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.
🌅
Meal 1 — Breakfast
7:00 – 9:00 AM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Black Bean, Seitan & Blue Maize Bowl with kabocha, shiso and chia seedLegume Fibre Base Black Bean, Seitan & Blue Maize Bowl with kabocha, shiso and chia seed. Measured ingredients for this preparation: black bean and seitan, blue maize, kabocha, shiso, and chia seed. 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. |
105g cooked black bean 10g dry blue maize, cooked 9g chia seed 50g plain seitan, diced 3ml extra-virgin olive oil for cooking 80g kabocha, prepared 2g shiso 30ml water for steaming or pan-cooking 120g cooked black bean 20g dry blue maize, cooked 13g chia seed 65g plain seitan, diced 4ml extra-virgin olive oil for cooking 120g kabocha, prepared 3g shiso 45ml water for steaming or pan-cooking 135g cooked black bean 30g dry blue maize, cooked 16g chia seed 85g plain seitan, diced 5ml extra-virgin olive oil for cooking 160g kabocha, prepared 4g shiso 60ml water for steaming or pan-cooking |
~370 kcal~500 kcal~625 kcal
P: 25g32g40g
| Fiber: 50g68g85g
| F: 8g11g14g
|
| B | Quark Black Rice Bowl with prickly pear, cobnut and espressoCultured Protein Pair Quark Black Rice Bowl with prickly pear, cobnut and espresso. The recipe lists its central ingredients: quark, black rice, prickly pear, espresso, and cobnut. 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. |
110g plain low-fat quark 55g dry black rice, cooked 11g cobnut 80g prickly pear, prepared 0.5g espresso 80ml water for cooking the grain, then cooled 150g plain low-fat quark 70g dry black rice, cooked 15g cobnut 120g prickly pear, prepared 0.8g espresso 120ml water for cooking the grain, then cooled 185g plain low-fat quark 85g dry black rice, cooked 19g cobnut 160g prickly pear, prepared 1g espresso 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 | Flageolet Bean, Mycoprotein & Pearl Barley Salad with bok choy, kabosu and macadamiaLegume Fibre Base Flageolet Bean, Mycoprotein & Pearl Barley Salad with bok choy, kabosu and macadamia. Main components, each measured separately: flageolet bean and mycoprotein, pearl barley, bok choy, kabosu, 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. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
115g cooked flageolet bean 50g dry pearl barley, cooked 5g macadamia 85g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 80g bok choy, prepared 4g kabosu 30ml water for steaming or pan-cooking 150g cooked flageolet bean 65g dry pearl barley, cooked 7g macadamia 115g plain mycoprotein pieces 4ml extra-virgin olive oil for cooking 120g bok choy, prepared 6g kabosu 45ml water for steaming or pan-cooking 195g cooked flageolet bean 80g dry pearl barley, cooked 8g macadamia 135g plain mycoprotein pieces 7ml extra-virgin olive oil for cooking 160g bok choy, prepared 8g kabosu 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~805 kcal
P: 28g37g46g
| Fiber: 68g90g113g
| F: 11g15g19g
|
| B | Sea Trout Blue Corn Pilaf with watercress, perilla and olive oilFood-Based Omega-3 Sea Trout Blue Corn Pilaf with watercress, perilla and olive oil. The ingredient breakdown is specific to this dish: sea trout, blue corn, watercress, perilla, and olive oil. 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. |
70g cooked sea trout fillet 90g dry blue corn, cooked 3ml olive oil 80g watercress, prepared 2g perilla 30ml water for steaming or pan-cooking 100g cooked sea trout fillet 115g dry blue corn, cooked 4ml olive oil 120g watercress, prepared 3g perilla 45ml water for steaming or pan-cooking 125g cooked sea trout fillet 145g dry blue corn, cooked 5ml olive oil 160g watercress, prepared 4g perilla 60ml water for steaming or pan-cooking |
~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 | Kefir Spelt Glass with kiwi, pepita and lavenderCultured Protein Pair Kefir Spelt Glass with kiwi, pepita and lavender. Its measured culinary base comprises kefir, spelt, kiwi, lavender, and pepita. 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. |
40g plain strained kefir 25g dry spelt, simmered 11g pepita 60g kiwi, prepared 0.5g lavender 80ml water for cooking the grain, then cooled 40g plain strained kefir 35g dry spelt, simmered 15g pepita 90g kiwi, prepared 0.8g lavender 120ml water for cooking the grain, then cooled 60g plain strained kefir 40g dry spelt, simmered 18g pepita 120g kiwi, prepared 1g lavender 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 11g14g18g
| Fiber: 30g40g50g
| F: 7g9g11g
|
| B | Chickpea, Mycoprotein & Job's Tears Cake with fennel, black pepper and ground linseedLegume Fibre Base Chickpea, Mycoprotein & Job's Tears Cake with fennel, black pepper and ground linseed. The preparation is built from separately portioned chickpea and mycoprotein, job's tears, fennel, black pepper, 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. |
55g cooked chickpea 10g dry job's tears, cooked 5g ground linseed 35g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 60g fennel, prepared 0.5g black pepper 30ml water for steaming or pan-cooking 70g cooked chickpea 15g dry job's tears, cooked 7g ground linseed 45g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 90g fennel, prepared 0.8g black pepper 45ml water for steaming or pan-cooking 95g cooked chickpea 15g dry job's tears, cooked 10g ground linseed 50g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 120g fennel, prepared 1g black pepper 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 Freekeh Braise with chayote, epazote and poppy seedFood-Based Omega-3 Salmon Freekeh Braise with chayote, epazote and poppy seed. The stated recipe centres on salmon, freekeh, chayote, epazote, and poppy seed. 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. |
70g cooked wild salmon fillet 65g dry freekeh, cooked 6g poppy seed 2ml extra-virgin olive oil for cooking 80g chayote, prepared 0.5g epazote 160ml unsalted vegetable stock 95g cooked wild salmon fillet 85g dry freekeh, cooked 9g poppy seed 2ml extra-virgin olive oil for cooking 120g chayote, prepared 0.8g epazote 230ml unsalted vegetable stock 120g cooked wild salmon fillet 105g dry freekeh, cooked 12g poppy seed 2ml extra-virgin olive oil for cooking 160g chayote, prepared 1g epazote 300ml unsalted vegetable stock |
~420 kcal~555 kcal~695 kcal
P: 30g40g50g
| Fiber: 52g70g88g
| F: 10g13g16g
|
| B | Flageolet Bean, Calcium-Set Tofu & Navy Bean Stew with radicchio, chervil and ground linseedLegume Fibre Base Flageolet Bean, Calcium-Set Tofu & Navy Bean Stew with radicchio, chervil and ground linseed. For a reproducible preparation, the core ingredients are flageolet bean and calcium-set tofu, navy bean, radicchio, chervil, 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. |
110g cooked flageolet bean 40g dry navy bean, cooked 7g ground linseed 45g low-fat calcium-set tofu, diced 4ml extra-virgin olive oil for cooking 80g radicchio, prepared 2g chervil 160ml unsalted vegetable stock 125g cooked flageolet bean 60g dry navy bean, cooked 9g ground linseed 60g low-fat calcium-set tofu, diced 5ml extra-virgin olive oil for cooking 120g radicchio, prepared 3g chervil 230ml unsalted vegetable stock 140g cooked flageolet bean 80g dry navy bean, cooked 14g ground linseed 75g low-fat calcium-set tofu, diced 5ml extra-virgin olive oil for cooking 160g radicchio, prepared 4g chervil 300ml unsalted vegetable stock |
~420 kcal~555 kcal~690 kcal
P: 28g37g47g
| Fiber: 54g72g90g
| F: 10g13g16g
|