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 | Chickpea, Seitan & Wild Rice Pancake with chayote, perilla and pecan oilLegume Fibre Base Chickpea, Seitan & Wild Rice Pancake with chayote, perilla and pecan oil. Measured ingredients for this preparation: chickpea and seitan, wild rice, chayote, perilla, and pecan oil. 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. |
90g cooked chickpea 20g dry wild rice, finely milled 4ml pecan oil 55g plain seitan, diced 80g chayote, prepared 2g perilla 45ml water for the batter or dough 115g cooked chickpea 30g dry wild rice, finely milled 7ml pecan oil 65g plain seitan, diced 120g chayote, prepared 3g perilla 70ml water for the batter or dough 130g cooked chickpea 45g dry wild rice, finely milled 9ml pecan oil 80g plain seitan, diced 160g chayote, prepared 4g perilla 95ml water for the batter or dough |
~370 kcal~500 kcal~625 kcal
P: 25g32g40g
| Fiber: 50g68g85g
| F: 8g11g14g
|
| B | Greek Yoghurt Red Rice Parfait with soursop, hazelnut and fennel pollenCultured Protein Pair Greek Yoghurt Red Rice Parfait with soursop, hazelnut and fennel pollen. The recipe lists its central ingredients: greek yoghurt, red rice, soursop, fennel pollen, and hazelnut. 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. |
135g plain 0% Greek yoghurt 45g dry red rice, simmered 12g hazelnut 80g soursop, prepared 0.5g fennel pollen 80ml water for cooking the grain, then cooled 190g plain 0% Greek yoghurt 55g dry red rice, simmered 16g hazelnut 120g soursop, prepared 0.8g fennel pollen 120ml water for cooking the grain, then cooled 240g plain 0% Greek yoghurt 65g dry red rice, simmered 20g hazelnut 160g soursop, prepared 1g fennel pollen 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 | Marrowfat Pea, Mycoprotein & Blue Maize Pilaf with bamboo shoot, black pepper and pistachio pasteLegume Fibre Base Marrowfat Pea, Mycoprotein & Blue Maize Pilaf with bamboo shoot, black pepper and pistachio paste. Main components, each measured separately: marrowfat pea and mycoprotein, blue maize, bamboo shoot, black pepper, and pistachio paste. 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. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
130g cooked marrowfat pea 40g dry blue maize, cooked 12g pistachio paste 85g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 80g bamboo shoot, boiled and drained 0.5g black pepper 30ml water for steaming or pan-cooking 160g cooked marrowfat pea 55g dry blue maize, cooked 12g pistachio paste 125g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 120g bamboo shoot, boiled and drained 0.8g black pepper 45ml water for steaming or pan-cooking 175g cooked marrowfat pea 75g dry blue maize, cooked 17g pistachio paste 160g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 160g bamboo shoot, boiled and drained 1g black pepper 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~805 kcal
P: 28g37g46g
| Fiber: 68g90g113g
| F: 11g15g19g
|
| B | Arctic Char Black Rice Plate with oyster mushroom, dill and shelled hempFood-Based Omega-3 Arctic Char Black Rice Plate with oyster mushroom, dill and shelled hemp. The ingredient breakdown is specific to this dish: arctic char, black rice, oyster mushroom, dill, and shelled hemp. 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. |
65g cooked Arctic char fillet 90g dry black rice, cooked 4g shelled hemp 2ml extra-virgin olive oil for cooking 80g oyster mushroom, prepared 2g dill 30ml water for steaming or pan-cooking 90g cooked Arctic char fillet 120g dry black rice, cooked 5g shelled hemp 3ml extra-virgin olive oil for cooking 120g oyster mushroom, prepared 3g dill 45ml water for steaming or pan-cooking 110g cooked Arctic char fillet 145g dry black rice, cooked 7g shelled hemp 4ml extra-virgin olive oil for cooking 160g oyster mushroom, prepared 4g dill 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 | Skyr Pearl Barley Glass with pomegranate, ground linseed and lemon balmCultured Protein Pair Skyr Pearl Barley Glass with pomegranate, ground linseed and lemon balm. Its measured culinary base comprises skyr, pearl barley, pomegranate, lemon balm, and ground linseed. 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. |
55g plain skyr 15g dry pearl barley, simmered 15g ground linseed 60g pomegranate, prepared 0.5g lemon balm 80ml water for cooking the grain, then cooled 65g plain skyr 20g dry pearl barley, simmered 19g ground linseed 90g pomegranate, prepared 0.8g lemon balm 120ml water for cooking the grain, then cooled 85g plain skyr 25g dry pearl barley, simmered 23g ground linseed 120g pomegranate, prepared 1g lemon balm 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 11g14g18g
| Fiber: 30g40g50g
| F: 7g9g11g
|
| B | Chickpea, Mycoprotein & Maize Falafel with rainbow carrot, annatto and shelled hempLegume Fibre Base Chickpea, Mycoprotein & Maize Falafel with rainbow carrot, annatto and shelled hemp. The preparation is built from separately portioned chickpea and mycoprotein, maize, rainbow carrot, annatto, and shelled hemp. 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 chickpea 15g dry maize, cooked 7g shelled hemp 35g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 60g rainbow carrot, prepared 0.5g annatto 30ml water for steaming or pan-cooking 45g cooked chickpea 20g dry maize, cooked 9g shelled hemp 50g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 90g rainbow carrot, prepared 0.8g annatto 45ml water for steaming or pan-cooking 65g cooked chickpea 20g dry maize, cooked 11g shelled hemp 60g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 120g rainbow carrot, prepared 1g annatto 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 | Salmon Black Lentil Supper with purple yam, hoja santa and pine nutFood-Based Omega-3 Salmon Black Lentil Supper with purple yam, hoja santa and pine nut. The stated recipe centres on salmon, black lentil, purple yam, hoja santa, and pine nut. 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. |
65g cooked wild salmon fillet 50g dry black lentil, cooked 4g pine nut 3ml extra-virgin olive oil for cooking 80g purple yam, prepared 0.5g hoja santa 30ml water for steaming or pan-cooking 90g cooked wild salmon fillet 60g dry black lentil, cooked 6g pine nut 3ml extra-virgin olive oil for cooking 120g purple yam, prepared 0.8g hoja santa 45ml water for steaming or pan-cooking 115g cooked wild salmon fillet 75g dry black lentil, cooked 7g pine nut 4ml extra-virgin olive oil for cooking 160g purple yam, prepared 1g hoja santa 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~695 kcal
P: 30g40g50g
| Fiber: 52g70g88g
| F: 10g13g16g
|
| B | Marrowfat Pea, Calcium-Set Tofu & Teff Plate with bok choy, turmeric and flaxseedLegume Fibre Base Marrowfat Pea, Calcium-Set Tofu & Teff Plate with bok choy, turmeric and flaxseed. For a reproducible preparation, the core ingredients are marrowfat pea and calcium-set tofu, teff, bok choy, turmeric, and flaxseed. 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 marrowfat pea 35g dry teff, cooked 9g flaxseed 75g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 80g bok choy, prepared 0.5g turmeric 30ml water for steaming or pan-cooking 145g cooked marrowfat pea 45g dry teff, cooked 11g flaxseed 90g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 120g bok choy, prepared 0.8g turmeric 45ml water for steaming or pan-cooking 160g cooked marrowfat pea 60g dry teff, cooked 14g flaxseed 125g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 160g bok choy, prepared 1g turmeric 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~690 kcal
P: 28g37g47g
| Fiber: 54g72g90g
| F: 10g13g16g
|