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 | Marrowfat Pea, Seitan & Freekeh Chilla with courgette, coriander leaf and sesameLegume Fibre Base Marrowfat Pea, Seitan & Freekeh Chilla with courgette, coriander leaf and sesame. Measured ingredients for this preparation: marrowfat pea and seitan, freekeh, courgette, coriander leaf, and sesame. 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 marrowfat pea 20g dry freekeh, finely milled 10g sesame 40g plain seitan, diced 1ml extra-virgin olive oil for cooking 80g courgette, prepared 2g coriander leaf 45ml water for the batter or dough 125g cooked marrowfat pea 35g dry freekeh, finely milled 10g sesame 55g plain seitan, diced 3ml extra-virgin olive oil for cooking 120g courgette, prepared 3g coriander leaf 70ml water for the batter or dough 140g cooked marrowfat pea 50g dry freekeh, finely milled 10g sesame 70g plain seitan, diced 5ml extra-virgin olive oil for cooking 160g courgette, prepared 4g coriander leaf 95ml water for the batter or dough |
~370 kcal~500 kcal~625 kcal
P: 25g32g40g
| Fiber: 50g68g85g
| F: 8g11g14g
|
| B | Ricotta Quinoa Bowl with blackberry, pistachio and yuzuCultured Protein Pair Ricotta Quinoa Bowl with blackberry, pistachio and yuzu. The recipe lists its central ingredients: ricotta, quinoa, blackberry, yuzu, and pistachio. 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. |
85g plain low-fat ricotta 65g dry quinoa, cooked 3g pistachio 80g blackberry, prepared 4g yuzu 80ml water for cooking the grain, then cooled 125g plain low-fat ricotta 80g dry quinoa, cooked 4g pistachio 120g blackberry, prepared 6g yuzu 120ml water for cooking the grain, then cooled 160g plain low-fat ricotta 100g dry quinoa, cooked 4g pistachio 160g blackberry, prepared 8g yuzu 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 | Mung Bean, Mycoprotein & Sorghum Plate with nopales, epazote and pine nutLegume Fibre Base Mung Bean, Mycoprotein & Sorghum Plate with nopales, epazote and pine nut. Main components, each measured separately: mung bean and mycoprotein, sorghum, nopales, epazote, 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. |
125g cooked mung bean 50g dry sorghum, cooked 6g pine nut 100g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 80g nopales, prepared 0.5g epazote 30ml water for steaming or pan-cooking 165g cooked mung bean 65g dry sorghum, cooked 8g pine nut 130g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 120g nopales, prepared 0.8g epazote 45ml water for steaming or pan-cooking 185g cooked mung bean 85g dry sorghum, cooked 11g pine nut 170g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 160g nopales, prepared 1g epazote 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~805 kcal
P: 28g37g46g
| Fiber: 68g90g113g
| F: 11g15g19g
|
| B | Salmon Spelt Bowl with purple beetroot, chervil and peanutFood-Based Omega-3 Salmon Spelt Bowl with purple beetroot, chervil and peanut. The ingredient breakdown is specific to this dish: salmon, spelt, purple beetroot, chervil, and peanut. 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. |
35g cooked wild salmon fillet 85g dry spelt, cooked 12g peanut 1ml extra-virgin olive oil for cooking 80g purple beetroot, prepared 2g chervil 30ml water for steaming or pan-cooking 50g cooked wild salmon fillet 110g dry spelt, cooked 17g peanut 1ml extra-virgin olive oil for cooking 120g purple beetroot, prepared 3g chervil 45ml water for steaming or pan-cooking 65g cooked wild salmon fillet 140g dry spelt, cooked 18g peanut 3ml extra-virgin olive oil for cooking 160g purple beetroot, prepared 4g chervil 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 Blue Maize Glass with lychee, poppy seed and cinnamonCultured Protein Pair Kefir Blue Maize Glass with lychee, poppy seed and cinnamon. Its measured culinary base comprises kefir, blue maize, lychee, cinnamon, and poppy seed. 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. |
65g plain strained kefir 20g dry blue maize, simmered 12g poppy seed 60g lychee, prepared 0.5g cinnamon 80ml water for cooking the grain, then cooled 85g plain strained kefir 20g dry blue maize, simmered 17g poppy seed 90g lychee, prepared 0.8g cinnamon 120ml water for cooking the grain, then cooled 110g plain strained kefir 25g dry blue maize, simmered 20g poppy seed 120g lychee, prepared 1g cinnamon 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 11g14g18g
| Fiber: 30g40g50g
| F: 7g9g11g
|
| B | Marrowfat Pea, Mycoprotein & Buckwheat Cake with bamboo shoot, sage and peanutLegume Fibre Base Marrowfat Pea, Mycoprotein & Buckwheat Cake with bamboo shoot, sage and peanut. The preparation is built from separately portioned marrowfat pea and mycoprotein, buckwheat, bamboo shoot, sage, and peanut. 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. 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. |
75g cooked marrowfat pea 10g dry buckwheat, cooked 5g peanut 20g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 60g bamboo shoot, boiled and drained 2g sage 30ml water for steaming or pan-cooking 110g cooked marrowfat pea 10g dry buckwheat, cooked 7g peanut 20g plain mycoprotein pieces 4ml extra-virgin olive oil for cooking 90g bamboo shoot, boiled and drained 3g sage 45ml water for steaming or pan-cooking 115g cooked marrowfat pea 20g dry buckwheat, cooked 7g peanut 35g plain mycoprotein pieces 5ml extra-virgin olive oil for cooking 120g bamboo shoot, boiled and drained 4g sage 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 | Arctic Char Brown Rice Bowl with oyster mushroom, kabosu and chia seedFood-Based Omega-3 Arctic Char Brown Rice Bowl with oyster mushroom, kabosu and chia seed. The stated recipe centres on arctic char, brown rice, oyster mushroom, kabosu, and chia seed. 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. |
100g cooked Arctic char fillet 65g dry brown rice, cooked 2g chia seed 1ml extra-virgin olive oil for cooking 80g oyster mushroom, prepared 4g kabosu 30ml water for steaming or pan-cooking 130g cooked Arctic char fillet 85g dry brown rice, cooked 4g chia seed 1ml extra-virgin olive oil for cooking 120g oyster mushroom, prepared 6g kabosu 45ml water for steaming or pan-cooking 165g cooked Arctic char fillet 105g dry brown rice, cooked 5g chia seed 1ml extra-virgin olive oil for cooking 160g oyster mushroom, prepared 8g kabosu 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~695 kcal
P: 30g40g50g
| Fiber: 52g70g88g
| F: 10g13g16g
|
| B | Yellow Split Pea, Calcium-Set Tofu & Maize Traybake with lotus stem, perilla and flaxseedLegume Fibre Base Yellow Split Pea, Calcium-Set Tofu & Maize Traybake with lotus stem, perilla and flaxseed. For a reproducible preparation, the core ingredients are yellow split pea and calcium-set tofu, maize, lotus stem, perilla, and flaxseed. 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 yellow split pea 15g dry maize, cooked 11g flaxseed 85g low-fat calcium-set tofu, diced 1ml extra-virgin olive oil for cooking 80g lotus stem, prepared 2g perilla 30ml water for steaming or pan-cooking 140g cooked yellow split pea 20g dry maize, cooked 14g flaxseed 120g low-fat calcium-set tofu, diced 1ml extra-virgin olive oil for cooking 120g lotus stem, prepared 3g perilla 45ml water for steaming or pan-cooking 170g cooked yellow split pea 25g dry maize, cooked 17g flaxseed 155g low-fat calcium-set tofu, diced 1ml extra-virgin olive oil for cooking 160g lotus stem, prepared 4g perilla 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~690 kcal
P: 28g37g47g
| Fiber: 54g72g90g
| F: 10g13g16g
|