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 | Lupin, Mycoprotein & Maize Waffle with yu choy, annatto and sesameLegume Fibre Base Lupin, Mycoprotein & Maize Waffle with yu choy, annatto and sesame. Measured ingredients for this preparation: lupin and mycoprotein, maize, yu choy, annatto, and sesame. 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 lupin 45g dry maize, finely milled 4g sesame 35g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 80g yu choy, prepared 0.5g annatto 45ml water for the batter or dough 130g cooked lupin 60g dry maize, finely milled 4g sesame 40g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 120g yu choy, prepared 0.8g annatto 70ml water for the batter or dough 150g cooked lupin 75g dry maize, finely milled 6g sesame 60g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 160g yu choy, prepared 1g annatto 95ml water for the batter or dough |
~375 kcal~500 kcal~625 kcal
P: 26g34g42g
| Fiber: 48g64g80g
| F: 9g12g15g
|
| B | Strained Yoghurt Teff Parfait with gooseberry, hemp kernel and cardamomCultured Protein Pair Strained Yoghurt Teff Parfait with gooseberry, hemp kernel and cardamom. The recipe lists its central ingredients: strained yoghurt, teff, gooseberry, cardamom, and hemp kernel. 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 strained yoghurt 55g dry teff, simmered 12g hemp kernel 80g gooseberry, prepared 0.5g cardamom 80ml water for cooking the grain, then cooled 125g plain low-fat strained yoghurt 75g dry teff, simmered 17g hemp kernel 120g gooseberry, prepared 0.8g cardamom 120ml water for cooking the grain, then cooled 160g plain low-fat strained yoghurt 90g dry teff, simmered 22g hemp kernel 160g gooseberry, prepared 1g cardamom 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 | Fava Bean, Calcium-Set Tofu & Cañihua Casserole with napa cabbage, sumac and tahiniLegume Fibre Base Fava Bean, Calcium-Set Tofu & Cañihua Casserole with napa cabbage, sumac and tahini. Main components, each measured separately: fava bean and calcium-set tofu, cañihua, napa cabbage, sumac, and tahini. 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. |
95g cooked fava bean 85g dry cañihua, cooked 4g tahini 10g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 80g napa cabbage, prepared 0.5g sumac 30ml water for steaming or pan-cooking 140g cooked fava bean 105g dry cañihua, cooked 8g tahini 10g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 120g napa cabbage, prepared 0.8g sumac 45ml water for steaming or pan-cooking 170g cooked fava bean 135g dry cañihua, cooked 11g tahini 10g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 160g napa cabbage, prepared 1g sumac 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~810 kcal
P: 24g32g40g
| Fiber: 72g96g120g
| F: 11g15g19g
|
| B | Trout Millet Traybake with fennel, mint and cashewFood-Based Omega-3 Trout Millet Traybake with fennel, mint and cashew. The ingredient breakdown is specific to this dish: trout, millet, fennel, mint, and cashew. 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. |
80g cooked rainbow trout fillet 75g dry millet, cooked 10g cashew 1ml extra-virgin olive oil for cooking 80g fennel, prepared 2g mint 30ml water for steaming or pan-cooking 105g cooked rainbow trout fillet 100g dry millet, cooked 13g cashew 1ml extra-virgin olive oil for cooking 120g fennel, prepared 3g mint 45ml water for steaming or pan-cooking 130g cooked rainbow trout fillet 125g dry millet, cooked 15g cashew 2ml extra-virgin olive oil for cooking 160g fennel, prepared 4g mint 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 | Cottage Cheese Rye Glass with blueberry, peanut and fresh gingerCultured Protein Pair Cottage Cheese Rye Glass with blueberry, peanut and fresh ginger. Its measured culinary base comprises cottage cheese, rye, blueberry, fresh ginger, and peanut. 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. |
60g plain low-fat cottage cheese 20g dry rye, simmered 11g peanut 60g blueberry, prepared 2g fresh ginger 80ml water for cooking the grain, then cooled 85g plain low-fat cottage cheese 25g dry rye, simmered 13g peanut 90g blueberry, prepared 3g fresh ginger 120ml water for cooking the grain, then cooled 100g plain low-fat cottage cheese 30g dry rye, simmered 18g peanut 120g blueberry, prepared 4g fresh ginger 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 13g17g21g
| Fiber: 27g36g45g
| F: 7g9g12g
|
| B | Lupin, Calcium-Set Tofu & Quinoa Bite with asparagus, black pepper and pecan oilLegume Fibre Base Lupin, Calcium-Set Tofu & Quinoa Bite with asparagus, black pepper and pecan oil. The preparation is built from separately portioned lupin and calcium-set tofu, quinoa, asparagus, black pepper, and pecan 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. |
15g cooked lupin 40g dry quinoa, cooked 3ml pecan oil 10g low-fat calcium-set tofu, diced 60g asparagus, prepared 0.5g black pepper 30ml water for steaming or pan-cooking 15g cooked lupin 50g dry quinoa, cooked 4ml pecan oil 10g low-fat calcium-set tofu, diced 90g asparagus, prepared 0.8g black pepper 45ml water for steaming or pan-cooking 15g cooked lupin 65g dry quinoa, cooked 5ml pecan oil 10g low-fat calcium-set tofu, diced 120g asparagus, prepared 1g black pepper 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 | Salmon Amaranth Bowl with bamboo shoot, dill and rapeseed oilFood-Based Omega-3 Salmon Amaranth Bowl with bamboo shoot, dill and rapeseed oil. The stated recipe centres on salmon, amaranth, bamboo shoot, dill, and rapeseed oil. The portions are itemised rather than inferred from a combined serving. The bamboo shoots are boiled and drained before they enter the dish. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
55g cooked wild salmon fillet 75g dry amaranth, cooked 2ml rapeseed oil 80g bamboo shoot, boiled and drained 2g dill 30ml water for steaming or pan-cooking 75g cooked wild salmon fillet 100g dry amaranth, cooked 2ml rapeseed oil 120g bamboo shoot, boiled and drained 3g dill 45ml water for steaming or pan-cooking 95g cooked wild salmon fillet 130g dry amaranth, cooked 2ml rapeseed oil 160g bamboo shoot, boiled and drained 4g dill 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~695 kcal
P: 26g35g44g
| Fiber: 56g75g94g
| F: 10g13g16g
|
| B | Fava Bean, Seitan & Job's Tears Bake with oyster mushroom, fresh ginger and pecanLegume Fibre Base Fava Bean, Seitan & Job's Tears Bake with oyster mushroom, fresh ginger and pecan. For a reproducible preparation, the core ingredients are fava bean and seitan, job's tears, oyster mushroom, fresh ginger, and pecan. 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 fava bean 25g dry job's tears, cooked 5g pecan 75g plain seitan, diced 2ml extra-virgin olive oil for cooking 80g oyster mushroom, prepared 2g fresh ginger 30ml water for steaming or pan-cooking 135g cooked fava bean 35g dry job's tears, cooked 6g pecan 95g plain seitan, diced 3ml extra-virgin olive oil for cooking 120g oyster mushroom, prepared 3g fresh ginger 45ml water for steaming or pan-cooking 145g cooked fava bean 50g dry job's tears, cooked 8g pecan 120g plain seitan, diced 3ml extra-virgin olive oil for cooking 160g oyster mushroom, prepared 4g fresh ginger 60ml water for steaming or pan-cooking |
~410 kcal~545 kcal~680 kcal
P: 32g42g52g
| Fiber: 50g67g84g
| F: 9g12g15g
|