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 | Soya Bean, Calcium-Set Tofu & Spelt Galette with napa cabbage, hoja santa and flaxseedLegume Fibre Base Soya Bean, Calcium-Set Tofu & Spelt Galette with napa cabbage, hoja santa and flaxseed. Measured ingredients for this preparation: soya bean and calcium-set tofu, spelt, napa cabbage, hoja santa, and flaxseed. 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. |
35g cooked soya bean 70g dry spelt, finely milled 4g flaxseed 10g low-fat calcium-set tofu, diced 1ml extra-virgin olive oil for cooking 80g napa cabbage, prepared 0.5g hoja santa 45ml water for the batter or dough 45g cooked soya bean 90g dry spelt, finely milled 4g flaxseed 20g low-fat calcium-set tofu, diced 1ml extra-virgin olive oil for cooking 120g napa cabbage, prepared 0.8g hoja santa 70ml water for the batter or dough 45g cooked soya bean 115g dry spelt, finely milled 6g flaxseed 35g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 160g napa cabbage, prepared 1g hoja santa 95ml water for the batter or dough |
~380 kcal~495 kcal~625 kcal
P: 21g28g35g
| Fiber: 56g73g92g
| F: 8g10g13g
|
| B | Skyr Blue Maize Bowl with clementine, sesame and rosewaterCultured Protein Pair Skyr Blue Maize Bowl with clementine, sesame and rosewater. The recipe lists its central ingredients: skyr, blue maize, clementine, rosewater, and sesame. 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. |
160g plain skyr 45g dry blue maize, cooked 11g sesame 80g clementine, prepared 0.5g rosewater 80ml water for cooking the grain, then cooled 215g plain skyr 55g dry blue maize, cooked 16g sesame 120g clementine, prepared 0.8g rosewater 120ml water for cooking the grain, then cooled 250g plain skyr 70g dry blue maize, cooked 21g sesame 160g clementine, prepared 1g rosewater 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 | Yellow Split Pea, Seitan & Buckwheat Bake with green papaya, turmeric and pistachioLegume Fibre Base Yellow Split Pea, Seitan & Buckwheat Bake with green papaya, turmeric and pistachio. Main components, each measured separately: yellow split pea and seitan, buckwheat, green papaya, turmeric, and pistachio. 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. |
115g cooked yellow split pea 35g dry buckwheat, cooked 11g pistachio 55g plain seitan, diced 3ml extra-virgin olive oil for cooking 80g green papaya, prepared 0.5g turmeric 30ml water for steaming or pan-cooking 140g cooked yellow split pea 50g dry buckwheat, cooked 15g pistachio 75g plain seitan, diced 4ml extra-virgin olive oil for cooking 120g green papaya, prepared 0.8g turmeric 45ml water for steaming or pan-cooking 155g cooked yellow split pea 65g dry buckwheat, cooked 17g pistachio 100g plain seitan, diced 7ml extra-virgin olive oil for cooking 160g green papaya, prepared 1g turmeric 60ml water for steaming or pan-cooking |
~480 kcal~640 kcal~800 kcal
P: 31g41g51g
| Fiber: 64g85g106g
| F: 11g15g19g
|
| B | Arctic Char Pearl Barley Supper with asparagus, cilantro and pepitaFood-Based Omega-3 Arctic Char Pearl Barley Supper with asparagus, cilantro and pepita. The ingredient breakdown is specific to this dish: arctic char, pearl barley, asparagus, cilantro, and pepita. 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 80g dry pearl barley, cooked 11g pepita 1ml extra-virgin olive oil for cooking 80g asparagus, prepared 2g cilantro 30ml water for steaming or pan-cooking 80g cooked Arctic char fillet 110g dry pearl barley, cooked 11g pepita 3ml extra-virgin olive oil for cooking 120g asparagus, prepared 3g cilantro 45ml water for steaming or pan-cooking 100g cooked Arctic char fillet 135g dry pearl barley, cooked 13g pepita 4ml extra-virgin olive oil for cooking 160g asparagus, prepared 4g cilantro 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 | Strained Yoghurt Quinoa Glass with quince, cashew and cloveCultured Protein Pair Strained Yoghurt Quinoa Glass with quince, cashew and clove. Its measured culinary base comprises strained yoghurt, quinoa, quince, clove, and cashew. 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. |
90g plain low-fat strained yoghurt 15g dry quinoa, simmered 13g cashew 60g quince, prepared 0.5g clove 80ml water for cooking the grain, then cooled 135g plain low-fat strained yoghurt 15g dry quinoa, simmered 17g cashew 90g quince, prepared 0.8g clove 120ml water for cooking the grain, then cooled 165g plain low-fat strained yoghurt 20g dry quinoa, simmered 20g cashew 120g quince, prepared 1g clove 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 14g19g24g
| Fiber: 26g35g44g
| F: 7g9g11g
|
| B | Soya Bean, Seitan & Barley Galette with oyster mushroom, dill and poppy seedLegume Fibre Base Soya Bean, Seitan & Barley Galette with oyster mushroom, dill and poppy seed. The preparation is built from separately portioned soya bean and seitan, barley, oyster mushroom, dill, and poppy seed. 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. |
15g cooked soya bean 30g dry barley, finely milled 2g poppy seed 10g plain seitan, diced 4ml extra-virgin olive oil for cooking 60g oyster mushroom, prepared 2g dill 45ml water for the batter or dough 15g cooked soya bean 45g dry barley, finely milled 2g poppy seed 10g plain seitan, diced 5ml extra-virgin olive oil for cooking 90g oyster mushroom, prepared 3g dill 70ml water for the batter or dough 15g cooked soya bean 55g dry barley, finely milled 4g poppy seed 10g plain seitan, diced 7ml extra-virgin olive oil for cooking 120g oyster mushroom, prepared 4g dill 95ml water for the batter or dough |
~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 | Arctic Char Teff Salad with lotus stem, fresh ginger and ground linseedFood-Based Omega-3 Arctic Char Teff Salad with lotus stem, fresh ginger and ground linseed. The stated recipe centres on arctic char, teff, lotus stem, fresh ginger, 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. |
115g cooked Arctic char fillet 45g dry teff, cooked 2g ground linseed 1ml extra-virgin olive oil for cooking 80g lotus stem, prepared 2g fresh ginger 30ml water for steaming or pan-cooking 155g cooked Arctic char fillet 60g dry teff, cooked 2g ground linseed 1ml extra-virgin olive oil for cooking 120g lotus stem, prepared 3g fresh ginger 45ml water for steaming or pan-cooking 195g cooked Arctic char fillet 70g dry teff, cooked 3g ground linseed 1ml extra-virgin olive oil for cooking 160g lotus stem, prepared 4g fresh ginger 60ml water for steaming or pan-cooking |
~415 kcal~550 kcal~685 kcal
P: 33g44g55g
| Fiber: 48g64g80g
| F: 10g13g16g
|
| B | Butter Bean, Mycoprotein & Freekeh Pilaf with kabocha, fennel frond and avocadoLegume Fibre Base Butter Bean, Mycoprotein & Freekeh Pilaf with kabocha, fennel frond and avocado. For a reproducible preparation, the core ingredients are butter bean and mycoprotein, freekeh, kabocha, fennel frond, and avocado. 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. |
110g cooked butter bean 25g dry freekeh, cooked 9g avocado 125g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 80g kabocha, prepared 2g fennel frond 30ml water for steaming or pan-cooking 155g cooked butter bean 30g dry freekeh, cooked 11g avocado 170g plain mycoprotein pieces 4ml extra-virgin olive oil for cooking 120g kabocha, prepared 3g fennel frond 45ml water for steaming or pan-cooking 235g cooked butter bean 30g dry freekeh, cooked 13g avocado 180g plain mycoprotein pieces 7ml extra-virgin olive oil for cooking 160g kabocha, prepared 4g fennel frond 60ml water for steaming or pan-cooking |
~410 kcal~550 kcal~685 kcal
P: 29g39g49g
| Fiber: 53g71g89g
| F: 9g12g15g
|