4 litres water daily.  |  Oil: Measure oils strictly. Do not free-pour.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Ricotta Pancakes with BlueberryWeekend Start Light pancakes made with ricotta and lemon zest, served with fresh blueberries. 2 Pancakes
½ cup Blueberry 3 Pancakes
¾ cup Blueberry 4 Pancakes
1 cup Blueberry
1 glass Milk 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Mushroom & Thyme Toast on SourdoughSavoury Start Mixed mushrooms cooked with thyme and garlic, piled onto toasted sourdough. 1 slice Toast
1 cup Mushrooms 2 slices Toast
1.5 cups Mushrooms 2 slices Toast
2 cups Mushrooms
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 Puy Lentil & Goat Cheese Salad with WalnutCold Plate Puy lentils with roasted beetroot, walnut and crumbled goat cheese in a mustard dressing. 1.5 cups Salad 2 cups Salad
1 slice Bread 2.5 cups Salad
2 slices Bread 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Spinach & Ricotta Cannelloni with Side SaladBaked Pasta Pasta tubes filled with spinach and ricotta, baked under a light tomato sauce. 1 portion Cannelloni
1 bowl Salad 1.5 portions Cannelloni
1 bowl Salad 2 portions Cannelloni
1 bowl Salad 		~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 Edamame & Sea Salt PodsSimple Snack Steamed edamame pods tossed with flaked salt, eaten straight from the pod. 100g Edamame 140g Edamame
1 Apple 180g Edamame
1 Apple 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Cottage Cheese with Peach & Pumpkin SeedLight Protein Cottage cheese topped with sliced peach and toasted pumpkin seed. 150g Cottage Cheese
1 Peach 200g Cottage Cheese
1 Peach
15g Seeds 250g Cottage Cheese
1 Peach
20g Seeds 		~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 Chickpea & Spinach Curry with BasmatiEvening Legume Chickpeas simmered with spinach, ginger and cumin in a light tomato base, over basmati. 1.5 cups Curry
½ cup Basmati 2 cups Curry
¾ cup Basmati 2.5 cups Curry
1 cup Basmati 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Roasted Tomato Soup with Cheese ToastLight Close Slow-roasted tomatoes blended with basil into a thick soup, with a small cheese toast. 2 cups Soup
1 Cheese Toast 2.5 cups Soup
1 Cheese Toast 3 cups Soup
2 Cheese Toast 		~410 kcal~545 kcal~680 kcal
P: 32g42g52g  |  C: 50g67g84g  |  F: 9g12g15g
Daily Total (approx.)
~2000kcal
~85gProtein
~245gCarbs
~75gFat

Tracking: Monitor weekly body weight and adjust portions by ±10% if goals are not progressing. Keep total cooking oil minimal per the plan tier.

Micronutrients: Supplement with Vitamin B12, Vitamin D3, Berberine, and Citrus Bergamot to prioritize lipid and craving control alongside standard vegetarian protocols.

Written/Suggested by team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This plan is for educational purposes only. It does not constitute medical advice. Consult a physician before commencing any new nutritional protocol.