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 Black Bean & Sweet Corn Breakfast BowlLatin Start Black beans and charred sweet corn with lime, coriander and a soft egg on top. 1 bowl
1 Egg 1.5 bowls
1 Egg 2 bowls
2 Eggs
1 Orange 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Arepa with White Cheese & AvocadoMaize Bread Maize arepa griddled dry and split, filled with fresh white cheese and sliced avocado. 1 Arepa 2 Arepas 2 Arepas
1 glass Milk 		~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 Quinoa & Roasted Squash Bowl with PepitasAndean Grain Quinoa with roasted squash, black bean, red onion and toasted pumpkin seed. 1.5 cups Bowl 2 cups Bowl 2.5 cups Bowl
1 tsp Olive Oil 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Frijoles de Olla with Corn Tortilla & SlawSlow Beans Pinto beans slow-cooked with epazote and garlic, served with corn tortilla and cabbage slaw. 1.5 cups Frijoles
2 Tortillas 2 cups Frijoles
3 Tortillas 2.5 cups Frijoles
4 Tortillas 		~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 Guacamole with Jicama SticksRaw Dip Avocado mashed with lime, onion and coriander, served with crisp jicama batons. 3 tbsp Guacamole
1 bowl Jicama 4 tbsp Guacamole
1 bowl Jicama
1 Apple 5 tbsp Guacamole
1 bowl Jicama
1 Apple 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Agua de Jamaica with Toasted PepitasHibiscus Cooler Unsweetened hibiscus water served cold with toasted pumpkin seeds. 1 glass Jamaica
20g Pepitas 1 glass Jamaica
28g Pepitas
1 Guava 1 glass Jamaica
36g Pepitas
1 Guava 		~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 Chiles Rellenos-Free Stuffed Poblano with RiceBaked Evening Poblano peppers stuffed with beans, corn and cheese and baked rather than battered and fried. 1 Stuffed Poblano
½ cup Rice 1.5 Stuffed Poblano
¾ cup Rice 2 Stuffed Poblano
1 cup Rice 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Sopa de Lima with Tortilla StripsLight Close Clear lime-scented broth with vegetables and baked tortilla strips scattered on top. 2 cups Sopa
1 Tortilla 2.5 cups Sopa
1 Tortilla 3 cups Sopa
2 Tortillas 		~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.