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 | Fava Bean, Calcium-Set Tofu & Finger Millet Crêpe with daikon, perilla and ground linseedLegume Fibre Base Fava Bean, Calcium-Set Tofu & Finger Millet Crêpe with daikon, perilla and ground linseed. Measured ingredients for this preparation: fava bean and calcium-set tofu, finger millet, daikon, perilla, 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. |
100g cooked fava bean 40g dry finger millet, finely milled 7g ground linseed 50g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 80g daikon, prepared 2g perilla 45ml water for the batter or dough 135g cooked fava bean 50g dry finger millet, finely milled 7g ground linseed 70g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 120g daikon, prepared 3g perilla 70ml water for the batter or dough 155g cooked fava bean 65g dry finger millet, finely milled 9g ground linseed 90g low-fat calcium-set tofu, diced 4ml extra-virgin olive oil for cooking 160g daikon, prepared 4g perilla 95ml water for the batter or dough |
~380 kcal~495 kcal~625 kcal
P: 21g28g35g
| Fiber: 56g73g92g
| F: 8g10g13g
|
| B | Quark Freekeh Bowl with sour cherry, pepita and chamomileCultured Protein Pair Quark Freekeh Bowl with sour cherry, pepita and chamomile. The recipe lists its central ingredients: quark, freekeh, sour cherry, chamomile, 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. |
105g plain low-fat quark 50g dry freekeh, cooked 13g pepita 80g sour cherry, prepared 0.5g chamomile 80ml water for cooking the grain, then cooled 130g plain low-fat quark 65g dry freekeh, cooked 18g pepita 120g sour cherry, prepared 0.8g chamomile 120ml water for cooking the grain, then cooled 170g plain low-fat quark 80g dry freekeh, cooked 22g pepita 160g sour cherry, prepared 1g chamomile 160ml water for cooking the grain, then cooled |
~375 kcal~505 kcal~630 kcal
P: 24g32g40g
| Fiber: 52g69g86g
| F: 8g11g14g
|
☀️
Meal 2 — Lunch
12:30 – 2:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | White Lupin, Seitan & Oat Bowl with courgette, bay leaf and ground linseedLegume Fibre Base White Lupin, Seitan & Oat Bowl with courgette, bay leaf and ground linseed. Main components, each measured separately: white lupin and seitan, oat, courgette, bay leaf, 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. |
80g cooked white lupin 70g dry oat, cooked 5g ground linseed 20g plain seitan, diced 1ml extra-virgin olive oil for cooking 80g courgette, prepared 2g bay leaf 30ml water for steaming or pan-cooking 110g cooked white lupin 95g dry oat, cooked 6g ground linseed 20g plain seitan, diced 2ml extra-virgin olive oil for cooking 120g courgette, prepared 3g bay leaf 45ml water for steaming or pan-cooking 130g cooked white lupin 115g dry oat, cooked 10g ground linseed 30g plain seitan, diced 2ml extra-virgin olive oil for cooking 160g courgette, prepared 4g bay leaf 60ml water for steaming or pan-cooking |
~480 kcal~640 kcal~800 kcal
P: 31g41g51g
| Fiber: 64g85g106g
| F: 11g15g19g
|
| B | Sea Trout Sorghum Salad with napa cabbage, rosemary and avocadoFood-Based Omega-3 Sea Trout Sorghum Salad with napa cabbage, rosemary and avocado. The ingredient breakdown is specific to this dish: sea trout, sorghum, napa cabbage, rosemary, and avocado. 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 sea trout fillet 85g dry sorghum, cooked 11g avocado 3ml extra-virgin olive oil for cooking 80g napa cabbage, prepared 2g rosemary 30ml water for steaming or pan-cooking 90g cooked sea trout fillet 115g dry sorghum, cooked 15g avocado 4ml extra-virgin olive oil for cooking 120g napa cabbage, prepared 3g rosemary 45ml water for steaming or pan-cooking 110g cooked sea trout fillet 145g dry sorghum, cooked 17g avocado 5ml extra-virgin olive oil for cooking 160g napa cabbage, prepared 4g rosemary 60ml water for steaming or pan-cooking |
~480 kcal~640 kcal~800 kcal
P: 27g36g45g
| Fiber: 66g88g110g
| F: 12g16g20g
|
🍵
Meal 3 — Evening Snack
4:30 – 5:30 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Soy Yoghurt Spelt Glass with clementine, pecan and genmaichaCultured Protein Pair Soy Yoghurt Spelt Glass with clementine, pecan and genmaicha. Its measured culinary base comprises soy yoghurt, spelt, clementine, genmaicha, and pecan. 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 unsweetened strained soy yoghurt 20g dry spelt, simmered 6g pecan 60g clementine, prepared 0.5g genmaicha 80ml water for cooking the grain, then cooled 145g unsweetened strained soy yoghurt 25g dry spelt, simmered 7g pecan 90g clementine, prepared 0.8g genmaicha 120ml water for cooking the grain, then cooled 170g unsweetened strained soy yoghurt 35g dry spelt, simmered 8g pecan 120g clementine, prepared 1g genmaicha 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 14g19g24g
| Fiber: 26g35g44g
| F: 7g9g11g
|
| B | Cannellini Bean, Seitan & Blue Maize Cup with chinese broccoli, shiso and nigella seedLegume Fibre Base Cannellini Bean, Seitan & Blue Maize Cup with chinese broccoli, shiso and nigella seed. The preparation is built from separately portioned cannellini bean and seitan, blue maize, chinese broccoli, shiso, and nigella 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. |
45g cooked cannellini bean 20g dry blue maize, cooked 2g nigella seed 10g plain seitan, diced 5ml extra-virgin olive oil for cooking 60g chinese broccoli, prepared 2g shiso 30ml water for steaming or pan-cooking 65g cooked cannellini bean 25g dry blue maize, cooked 4g nigella seed 10g plain seitan, diced 7ml extra-virgin olive oil for cooking 90g chinese broccoli, prepared 3g shiso 45ml water for steaming or pan-cooking 80g cooked cannellini bean 30g dry blue maize, cooked 6g nigella seed 10g plain seitan, diced 8ml extra-virgin olive oil for cooking 120g chinese broccoli, prepared 4g shiso 60ml water for steaming or pan-cooking |
~225 kcal~295 kcal~365 kcal
P: 10g13g16g
| Fiber: 30g40g50g
| F: 7g9g11g
|
🌙
Meal 4 — Dinner
7:30 – 9:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Trout Black Rice Plate with asparagus, sage and pistachioFood-Based Omega-3 Trout Black Rice Plate with asparagus, sage and pistachio. The stated recipe centres on trout, black rice, asparagus, sage, and pistachio. 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. |
110g cooked rainbow trout fillet 55g dry black rice, cooked 5g pistachio 1ml extra-virgin olive oil for cooking 80g asparagus, prepared 2g sage 30ml water for steaming or pan-cooking 145g cooked rainbow trout fillet 75g dry black rice, cooked 6g pistachio 1ml extra-virgin olive oil for cooking 120g asparagus, prepared 3g sage 45ml water for steaming or pan-cooking 180g cooked rainbow trout fillet 90g dry black rice, cooked 8g pistachio 1ml extra-virgin olive oil for cooking 160g asparagus, prepared 4g sage 60ml water for steaming or pan-cooking |
~415 kcal~550 kcal~685 kcal
P: 33g44g55g
| Fiber: 48g64g80g
| F: 10g13g16g
|
| B | White Lupin, Mycoprotein & Pearl Barley Stew with bamboo shoot, kabosu and sesameLegume Fibre Base White Lupin, Mycoprotein & Pearl Barley Stew with bamboo shoot, kabosu and sesame. For a reproducible preparation, the core ingredients are white lupin and mycoprotein, pearl barley, bamboo shoot, kabosu, and sesame. 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. The bamboo shoots are boiled and drained before they enter the dish. 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. |
95g cooked white lupin 50g dry pearl barley, cooked 3g sesame 50g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 80g bamboo shoot, boiled and drained 4g kabosu 160ml unsalted vegetable stock 130g cooked white lupin 65g dry pearl barley, cooked 3g sesame 70g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 120g bamboo shoot, boiled and drained 6g kabosu 230ml unsalted vegetable stock 160g cooked white lupin 80g dry pearl barley, cooked 6g sesame 85g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 160g bamboo shoot, boiled and drained 8g kabosu 300ml unsalted vegetable stock |
~410 kcal~550 kcal~685 kcal
P: 29g39g49g
| Fiber: 53g71g89g
| F: 9g12g15g
|