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 | Adzuki, Mycoprotein & Amaranth Loaf with nopales, tarragon and poppy seedLegume Fibre Base Adzuki, Mycoprotein & Amaranth Loaf with nopales, tarragon and poppy seed. Measured ingredients for this preparation: adzuki and mycoprotein, amaranth, nopales, tarragon, and poppy seed. 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 adzuki 15g dry amaranth, cooked 9g poppy seed 110g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 80g nopales, prepared 2g tarragon 30ml water for steaming or pan-cooking 145g cooked adzuki 20g dry amaranth, cooked 11g poppy seed 140g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 120g nopales, prepared 3g tarragon 45ml water for steaming or pan-cooking 155g cooked adzuki 35g dry amaranth, cooked 13g poppy seed 175g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 160g nopales, prepared 4g tarragon 60ml water for steaming or pan-cooking |
~375 kcal~500 kcal~625 kcal
P: 26g34g42g
| Fiber: 48g64g80g
| F: 9g12g15g
|
| B | Cottage Cheese Job's Tears Bowl with blood orange, macadamia and cloveCultured Protein Pair Cottage Cheese Job's Tears Bowl with blood orange, macadamia and clove. The recipe lists its central ingredients: cottage cheese, job's tears, blood orange, clove, and macadamia. 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. |
110g plain low-fat cottage cheese 60g dry job's tears, cooked 3g macadamia 80g blood orange, prepared 0.5g clove 80ml water for cooking the grain, then cooled 145g plain low-fat cottage cheese 75g dry job's tears, cooked 5g macadamia 120g blood orange, prepared 0.8g clove 120ml water for cooking the grain, then cooled 175g plain low-fat cottage cheese 95g dry job's tears, cooked 7g macadamia 160g blood orange, prepared 1g clove 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 | Black Lentil, Calcium-Set Tofu & Farro Pottage with tomatillo, epazote and avocadoLegume Fibre Base Black Lentil, Calcium-Set Tofu & Farro Pottage with tomatillo, epazote and avocado. Main components, each measured separately: black lentil and calcium-set tofu, farro, tomatillo, epazote, and avocado. 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. If it feels more comfortable, split this large serving into two sittings. This food-first combination supports variety and is not a treatment for arthritis or inflammation. |
100g cooked black lentil 65g dry farro, cooked 11g avocado 30g low-fat calcium-set tofu, diced 7ml extra-virgin olive oil for cooking 80g tomatillo, prepared 0.5g epazote 160ml unsalted vegetable stock 140g cooked black lentil 85g dry farro, cooked 12g avocado 35g low-fat calcium-set tofu, diced 10ml extra-virgin olive oil for cooking 120g tomatillo, prepared 0.8g epazote 230ml unsalted vegetable stock 155g cooked black lentil 110g dry farro, cooked 16g avocado 50g low-fat calcium-set tofu, diced 12ml extra-virgin olive oil for cooking 160g tomatillo, prepared 1g epazote 300ml unsalted vegetable stock |
~485 kcal~645 kcal~810 kcal
P: 24g32g40g
| Fiber: 72g96g120g
| F: 11g15g19g
|
| B | Arctic Char Oat Bake with rainbow carrot, chervil and almondFood-Based Omega-3 Arctic Char Oat Bake with rainbow carrot, chervil and almond. The ingredient breakdown is specific to this dish: arctic char, oat, rainbow carrot, chervil, and almond. 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 85g dry oat, cooked 2g almond 1ml extra-virgin olive oil for cooking 80g rainbow carrot, prepared 2g chervil 30ml water for steaming or pan-cooking 85g cooked Arctic char fillet 110g dry oat, cooked 2g almond 2ml extra-virgin olive oil for cooking 120g rainbow carrot, prepared 3g chervil 45ml water for steaming or pan-cooking 110g cooked Arctic char fillet 135g dry oat, cooked 3g almond 2ml extra-virgin olive oil for cooking 160g rainbow carrot, prepared 4g chervil 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 | Quark Sorghum Glass with persimmon, poppy seed and lavenderCultured Protein Pair Quark Sorghum Glass with persimmon, poppy seed and lavender. Its measured culinary base comprises quark, sorghum, persimmon, lavender, and poppy seed. 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. |
75g plain low-fat quark 10g dry sorghum, simmered 15g poppy seed 60g persimmon, prepared 0.5g lavender 80ml water for cooking the grain, then cooled 95g plain low-fat quark 15g dry sorghum, simmered 19g poppy seed 90g persimmon, prepared 0.8g lavender 120ml water for cooking the grain, then cooled 115g plain low-fat quark 15g dry sorghum, simmered 26g poppy seed 120g persimmon, prepared 1g lavender 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 13g17g21g
| Fiber: 27g36g45g
| F: 7g9g12g
|
| B | Adzuki, Calcium-Set Tofu & Spelt Bite with Romanesco cauliflower, hoja santa and pistachioLegume Fibre Base Adzuki, Calcium-Set Tofu & Spelt Bite with Romanesco cauliflower, hoja santa and pistachio. The preparation is built from separately portioned adzuki and calcium-set tofu, spelt, Romanesco cauliflower, hoja santa, and pistachio. 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. |
25g cooked adzuki 30g dry spelt, cooked 2g pistachio 10g low-fat calcium-set tofu, diced 4ml extra-virgin olive oil for cooking 60g Romanesco cauliflower, prepared 0.5g hoja santa 30ml water for steaming or pan-cooking 45g cooked adzuki 35g dry spelt, cooked 3g pistachio 10g low-fat calcium-set tofu, diced 5ml extra-virgin olive oil for cooking 90g Romanesco cauliflower, prepared 0.8g hoja santa 45ml water for steaming or pan-cooking 75g cooked adzuki 35g dry spelt, cooked 5g pistachio 10g low-fat calcium-set tofu, diced 7ml extra-virgin olive oil for cooking 120g Romanesco cauliflower, prepared 1g hoja santa 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 | Sea Trout Blue Maize Chowder with jicama, sumac and sesameFood-Based Omega-3 Sea Trout Blue Maize Chowder with jicama, sumac and sesame. The stated recipe centres on sea trout, blue maize, jicama, sumac, and sesame. 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. |
80g cooked sea trout fillet 65g dry blue maize, cooked 3g sesame 1ml extra-virgin olive oil for cooking 80g jicama, prepared 0.5g sumac 30ml water for steaming or pan-cooking 110g cooked sea trout fillet 85g dry blue maize, cooked 3g sesame 1ml extra-virgin olive oil for cooking 120g jicama, prepared 0.8g sumac 45ml water for steaming or pan-cooking 140g cooked sea trout fillet 105g dry blue maize, cooked 4g sesame 1ml extra-virgin olive oil for cooking 160g jicama, prepared 1g sumac 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~695 kcal
P: 26g35g44g
| Fiber: 56g75g94g
| F: 10g13g16g
|
| B | Black Lentil, Seitan & Black Rice Bowl with aubergine, mint and cobnutLegume Fibre Base Black Lentil, Seitan & Black Rice Bowl with aubergine, mint and cobnut. For a reproducible preparation, the core ingredients are black lentil and seitan, black rice, aubergine, mint, and cobnut. 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. |
120g cooked black lentil 15g dry black rice, cooked 7g cobnut 75g plain seitan, diced 2ml extra-virgin olive oil for cooking 80g aubergine, prepared 2g mint 30ml water for steaming or pan-cooking 155g cooked black lentil 20g dry black rice, cooked 9g cobnut 95g plain seitan, diced 3ml extra-virgin olive oil for cooking 120g aubergine, prepared 3g mint 45ml water for steaming or pan-cooking 155g cooked black lentil 35g dry black rice, cooked 10g cobnut 130g plain seitan, diced 4ml extra-virgin olive oil for cooking 160g aubergine, prepared 4g mint 60ml water for steaming or pan-cooking |
~410 kcal~545 kcal~680 kcal
P: 32g42g52g
| Fiber: 50g67g84g
| F: 9g12g15g
|