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 Spelt Flake Porridge with Quark, Sour Cherry and AlmondProtein-Fibre Balance Spelt Flake Porridge is included to pair vegetarian protein with fibre-rich carbohydrate and unsaturated fat; this may support satiety and steady morning energy. 300g Breakfast portion 400g Breakfast portion 500g Breakfast portion ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Oat Bran Crepes with Strained Kefir, Fresh Fig and VanillaWholegrain Fibre Oat Bran Crepes is included to pair vegetarian protein with fibre-rich carbohydrate and unsaturated fat; this may support satiety and steady morning energy. 305g Breakfast portion 405g Breakfast portion 505g Breakfast portion ~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 Puy Lentil Fennel Casserole with Millet, Ricotta Salata and SorrelFibre-Rich Plate Puy Lentil Fennel Casserole distributes vegetarian protein alongside wholegrains and varied produce, supporting fibre diversity and balanced midday nutrient intake. 370g Lunch portion 490g Lunch portion 610g Lunch portion ~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Sorghum-Stuffed Kohlrabi with Chickpea, Manchego and ChiveProtein Distribution Sorghum-Stuffed Kohlrabi distributes vegetarian protein alongside wholegrains and varied produce, supporting fibre diversity and balanced midday nutrient intake. 375g Lunch portion 495g Lunch portion 615g Lunch portion ~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 White Bean Dip with Kohlrabi, Amaranth Crisps and MintProtein Bridge White Bean Dip provides a measured bridge of vegetarian protein, fibre and unsaturated fat, which may support between-meal satiety without displacing the main meals. 160g Snack portion 215g Snack portion 270g Snack portion ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Egg Oatcake Stack with Radicchio, Za'atar and Hemp SeedFibre-Rich Snack Egg Oatcake Stack provides a measured bridge of vegetarian protein, fibre and unsaturated fat, which may support between-meal satiety without displacing the main meals. 165g Snack portion 220g Snack portion 275g Snack portion ~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 Farro Risotto with Courgette, Yellow Split Pea, Provolone and RosemaryEvening Protein Farro Risotto combines vegetarian protein with wholegrain carbohydrate and vegetables, supporting fibre intake and an even distribution of protein across the day. 390g Dinner portion 510g Dinner portion 630g Dinner portion ~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Kohlrabi Polenta Tray with Puy Lentil, Manchego and Fennel SeedFibre-Rich Close Kohlrabi Polenta Tray combines vegetarian protein with wholegrain carbohydrate and vegetables, supporting fibre intake and an even distribution of protein across the day. 395g Dinner portion 515g Dinner portion 635g Dinner portion ~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.