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 | Green Lentil, Seitan & Pearl Barley Porridge with jicama, chervil and pine nutLegume Fibre Base Green Lentil, Seitan & Pearl Barley Porridge with jicama, chervil and pine nut. Measured ingredients for this preparation: green lentil and seitan, pearl barley, jicama, chervil, and pine nut. 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. |
95g cooked green lentil 25g dry pearl barley, simmered 7g pine nut 45g plain seitan, diced 1ml extra-virgin olive oil for cooking 80g jicama, prepared 2g chervil 160ml unsalted vegetable stock 115g cooked green lentil 35g dry pearl barley, simmered 9g pine nut 60g plain seitan, diced 2ml extra-virgin olive oil for cooking 120g jicama, prepared 3g chervil 230ml unsalted vegetable stock 135g cooked green lentil 45g dry pearl barley, simmered 11g pine nut 75g plain seitan, diced 3ml extra-virgin olive oil for cooking 160g jicama, prepared 4g chervil 300ml unsalted vegetable stock |
~370 kcal~500 kcal~625 kcal
P: 25g32g40g
| Fiber: 50g68g85g
| F: 8g11g14g
|
| B | Quark Blue Corn Bowl with mulberry, poppy seed and cacao nibCultured Protein Pair Quark Blue Corn Bowl with mulberry, poppy seed and cacao nib. The recipe lists its central ingredients: quark, blue corn, mulberry, cacao nib, and poppy seed. 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. |
105g plain low-fat quark 50g dry blue corn, cooked 15g poppy seed 80g mulberry, prepared 0.5g cacao nib 80ml water for cooking the grain, then cooled 135g plain low-fat quark 65g dry blue corn, cooked 21g poppy seed 120g mulberry, prepared 0.8g cacao nib 120ml water for cooking the grain, then cooled 175g plain low-fat quark 80g dry blue corn, cooked 26g poppy seed 160g mulberry, prepared 1g cacao nib 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 | Navy Bean, Mycoprotein & Barley Supper with yu choy, hoja santa and chia seedLegume Fibre Base Navy Bean, Mycoprotein & Barley Supper with yu choy, hoja santa and chia seed. Main components, each measured separately: navy bean and mycoprotein, barley, yu choy, hoja santa, and chia seed. 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. |
100g cooked navy bean 45g dry barley, cooked 9g chia seed 90g plain mycoprotein pieces 4ml extra-virgin olive oil for cooking 80g yu choy, prepared 0.5g hoja santa 30ml water for steaming or pan-cooking 135g cooked navy bean 55g dry barley, cooked 15g chia seed 115g plain mycoprotein pieces 5ml extra-virgin olive oil for cooking 120g yu choy, prepared 0.8g hoja santa 45ml water for steaming or pan-cooking 155g cooked navy bean 75g dry barley, cooked 17g chia seed 145g plain mycoprotein pieces 8ml extra-virgin olive oil for cooking 160g yu choy, prepared 1g hoja santa 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~805 kcal
P: 28g37g46g
| Fiber: 68g90g113g
| F: 11g15g19g
|
| B | Arctic Char Teff Traybake with courgette, sumac and flaxseedFood-Based Omega-3 Arctic Char Teff Traybake with courgette, sumac and flaxseed. The ingredient breakdown is specific to this dish: arctic char, teff, courgette, sumac, and flaxseed. 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. |
55g cooked Arctic char fillet 85g dry teff, cooked 8g flaxseed 2ml extra-virgin olive oil for cooking 80g courgette, prepared 0.5g sumac 30ml water for steaming or pan-cooking 75g cooked Arctic char fillet 115g dry teff, cooked 8g flaxseed 4ml extra-virgin olive oil for cooking 120g courgette, prepared 0.8g sumac 45ml water for steaming or pan-cooking 95g cooked Arctic char fillet 140g dry teff, cooked 13g flaxseed 4ml extra-virgin olive oil for cooking 160g courgette, prepared 1g sumac 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 | Greek Yoghurt Freekeh Glass with blackberry, pistachio and rosewaterCultured Protein Pair Greek Yoghurt Freekeh Glass with blackberry, pistachio and rosewater. Its measured culinary base comprises greek yoghurt, freekeh, blackberry, rosewater, and pistachio. 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. |
45g plain 0% Greek yoghurt 25g dry freekeh, simmered 13g pistachio 60g blackberry, prepared 0.5g rosewater 80ml water for cooking the grain, then cooled 45g plain 0% Greek yoghurt 35g dry freekeh, simmered 17g pistachio 90g blackberry, prepared 0.8g rosewater 120ml water for cooking the grain, then cooled 70g plain 0% Greek yoghurt 40g dry freekeh, simmered 21g pistachio 120g blackberry, prepared 1g rosewater 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 11g14g18g
| Fiber: 30g40g50g
| F: 7g9g11g
|
| B | Green Lentil, Mycoprotein & Navy Bean Crispbread with fennel, cilantro and olive oilLegume Fibre Base Green Lentil, Mycoprotein & Navy Bean Crispbread with fennel, cilantro and olive oil. The preparation is built from separately portioned green lentil and mycoprotein, navy bean, fennel, cilantro, and olive oil. 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. |
60g cooked green lentil 20g dry navy bean, cooked 7ml olive oil 10g plain mycoprotein pieces 60g fennel, prepared 2g cilantro 30ml water for steaming or pan-cooking 100g cooked green lentil 20g dry navy bean, cooked 9ml olive oil 10g plain mycoprotein pieces 90g fennel, prepared 3g cilantro 45ml water for steaming or pan-cooking 105g cooked green lentil 30g dry navy bean, cooked 10ml olive oil 20g plain mycoprotein pieces 120g fennel, prepared 4g cilantro 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 | Trout Maize Pottage with oyster mushroom, tarragon and avocadoFood-Based Omega-3 Trout Maize Pottage with oyster mushroom, tarragon and avocado. The stated recipe centres on trout, maize, oyster mushroom, tarragon, and avocado. 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. |
90g cooked rainbow trout fillet 65g dry maize, cooked 10g avocado 1ml extra-virgin olive oil for cooking 80g oyster mushroom, prepared 2g tarragon 160ml unsalted vegetable stock 115g cooked rainbow trout fillet 85g dry maize, cooked 17g avocado 1ml extra-virgin olive oil for cooking 120g oyster mushroom, prepared 3g tarragon 230ml unsalted vegetable stock 145g cooked rainbow trout fillet 110g dry maize, cooked 17g avocado 1ml extra-virgin olive oil for cooking 160g oyster mushroom, prepared 4g tarragon 300ml unsalted vegetable stock |
~420 kcal~555 kcal~695 kcal
P: 30g40g50g
| Fiber: 52g70g88g
| F: 10g13g16g
|
| B | Black Bean, Calcium-Set Tofu & Spelt Casserole with tomatillo, bay leaf and ground linseedLegume Fibre Base Black Bean, Calcium-Set Tofu & Spelt Casserole with tomatillo, bay leaf and ground linseed. For a reproducible preparation, the core ingredients are black bean and calcium-set tofu, spelt, tomatillo, bay leaf, and ground linseed. 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 30g dry spelt, cooked 7g ground linseed 75g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 80g tomatillo, prepared 2g bay leaf 30ml water for steaming or pan-cooking 135g cooked black bean 40g dry spelt, cooked 11g ground linseed 95g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 120g tomatillo, prepared 3g bay leaf 45ml water for steaming or pan-cooking 150g cooked black bean 55g dry spelt, cooked 14g ground linseed 130g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 160g tomatillo, prepared 4g bay leaf 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~690 kcal
P: 28g37g47g
| Fiber: 54g72g90g
| F: 10g13g16g
|