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 Menemen with Wholegrain FlatbreadLevantine Start Eggs cooked slowly into softened tomato, pepper and onion, served with wholegrain flatbread. 2 Eggs
1 Flatbread 3 Eggs
1 Flatbread 3 Eggs
2 Flatbread
1 Orange 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Ful Medames with Lemon & Olive OilSlow Bean Start Fava beans simmered soft and dressed with lemon, cumin, parsley and olive oil. 1 cup Ful
1 Flatbread 1.5 cups Ful
1 Flatbread 2 cups Ful
2 Flatbread 		~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 Mujadara with Caramelised Onion & YoghurtGrain & Lentil Brown lentils and rice cooked together and topped with slow-caramelised onion, with yoghurt. 1.5 cups Mujadara
½ cup Yoghurt 2 cups Mujadara
¾ cup Yoghurt 2.5 cups Mujadara
1 cup Yoghurt 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Baked Falafel with TabboulehOven Not Fryer Chickpea falafel baked rather than deep-fried, served with a parsley-heavy tabbouleh. 4 Falafel
1 bowl Tabbouleh 6 Falafel
1 bowl Tabbouleh 8 Falafel
1 bowl Tabbouleh
1 Flatbread 		~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 Labneh with Za`atar & CucumberStrained Yoghurt Thick strained labneh dusted with za`atar and olive oil, with cucumber batons. 100g Labneh
1 bowl Cucumber 140g Labneh
1 bowl Cucumber
1 Apple 180g Labneh
1 bowl Cucumber
1 Apple 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Mint Tea with Pistachio & Dried ApricotAfternoon Break Fresh mint steeped without sugar, taken with pistachio and dried apricot. 1 cup Mint Tea
20g Pistachio 1 cup Mint Tea
28g Pistachio
1 Guava 1 cup Mint Tea
36g Pistachio
1 Guava 		~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 Stuffed Vine Leaves with Bulgur PilafEvening Parcel Vine leaves filled with herbed rice and pine nut, served with a bulgur pilaf. 6 Vine Leaves
½ cup Pilaf 8 Vine Leaves
¾ cup Pilaf 10 Vine Leaves
1 cup Pilaf 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Red Lentil Shorba with FlatbreadLight Close Red lentils blended with cumin and lemon into a smooth shorba, served with flatbread. 2 cups Shorba
1 Flatbread 2.5 cups Shorba
1 Flatbread 3 cups Shorba
2 Flatbread 		~420 kcal~555 kcal~690 kcal
P: 28g37g47g  |  C: 54g72g90g  |  F: 10g13g16g
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.