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 | Black Lentil, Calcium-Set Tofu & Millet Bake with asparagus, yuzu and flaxseedLegume Fibre Base Black Lentil, Calcium-Set Tofu & Millet Bake with asparagus, yuzu and flaxseed. Measured ingredients for this preparation: black lentil and calcium-set tofu, millet, asparagus, yuzu, 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. |
95g cooked black lentil 40g dry millet, cooked 6g flaxseed 35g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 80g asparagus, prepared 4g yuzu 30ml water for steaming or pan-cooking 135g cooked black lentil 50g dry millet, cooked 6g flaxseed 45g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 120g asparagus, prepared 6g yuzu 45ml water for steaming or pan-cooking 155g cooked black lentil 65g dry millet, cooked 7g flaxseed 65g low-fat calcium-set tofu, diced 4ml extra-virgin olive oil for cooking 160g asparagus, prepared 8g yuzu 60ml water for steaming or pan-cooking |
~380 kcal~495 kcal~625 kcal
P: 21g28g35g
| Fiber: 56g73g92g
| F: 8g10g13g
|
| B | Skyr Pearl Barley Verrine with dragon fruit, flaxseed and cinnamonCultured Protein Pair Skyr Pearl Barley Verrine with dragon fruit, flaxseed and cinnamon. The recipe lists its central ingredients: skyr, pearl barley, dragon fruit, cinnamon, and flaxseed. 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. |
135g plain skyr 45g dry pearl barley, simmered 15g flaxseed 80g dragon fruit, prepared 0.5g cinnamon 80ml water for cooking the grain, then cooled 185g plain skyr 55g dry pearl barley, simmered 21g flaxseed 120g dragon fruit, prepared 0.8g cinnamon 120ml water for cooking the grain, then cooled 235g plain skyr 65g dry pearl barley, simmered 27g flaxseed 160g dragon fruit, prepared 1g cinnamon 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 | Red Lentil, Seitan & Blue Corn Supper with purple beetroot, turmeric and flaxseedLegume Fibre Base Red Lentil, Seitan & Blue Corn Supper with purple beetroot, turmeric and flaxseed. Main components, each measured separately: red lentil and seitan, blue corn, purple beetroot, turmeric, and flaxseed. 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 red lentil 30g dry blue corn, cooked 9g flaxseed 65g plain seitan, diced 4ml extra-virgin olive oil for cooking 80g purple beetroot, prepared 0.5g turmeric 30ml water for steaming or pan-cooking 145g cooked red lentil 40g dry blue corn, cooked 11g flaxseed 85g plain seitan, diced 7ml extra-virgin olive oil for cooking 120g purple beetroot, prepared 0.8g turmeric 45ml water for steaming or pan-cooking 150g cooked red lentil 55g dry blue corn, cooked 15g flaxseed 115g plain seitan, diced 8ml extra-virgin olive oil for cooking 160g purple beetroot, prepared 1g turmeric 60ml water for steaming or pan-cooking |
~480 kcal~640 kcal~800 kcal
P: 31g41g51g
| Fiber: 64g85g106g
| F: 11g15g19g
|
| B | Trout Barley Skillet with tomatillo, coriander leaf and macadamiaFood-Based Omega-3 Trout Barley Skillet with tomatillo, coriander leaf and macadamia. The ingredient breakdown is specific to this dish: trout, barley, tomatillo, coriander leaf, and macadamia. 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. |
65g cooked rainbow trout fillet 80g dry barley, cooked 8g macadamia 1ml extra-virgin olive oil for cooking 80g tomatillo, prepared 2g coriander leaf 30ml water for steaming or pan-cooking 85g cooked rainbow trout fillet 110g dry barley, cooked 8g macadamia 3ml extra-virgin olive oil for cooking 120g tomatillo, prepared 3g coriander leaf 45ml water for steaming or pan-cooking 105g cooked rainbow trout fillet 135g dry barley, cooked 10g macadamia 4ml extra-virgin olive oil for cooking 160g tomatillo, prepared 4g coriander leaf 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 | Quark Finger Millet Glass with yuzu, sesame and cloveCultured Protein Pair Quark Finger Millet Glass with yuzu, sesame and clove. Its measured culinary base comprises quark, finger millet, yuzu, clove, 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. |
85g plain low-fat quark 20g dry finger millet, simmered 13g sesame 30g yuzu, prepared 0.5g clove 80ml water for cooking the grain, then cooled 115g plain low-fat quark 30g dry finger millet, simmered 16g sesame 40g yuzu, prepared 0.8g clove 120ml water for cooking the grain, then cooled 150g plain low-fat quark 35g dry finger millet, simmered 20g sesame 50g yuzu, prepared 1g clove 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 14g19g24g
| Fiber: 26g35g44g
| F: 7g9g11g
|
| B | Edamame, Seitan & Freekeh Toast with purple sweet potato, miso and pepitaLegume Fibre Base Edamame, Seitan & Freekeh Toast with purple sweet potato, miso and pepita. The preparation is built from separately portioned edamame and seitan, freekeh, purple sweet potato, miso, and pepita. 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. |
20g cooked edamame 20g dry freekeh, milled and baked as toast 4g pepita 10g plain seitan, diced 3ml extra-virgin olive oil for cooking 60g purple sweet potato, prepared 4g miso 45ml water for the batter or dough 35g cooked edamame 25g dry freekeh, milled and baked as toast 4g pepita 10g plain seitan, diced 4ml extra-virgin olive oil for cooking 90g purple sweet potato, prepared 6g miso 70ml water for the batter or dough 35g cooked edamame 30g dry freekeh, milled and baked as toast 5g pepita 15g plain seitan, diced 5ml extra-virgin olive oil for cooking 120g purple sweet potato, prepared 8g miso 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 | Trout Oat Supper with bok choy, tamarind and ground linseedFood-Based Omega-3 Trout Oat Supper with bok choy, tamarind and ground linseed. The stated recipe centres on trout, oat, bok choy, tamarind, and ground linseed. 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 65g dry oat, cooked 2g ground linseed 1ml extra-virgin olive oil for cooking 80g bok choy, prepared 4g tamarind 30ml water for steaming or pan-cooking 105g cooked rainbow trout fillet 90g dry oat, cooked 2g ground linseed 1ml extra-virgin olive oil for cooking 120g bok choy, prepared 6g tamarind 45ml water for steaming or pan-cooking 135g cooked rainbow trout fillet 110g dry oat, cooked 2g ground linseed 1ml extra-virgin olive oil for cooking 160g bok choy, prepared 8g tamarind 60ml water for steaming or pan-cooking |
~415 kcal~550 kcal~685 kcal
P: 33g44g55g
| Fiber: 48g64g80g
| F: 10g13g16g
|
| B | Red Lentil, Mycoprotein & Wild Rice Ragout with jicama, rosemary and poppy seedLegume Fibre Base Red Lentil, Mycoprotein & Wild Rice Ragout with jicama, rosemary and poppy seed. For a reproducible preparation, the core ingredients are red lentil and mycoprotein, wild rice, jicama, rosemary, and poppy 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. |
115g cooked red lentil 25g dry wild rice, cooked 8g poppy seed 105g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 80g jicama, prepared 2g rosemary 30ml water for steaming or pan-cooking 165g cooked red lentil 30g dry wild rice, cooked 10g poppy seed 135g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 120g jicama, prepared 3g rosemary 45ml water for steaming or pan-cooking 190g cooked red lentil 40g dry wild rice, cooked 14g poppy seed 175g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 160g jicama, prepared 4g rosemary 60ml water for steaming or pan-cooking |
~410 kcal~550 kcal~685 kcal
P: 29g39g49g
| Fiber: 53g71g89g
| F: 9g12g15g
|