TrainersEye Medical Diet System
GLOBAL ANTI-INFLAMMATORY & ARTHRITIS CARE PLAN — MEDITERRANEAN & OMEGA FOCUS
🔥 ~2000 kcal / day
💪 Protein ~90g
🌾 Fiber ~40g
🥑 Fats ~65g
Daily Calories:
Instructions: Select ONE option per meal. This global plant-based and Mediterranean-inspired protocol leverages high-density anthocyanins, polyphenols, and Omega-3 fatty acids to naturally reduce systemic inflammatory markers affecting synovial joints.
| Hydration: Drink 3–4 litres of water daily to maintain optimal synovial fluid viscosity and support continuous metabolic flushing.
| Fats: Strictly avoid processed seed oils. Prioritize Extra Virgin Olive Oil (EVOO) and avocado for their potent oleocanthal content, mimicking the effects of anti-inflammatory medications.
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Meal 1 — Breakfast
7:00 – 9:00 AM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Black-Eyed Bean, Mycoprotein & Sorghum Congee with rainbow carrot, turmeric and macadamiaLegume Fibre Base Black-Eyed Bean, Mycoprotein & Sorghum Congee with rainbow carrot, turmeric and macadamia. Measured ingredients for this preparation: black-eyed bean and mycoprotein, sorghum, rainbow carrot, turmeric, and macadamia. The produce, seasoning, fat, protein source and carbohydrate component remain visible as separate entries. Additional components measured separately for the method: extra-virgin olive oil. If it feels more comfortable, split this large serving into two sittings. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
120g cooked black-eyed bean 15g dry sorghum, simmered 5g macadamia 115g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 80g rainbow carrot, prepared 0.5g turmeric 160ml unsalted vegetable stock 155g cooked black-eyed bean 20g dry sorghum, simmered 6g macadamia 145g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 120g rainbow carrot, prepared 0.8g turmeric 230ml unsalted vegetable stock 205g cooked black-eyed bean 20g dry sorghum, simmered 7g macadamia 175g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 160g rainbow carrot, prepared 1g turmeric 300ml unsalted vegetable stock |
~375 kcal~500 kcal~625 kcal
P: 26g34g42g
| Fiber: 48g64g80g
| F: 9g12g15g
|
| B | Cottage Cheese Spelt Bowl with persimmon, cashew and star aniseCultured Protein Pair Cottage Cheese Spelt Bowl with persimmon, cashew and star anise. The recipe lists its central ingredients: cottage cheese, spelt, persimmon, star anise, and cashew. The portions are itemised rather than inferred from a combined serving. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
100g plain low-fat cottage cheese 45g dry spelt, cooked 11g cashew 80g persimmon, prepared 0.5g star anise 80ml water for cooking the grain, then cooled 135g plain low-fat cottage cheese 60g dry spelt, cooked 15g cashew 120g persimmon, prepared 0.8g star anise 120ml water for cooking the grain, then cooled 170g plain low-fat cottage cheese 70g dry spelt, cooked 19g cashew 160g persimmon, prepared 1g star anise 160ml water for cooking the grain, then cooled |
~375 kcal~505 kcal~630 kcal
P: 22g29g36g
| Fiber: 54g72g90g
| F: 8g11g14g
|
☀️
Meal 2 — Lunch
12:30 – 2:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Lupin, Calcium-Set Tofu & Blue Maize Bake with Romanesco cauliflower, marjoram and pepitaLegume Fibre Base Lupin, Calcium-Set Tofu & Blue Maize Bake with Romanesco cauliflower, marjoram and pepita. Main components, each measured separately: lupin and calcium-set tofu, blue maize, Romanesco cauliflower, marjoram, and pepita. Every ingredient has its own stated portion; no component is concealed inside a composite measure. Additional components measured separately for the method: extra-virgin olive oil. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
85g cooked lupin 75g dry blue maize, cooked 4g pepita 10g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 80g Romanesco cauliflower, prepared 2g marjoram 30ml water for steaming or pan-cooking 115g cooked lupin 100g dry blue maize, cooked 6g pepita 10g low-fat calcium-set tofu, diced 4ml extra-virgin olive oil for cooking 120g Romanesco cauliflower, prepared 3g marjoram 45ml water for steaming or pan-cooking 135g cooked lupin 125g dry blue maize, cooked 8g pepita 20g low-fat calcium-set tofu, diced 5ml extra-virgin olive oil for cooking 160g Romanesco cauliflower, prepared 4g marjoram 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~810 kcal
P: 24g32g40g
| Fiber: 72g96g120g
| F: 11g15g19g
|
| B | Salmon Millet Bowl with watercress, tarragon and ground linseedFood-Based Omega-3 Salmon Millet Bowl with watercress, tarragon and ground linseed. The ingredient breakdown is specific to this dish: salmon, millet, watercress, tarragon, and ground linseed. Each quantity is recorded independently, making the composition clear and reproducible. Additional components measured separately for the method: extra-virgin olive oil. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
70g cooked wild salmon fillet 80g dry millet, cooked 10g ground linseed 1ml extra-virgin olive oil for cooking 80g watercress, prepared 2g tarragon 30ml water for steaming or pan-cooking 95g cooked wild salmon fillet 105g dry millet, cooked 11g ground linseed 2ml extra-virgin olive oil for cooking 120g watercress, prepared 3g tarragon 45ml water for steaming or pan-cooking 115g cooked wild salmon fillet 130g dry millet, cooked 16g ground linseed 2ml extra-virgin olive oil for cooking 160g watercress, prepared 4g tarragon 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~805 kcal
P: 30g40g50g
| Fiber: 64g85g106g
| F: 12g16g20g
|
🍵
Meal 3 — Evening Snack
4:30 – 5:30 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Ricotta Rye Glass with papaya, macadamia and vanillaCultured Protein Pair Ricotta Rye Glass with papaya, macadamia and vanilla. Its measured culinary base comprises ricotta, rye, papaya, vanilla, and macadamia. The produce, seasoning, fat, protein source and carbohydrate component remain visible as separate entries. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
90g plain low-fat ricotta 20g dry rye, simmered 4g macadamia 60g papaya, prepared 0.5g vanilla 80ml water for cooking the grain, then cooled 120g plain low-fat ricotta 25g dry rye, simmered 5g macadamia 90g papaya, prepared 0.8g vanilla 120ml water for cooking the grain, then cooled 150g plain low-fat ricotta 30g dry rye, simmered 7g macadamia 120g papaya, prepared 1g vanilla 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 13g17g21g
| Fiber: 27g36g45g
| F: 7g9g12g
|
| B | Black-Eyed Bean, Calcium-Set Tofu & Blue Corn Pâté with yu choy, rosemary and ground linseedLegume Fibre Base Black-Eyed Bean, Calcium-Set Tofu & Blue Corn Pâté with yu choy, rosemary and ground linseed. The preparation is built from separately portioned black-eyed bean and calcium-set tofu, blue corn, yu choy, rosemary, and ground linseed. The portions are itemised rather than inferred from a combined serving. Additional components measured separately for the method: extra-virgin olive oil. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
30g cooked black-eyed bean 30g dry blue corn, cooked 2g ground linseed 15g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 60g yu choy, prepared 2g rosemary 30ml water for steaming or pan-cooking 50g cooked black-eyed bean 35g dry blue corn, cooked 4g ground linseed 15g low-fat calcium-set tofu, diced 4ml extra-virgin olive oil for cooking 90g yu choy, prepared 3g rosemary 45ml water for steaming or pan-cooking 70g cooked black-eyed bean 40g dry blue corn, cooked 5g ground linseed 15g low-fat calcium-set tofu, diced 5ml extra-virgin olive oil for cooking 120g yu choy, prepared 4g rosemary 60ml water for steaming or pan-cooking |
~220 kcal~290 kcal~360 kcal
P: 9g12g15g
| Fiber: 32g42g52g
| F: 6g8g10g
|
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Meal 4 — Dinner
7:30 – 9:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Arctic Char Barley Plate with courgette, yuzu and avocadoFood-Based Omega-3 Arctic Char Barley Plate with courgette, yuzu and avocado. The stated recipe centres on arctic char, barley, courgette, yuzu, and avocado. Every ingredient has its own stated portion; no component is concealed inside a composite measure. Additional components measured separately for the method: extra-virgin olive oil. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
70g cooked Arctic char fillet 70g dry barley, cooked 7g avocado 3ml extra-virgin olive oil for cooking 80g courgette, prepared 4g yuzu 30ml water for steaming or pan-cooking 100g cooked Arctic char fillet 90g dry barley, cooked 10g avocado 3ml extra-virgin olive oil for cooking 120g courgette, prepared 6g yuzu 45ml water for steaming or pan-cooking 125g cooked Arctic char fillet 115g dry barley, cooked 10g avocado 4ml extra-virgin olive oil for cooking 160g courgette, prepared 8g yuzu 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~695 kcal
P: 26g35g44g
| Fiber: 56g75g94g
| F: 10g13g16g
|
| B | Lupin, Seitan & Teff Salad with napa cabbage, shiso and almondLegume Fibre Base Lupin, Seitan & Teff Salad with napa cabbage, shiso and almond. For a reproducible preparation, the core ingredients are lupin and seitan, teff, napa cabbage, shiso, and almond. Each quantity is recorded independently, making the composition clear and reproducible. Additional components measured separately for the method: extra-virgin olive oil. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
80g cooked lupin 45g dry teff, cooked 5g almond 45g plain seitan, diced 2ml extra-virgin olive oil for cooking 80g napa cabbage, prepared 2g shiso 30ml water for steaming or pan-cooking 105g cooked lupin 60g dry teff, cooked 8g almond 55g plain seitan, diced 2ml extra-virgin olive oil for cooking 120g napa cabbage, prepared 3g shiso 45ml water for steaming or pan-cooking 135g cooked lupin 75g dry teff, cooked 9g almond 65g plain seitan, diced 3ml extra-virgin olive oil for cooking 160g napa cabbage, prepared 4g shiso 60ml water for steaming or pan-cooking |
~410 kcal~545 kcal~680 kcal
P: 32g42g52g
| Fiber: 50g67g84g
| F: 9g12g15g
|