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.
🌅
Meal 1 — Breakfast
7:00 – 9:00 AM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Fava Bean, Calcium-Set Tofu & Blue Corn Cracker with asparagus, rosemary and shelled hempLegume Fibre Base Fava Bean, Calcium-Set Tofu & Blue Corn Cracker with asparagus, rosemary and shelled hemp. Measured ingredients for this preparation: fava bean and calcium-set tofu, blue corn, asparagus, rosemary, 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. |
100g cooked fava bean 40g dry blue corn, finely milled 7g shelled hemp 40g low-fat calcium-set tofu, diced 1ml extra-virgin olive oil for cooking 80g asparagus, prepared 2g rosemary 45ml water for the batter or dough 130g cooked fava bean 50g dry blue corn, finely milled 8g shelled hemp 60g low-fat calcium-set tofu, diced 1ml extra-virgin olive oil for cooking 120g asparagus, prepared 3g rosemary 70ml water for the batter or dough 155g cooked fava bean 65g dry blue corn, finely milled 12g shelled hemp 70g low-fat calcium-set tofu, diced 1ml extra-virgin olive oil for cooking 160g asparagus, prepared 4g rosemary 95ml water for the batter or dough |
~380 kcal~495 kcal~625 kcal
P: 21g28g35g
| Fiber: 56g73g92g
| F: 8g10g13g
|
| B | Skyr Barley Bowl with sour cherry, pecan and lemon balmCultured Protein Pair Skyr Barley Bowl with sour cherry, pecan and lemon balm. The recipe lists its central ingredients: skyr, barley, sour cherry, lemon balm, and pecan. 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. |
145g plain skyr 50g dry barley, cooked 9g pecan 80g sour cherry, prepared 0.5g lemon balm 80ml water for cooking the grain, then cooled 205g plain skyr 60g dry barley, cooked 12g pecan 120g sour cherry, prepared 0.8g lemon balm 120ml water for cooking the grain, then cooled 250g plain skyr 75g dry barley, cooked 16g pecan 160g sour cherry, prepared 1g lemon balm 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 | Edamame, Seitan & Job's Tears Pilaf with purple sweet potato, annatto and flaxseedLegume Fibre Base Edamame, Seitan & Job's Tears Pilaf with purple sweet potato, annatto and flaxseed. Main components, each measured separately: edamame and seitan, job's tears, purple sweet potato, annatto, 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. |
50g cooked edamame 50g dry job's tears, cooked 3g flaxseed 70g plain seitan, diced 3ml extra-virgin olive oil for cooking 80g purple sweet potato, prepared 0.5g annatto 30ml water for steaming or pan-cooking 95g cooked edamame 60g dry job's tears, cooked 5g flaxseed 80g plain seitan, diced 3ml extra-virgin olive oil for cooking 120g purple sweet potato, prepared 0.8g annatto 45ml water for steaming or pan-cooking 110g cooked edamame 75g dry job's tears, cooked 7g flaxseed 100g plain seitan, diced 4ml extra-virgin olive oil for cooking 160g purple sweet potato, prepared 1g annatto 60ml water for steaming or pan-cooking |
~480 kcal~640 kcal~800 kcal
P: 31g41g51g
| Fiber: 64g85g106g
| F: 11g15g19g
|
| B | Arctic Char Freekeh Braise with lotus stem, sage and chia seedFood-Based Omega-3 Arctic Char Freekeh Braise with lotus stem, sage and chia seed. The ingredient breakdown is specific to this dish: arctic char, freekeh, lotus stem, sage, and chia 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. |
65g cooked Arctic char fillet 70g dry freekeh, cooked 7g chia seed 4ml extra-virgin olive oil for cooking 80g lotus stem, prepared 2g sage 160ml unsalted vegetable stock 85g cooked Arctic char fillet 90g dry freekeh, cooked 10g chia seed 5ml extra-virgin olive oil for cooking 120g lotus stem, prepared 3g sage 230ml unsalted vegetable stock 110g cooked Arctic char fillet 110g dry freekeh, cooked 10g chia seed 8ml extra-virgin olive oil for cooking 160g lotus stem, prepared 4g sage 300ml unsalted vegetable stock |
~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 Oat Cup with blueberry, pine nut and vanillaCultured Protein Pair Strained Yoghurt Oat Cup with blueberry, pine nut and vanilla. Its measured culinary base comprises strained yoghurt, oat, blueberry, vanilla, and pine nut. 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. |
95g plain low-fat strained yoghurt 20g dry oat, cooked 7g pine nut 60g blueberry, prepared 0.5g vanilla 80ml water for cooking the grain, then cooled 130g plain low-fat strained yoghurt 25g dry oat, cooked 9g pine nut 90g blueberry, prepared 0.8g vanilla 120ml water for cooking the grain, then cooled 160g plain low-fat strained yoghurt 30g dry oat, cooked 12g pine nut 120g blueberry, prepared 1g vanilla 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 14g19g24g
| Fiber: 26g35g44g
| F: 7g9g11g
|
| B | Pigeon Pea, Seitan & Sorghum Patty with aubergine, mint and pepitaLegume Fibre Base Pigeon Pea, Seitan & Sorghum Patty with aubergine, mint and pepita. The preparation is built from separately portioned pigeon pea and seitan, sorghum, aubergine, mint, 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. |
40g cooked pigeon pea 20g dry sorghum, finely milled 3g pepita 15g plain seitan, diced 4ml extra-virgin olive oil for cooking 60g aubergine, prepared 2g mint 45ml water for the batter or dough 75g cooked pigeon pea 20g dry sorghum, finely milled 3g pepita 15g plain seitan, diced 7ml extra-virgin olive oil for cooking 90g aubergine, prepared 3g mint 70ml water for the batter or dough 75g cooked pigeon pea 30g dry sorghum, finely milled 4g pepita 20g plain seitan, diced 8ml extra-virgin olive oil for cooking 120g aubergine, prepared 4g mint 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 Red Rice Bake with bok choy, tarragon and olive oilFood-Based Omega-3 Trout Red Rice Bake with bok choy, tarragon and olive oil. The stated recipe centres on trout, red rice, bok choy, tarragon, and olive oil. 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 cooked rainbow trout fillet 60g dry red rice, cooked 3ml olive oil 80g bok choy, prepared 2g tarragon 30ml water for steaming or pan-cooking 145g cooked rainbow trout fillet 80g dry red rice, cooked 4ml olive oil 120g bok choy, prepared 3g tarragon 45ml water for steaming or pan-cooking 180g cooked rainbow trout fillet 100g dry red rice, cooked 5ml olive oil 160g bok choy, prepared 4g tarragon 60ml water for steaming or pan-cooking |
~415 kcal~550 kcal~685 kcal
P: 33g44g55g
| Fiber: 48g64g80g
| F: 10g13g16g
|
| B | Carlin Pea, Mycoprotein & Finger Millet Casserole with watercress, tamarind and pepitaLegume Fibre Base Carlin Pea, Mycoprotein & Finger Millet Casserole with watercress, tamarind and pepita. For a reproducible preparation, the core ingredients are carlin pea and mycoprotein, finger millet, watercress, tamarind, and pepita. 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. |
135g cooked carlin pea 25g dry finger millet, cooked 6g pepita 105g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 80g watercress, prepared 4g tamarind 30ml water for steaming or pan-cooking 175g cooked carlin pea 35g dry finger millet, cooked 10g pepita 135g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 120g watercress, prepared 6g tamarind 45ml water for steaming or pan-cooking 210g cooked carlin pea 45g dry finger millet, cooked 13g pepita 170g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 160g watercress, prepared 8g tamarind 60ml water for steaming or pan-cooking |
~410 kcal~550 kcal~685 kcal
P: 29g39g49g
| Fiber: 53g71g89g
| F: 9g12g15g
|