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 | Navy Bean, Mycoprotein & Spelt Cup with bok choy, kabosu and rapeseed oilLegume Fibre Base Navy Bean, Mycoprotein & Spelt Cup with bok choy, kabosu and rapeseed oil. Measured ingredients for this preparation: navy bean and mycoprotein, spelt, bok choy, kabosu, and rapeseed 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. |
105g cooked navy bean 20g dry spelt, cooked 5ml rapeseed oil 105g plain mycoprotein pieces 80g bok choy, prepared 4g kabosu 30ml water for steaming or pan-cooking 145g cooked navy bean 25g dry spelt, cooked 8ml rapeseed oil 130g plain mycoprotein pieces 120g bok choy, prepared 6g kabosu 45ml water for steaming or pan-cooking 145g cooked navy bean 45g dry spelt, cooked 9ml rapeseed oil 170g plain mycoprotein pieces 160g bok choy, prepared 8g kabosu 60ml water for steaming or pan-cooking |
~375 kcal~500 kcal~625 kcal
P: 26g34g42g
| Fiber: 48g64g80g
| F: 9g12g15g
|
| B | Strained Yoghurt Blue Maize Bowl with tamarillo, pepita and mintCultured Protein Pair Strained Yoghurt Blue Maize Bowl with tamarillo, pepita and mint. The recipe lists its central ingredients: strained yoghurt, blue maize, tamarillo, mint, 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. |
130g plain low-fat strained yoghurt 55g dry blue maize, cooked 10g pepita 80g tamarillo, prepared 2g mint 80ml water for cooking the grain, then cooled 180g plain low-fat strained yoghurt 70g dry blue maize, cooked 14g pepita 120g tamarillo, prepared 3g mint 120ml water for cooking the grain, then cooled 215g plain low-fat strained yoghurt 85g dry blue maize, cooked 19g pepita 160g tamarillo, prepared 4g mint 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 | Soya Bean, Calcium-Set Tofu & Pearl Barley Pilaf with aubergine, miso and rapeseed oilLegume Fibre Base Soya Bean, Calcium-Set Tofu & Pearl Barley Pilaf with aubergine, miso and rapeseed oil. Main components, each measured separately: soya bean and calcium-set tofu, pearl barley, aubergine, miso, and rapeseed oil. 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. |
40g cooked soya bean 85g dry pearl barley, cooked 4ml rapeseed oil 30g low-fat calcium-set tofu, diced 80g aubergine, prepared 4g miso 30ml water for steaming or pan-cooking 50g cooked soya bean 115g dry pearl barley, cooked 7ml rapeseed oil 40g low-fat calcium-set tofu, diced 120g aubergine, prepared 6g miso 45ml water for steaming or pan-cooking 75g cooked soya bean 140g dry pearl barley, cooked 8ml rapeseed oil 40g low-fat calcium-set tofu, diced 160g aubergine, prepared 8g miso 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~810 kcal
P: 24g32g40g
| Fiber: 72g96g120g
| F: 11g15g19g
|
| B | Sea Trout Brown Rice Bowl with yu choy, bay leaf and pecanFood-Based Omega-3 Sea Trout Brown Rice Bowl with yu choy, bay leaf and pecan. The ingredient breakdown is specific to this dish: sea trout, brown rice, yu choy, bay leaf, and pecan. 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. |
95g cooked sea trout fillet 80g dry brown rice, cooked 4g pecan 1ml extra-virgin olive oil for cooking 80g yu choy, prepared 2g bay leaf 30ml water for steaming or pan-cooking 125g cooked sea trout fillet 105g dry brown rice, cooked 6g pecan 1ml extra-virgin olive oil for cooking 120g yu choy, prepared 3g bay leaf 45ml water for steaming or pan-cooking 155g cooked sea trout fillet 130g dry brown rice, cooked 8g pecan 1ml extra-virgin olive oil for cooking 160g yu choy, prepared 4g bay leaf 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 | Quark Blue Corn Glass with mango, walnut and masticCultured Protein Pair Quark Blue Corn Glass with mango, walnut and mastic. Its measured culinary base comprises quark, blue corn, mango, mastic, and walnut. 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. |
75g plain low-fat quark 20g dry blue corn, simmered 9g walnut 60g mango, prepared 0.5g mastic 80ml water for cooking the grain, then cooled 110g plain low-fat quark 20g dry blue corn, simmered 12g walnut 90g mango, prepared 0.8g mastic 120ml water for cooking the grain, then cooled 130g plain low-fat quark 25g dry blue corn, simmered 16g walnut 120g mango, prepared 1g mastic 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 13g17g21g
| Fiber: 27g36g45g
| F: 7g9g12g
|
| B | Navy Bean, Calcium-Set Tofu & Barley Cup with fennel, oregano and walnutLegume Fibre Base Navy Bean, Calcium-Set Tofu & Barley Cup with fennel, oregano and walnut. The preparation is built from separately portioned navy bean and calcium-set tofu, barley, fennel, oregano, and walnut. 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. |
35g cooked navy bean 25g dry barley, cooked 4g walnut 10g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 60g fennel, prepared 2g oregano 30ml water for steaming or pan-cooking 65g cooked navy bean 25g dry barley, cooked 5g walnut 10g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 90g fennel, prepared 3g oregano 45ml water for steaming or pan-cooking 70g cooked navy bean 35g dry barley, cooked 6g walnut 15g low-fat calcium-set tofu, diced 4ml extra-virgin olive oil for cooking 120g fennel, prepared 4g oregano 60ml water for steaming or pan-cooking |
~220 kcal~290 kcal~360 kcal
P: 9g12g15g
| Fiber: 32g42g52g
| F: 6g8g10g
|
🌙
Meal 4 — Dinner
7:30 – 9:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Trout Teff Plate with nopales, annatto and peanutFood-Based Omega-3 Trout Teff Plate with nopales, annatto and peanut. The stated recipe centres on trout, teff, nopales, annatto, and peanut. 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. |
60g cooked rainbow trout fillet 70g dry teff, cooked 5g peanut 3ml extra-virgin olive oil for cooking 80g nopales, prepared 0.5g annatto 30ml water for steaming or pan-cooking 80g cooked rainbow trout fillet 90g dry teff, cooked 8g peanut 3ml extra-virgin olive oil for cooking 120g nopales, prepared 0.8g annatto 45ml water for steaming or pan-cooking 100g cooked rainbow trout fillet 115g dry teff, cooked 9g peanut 4ml extra-virgin olive oil for cooking 160g nopales, prepared 1g annatto 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~695 kcal
P: 26g35g44g
| Fiber: 56g75g94g
| F: 10g13g16g
|
| B | Soya Bean, Seitan & Millet Pottage with chinese broccoli, sage and pine nutLegume Fibre Base Soya Bean, Seitan & Millet Pottage with chinese broccoli, sage and pine nut. For a reproducible preparation, the core ingredients are soya bean and seitan, millet, chinese broccoli, sage, and pine nut. 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. |
30g cooked soya bean 45g dry millet, cooked 2g pine nut 85g plain seitan, diced 1ml extra-virgin olive oil for cooking 80g chinese broccoli, prepared 2g sage 160ml unsalted vegetable stock 55g cooked soya bean 65g dry millet, cooked 2g pine nut 90g plain seitan, diced 1ml extra-virgin olive oil for cooking 120g chinese broccoli, prepared 3g sage 230ml unsalted vegetable stock 65g cooked soya bean 80g dry millet, cooked 3g pine nut 115g plain seitan, diced 1ml extra-virgin olive oil for cooking 160g chinese broccoli, prepared 4g sage 300ml unsalted vegetable stock |
~410 kcal~545 kcal~680 kcal
P: 32g42g52g
| Fiber: 50g67g84g
| F: 9g12g15g
|