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 | Red Lentil, Seitan & Millet Muffin with purple sweet potato, epazote and almondLegume Fibre Base Red Lentil, Seitan & Millet Muffin with purple sweet potato, epazote and almond. Measured ingredients for this preparation: red lentil and seitan, millet, purple sweet potato, epazote, and almond. 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. |
95g cooked red lentil 10g dry millet, finely milled 10g almond 50g plain seitan, diced 1ml extra-virgin olive oil for cooking 80g purple sweet potato, prepared 0.5g epazote 45ml water for the batter or dough 1g baking powder 135g cooked red lentil 10g dry millet, finely milled 11g almond 60g plain seitan, diced 3ml extra-virgin olive oil for cooking 120g purple sweet potato, prepared 0.8g epazote 70ml water for the batter or dough 1.5g baking powder 150g cooked red lentil 15g dry millet, finely milled 11g almond 85g plain seitan, diced 5ml extra-virgin olive oil for cooking 160g purple sweet potato, prepared 1g epazote 95ml water for the batter or dough 2g baking powder |
~370 kcal~500 kcal~625 kcal
P: 25g32g40g
| Fiber: 50g68g85g
| F: 8g11g14g
|
| B | Strained Yoghurt Brown Rice Pudding with cherimoya, walnut and fresh gingerCultured Protein Pair Strained Yoghurt Brown Rice Pudding with cherimoya, walnut and fresh ginger. The recipe lists its central ingredients: strained yoghurt, brown rice, cherimoya, fresh ginger, and walnut. Each quantity is recorded independently, making the composition clear and reproducible. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
140g plain low-fat strained yoghurt 45g dry brown rice, simmered 11g walnut 80g cherimoya, prepared 2g fresh ginger 80ml water for cooking the grain, then cooled 195g plain low-fat strained yoghurt 55g dry brown rice, simmered 14g walnut 120g cherimoya, prepared 3g fresh ginger 120ml water for cooking the grain, then cooled 250g plain low-fat strained yoghurt 65g dry brown rice, simmered 18g walnut 160g cherimoya, prepared 4g fresh ginger 160ml water for cooking the grain, then cooled |
~380 kcal~505 kcal~630 kcal
P: 20g27g34g
| Fiber: 55g72g90g
| F: 9g12g15g
|
☀️
Meal 2 — Lunch
12:30 – 2:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Marrowfat Pea, Mycoprotein & Quinoa Traybake with jicama, annatto and pistachioLegume Fibre Base Marrowfat Pea, Mycoprotein & Quinoa Traybake with jicama, annatto and pistachio. Main components, each measured separately: marrowfat pea and mycoprotein, quinoa, jicama, annatto, and pistachio. 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. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
100g cooked marrowfat pea 55g dry quinoa, cooked 9g pistachio 75g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 80g jicama, prepared 0.5g annatto 30ml water for steaming or pan-cooking 135g cooked marrowfat pea 70g dry quinoa, cooked 14g pistachio 95g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 120g jicama, prepared 0.8g annatto 45ml water for steaming or pan-cooking 160g cooked marrowfat pea 90g dry quinoa, cooked 16g pistachio 120g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 160g jicama, prepared 1g annatto 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~805 kcal
P: 28g37g46g
| Fiber: 68g90g113g
| F: 11g15g19g
|
| B | Arctic Char Amaranth Braise with aubergine, hoja santa and sesameFood-Based Omega-3 Arctic Char Amaranth Braise with aubergine, hoja santa and sesame. The ingredient breakdown is specific to this dish: arctic char, amaranth, aubergine, hoja santa, and sesame. 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. |
45g cooked Arctic char fillet 95g dry amaranth, cooked 2g sesame 1ml extra-virgin olive oil for cooking 80g aubergine, prepared 0.5g hoja santa 160ml unsalted vegetable stock 65g cooked Arctic char fillet 130g dry amaranth, cooked 2g sesame 1ml extra-virgin olive oil for cooking 120g aubergine, prepared 0.8g hoja santa 230ml unsalted vegetable stock 90g cooked Arctic char fillet 160g dry amaranth, cooked 2g sesame 1ml extra-virgin olive oil for cooking 160g aubergine, prepared 1g hoja santa 300ml unsalted vegetable stock |
~485 kcal~645 kcal~810 kcal
P: 26g35g44g
| Fiber: 70g93g116g
| F: 11g15g19g
|
🍵
Meal 3 — Evening Snack
4:30 – 5:30 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Skyr Job's Tears Glass with passionfruit, sesame and black pepperCultured Protein Pair Skyr Job's Tears Glass with passionfruit, sesame and black pepper. Its measured culinary base comprises skyr, job's tears, passionfruit, black pepper, and sesame. Every ingredient has its own stated portion; no component is concealed inside a composite measure. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
60g plain skyr 15g dry job's tears, simmered 12g sesame 60g passionfruit, prepared 0.5g black pepper 80ml water for cooking the grain, then cooled 75g plain skyr 20g dry job's tears, simmered 15g sesame 90g passionfruit, prepared 0.8g black pepper 120ml water for cooking the grain, then cooled 100g plain skyr 20g dry job's tears, simmered 19g sesame 120g passionfruit, prepared 1g black pepper 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 11g14g18g
| Fiber: 30g40g50g
| F: 7g9g11g
|
| B | Red Lentil, Mycoprotein & Farro Bite with courgette, mint and tahiniLegume Fibre Base Red Lentil, Mycoprotein & Farro Bite with courgette, mint and tahini. The preparation is built from separately portioned red lentil and mycoprotein, farro, courgette, mint, and tahini. 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. |
75g cooked red lentil 10g dry farro, cooked 7g tahini 15g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 60g courgette, prepared 2g mint 30ml water for steaming or pan-cooking 95g cooked red lentil 15g dry farro, cooked 10g tahini 20g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 90g courgette, prepared 3g mint 45ml water for steaming or pan-cooking 115g cooked red lentil 20g dry farro, cooked 11g tahini 25g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 120g courgette, prepared 4g mint 60ml water for steaming or pan-cooking |
~225 kcal~295 kcal~370 kcal
P: 12g16g20g
| Fiber: 28g38g48g
| F: 7g9g11g
|
🌙
Meal 4 — Dinner
7:30 – 9:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Salmon Oat Bake with napa cabbage, cilantro and cashewFood-Based Omega-3 Salmon Oat Bake with napa cabbage, cilantro and cashew. The stated recipe centres on salmon, oat, napa cabbage, cilantro, and cashew. 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. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
60g cooked wild salmon fillet 75g dry oat, cooked 2g cashew 1ml extra-virgin olive oil for cooking 80g napa cabbage, prepared 2g cilantro 30ml water for steaming or pan-cooking 80g cooked wild salmon fillet 100g dry oat, cooked 2g cashew 1ml extra-virgin olive oil for cooking 120g napa cabbage, prepared 3g cilantro 45ml water for steaming or pan-cooking 100g cooked wild salmon fillet 125g dry oat, cooked 2g cashew 1ml extra-virgin olive oil for cooking 160g napa cabbage, prepared 4g cilantro 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~695 kcal
P: 30g40g50g
| Fiber: 52g70g88g
| F: 10g13g16g
|
| B | Marrowfat Pea, Calcium-Set Tofu & Sorghum Supper with fennel, black pepper and walnutLegume Fibre Base Marrowfat Pea, Calcium-Set Tofu & Sorghum Supper with fennel, black pepper and walnut. For a reproducible preparation, the core ingredients are marrowfat pea and calcium-set tofu, sorghum, fennel, black pepper, and walnut. 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. |
120g cooked marrowfat pea 30g dry sorghum, cooked 5g walnut 80g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 80g fennel, prepared 0.5g black pepper 30ml water for steaming or pan-cooking 140g cooked marrowfat pea 45g dry sorghum, cooked 5g walnut 115g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 120g fennel, prepared 0.8g black pepper 45ml water for steaming or pan-cooking 175g cooked marrowfat pea 55g dry sorghum, cooked 7g walnut 145g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 160g fennel, prepared 1g black pepper 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~690 kcal
P: 28g37g47g
| Fiber: 54g72g90g
| F: 10g13g16g
|