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 | Yellow Split Pea, Mycoprotein & Farro Porridge with bamboo shoot, mint and pepitaLegume Fibre Base Yellow Split Pea, Mycoprotein & Farro Porridge with bamboo shoot, mint and pepita. Measured ingredients for this preparation: yellow split pea and mycoprotein, farro, bamboo shoot, mint, and pepita. Each quantity is recorded independently, making the composition clear and reproducible. Additional components measured separately for the method: extra-virgin olive oil. The bamboo shoots are boiled and drained before they enter the dish. 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. |
120g cooked yellow split pea 20g dry farro, simmered 10g pepita 75g plain mycoprotein pieces 1ml extra-virgin olive oil for cooking 80g bamboo shoot, boiled and drained 2g mint 160ml unsalted vegetable stock 130g cooked yellow split pea 35g dry farro, simmered 11g pepita 110g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 120g bamboo shoot, boiled and drained 3g mint 230ml unsalted vegetable stock 155g cooked yellow split pea 45g dry farro, simmered 15g pepita 135g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 160g bamboo shoot, boiled and drained 4g mint 300ml unsalted vegetable stock |
~375 kcal~500 kcal~625 kcal
P: 26g34g42g
| Fiber: 48g64g80g
| F: 9g12g15g
|
| B | Cottage Cheese Oat Bowl with apricot, peanut and toasted riceCultured Protein Pair Cottage Cheese Oat Bowl with apricot, peanut and toasted rice. The recipe lists its central ingredients: cottage cheese, oat, apricot, toasted rice, and peanut. 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. |
80g plain low-fat cottage cheese 65g dry oat, cooked 3g peanut 80g apricot, prepared 0.5g toasted rice 80ml water for cooking the grain, then cooled 95g plain low-fat cottage cheese 85g dry oat, cooked 6g peanut 120g apricot, prepared 0.8g toasted rice 120ml water for cooking the grain, then cooled 130g plain low-fat cottage cheese 100g dry oat, cooked 8g peanut 160g apricot, prepared 1g toasted rice 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 | Pigeon Pea, Calcium-Set Tofu & Sorghum Traybake with lotus stem, black pepper and poppy seedLegume Fibre Base Pigeon Pea, Calcium-Set Tofu & Sorghum Traybake with lotus stem, black pepper and poppy seed. Main components, each measured separately: pigeon pea and calcium-set tofu, sorghum, lotus stem, black pepper, and poppy seed. 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. |
110g cooked pigeon pea 40g dry sorghum, cooked 9g poppy seed 60g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 80g lotus stem, prepared 0.5g black pepper 30ml water for steaming or pan-cooking 145g cooked pigeon pea 50g dry sorghum, cooked 13g poppy seed 80g low-fat calcium-set tofu, diced 4ml extra-virgin olive oil for cooking 120g lotus stem, prepared 0.8g black pepper 45ml water for steaming or pan-cooking 165g cooked pigeon pea 65g dry sorghum, cooked 14g poppy seed 105g low-fat calcium-set tofu, diced 7ml extra-virgin olive oil for cooking 160g lotus stem, prepared 1g black pepper 60ml water for steaming or pan-cooking |
~485 kcal~645 kcal~810 kcal
P: 24g32g40g
| Fiber: 72g96g120g
| F: 11g15g19g
|
| B | Trout Spelt Braise with kabocha, dill and ground linseedFood-Based Omega-3 Trout Spelt Braise with kabocha, dill and ground linseed. The ingredient breakdown is specific to this dish: trout, spelt, kabocha, dill, 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. |
65g cooked rainbow trout fillet 80g dry spelt, cooked 7g ground linseed 4ml extra-virgin olive oil for cooking 80g kabocha, prepared 2g dill 160ml unsalted vegetable stock 90g cooked rainbow trout fillet 105g dry spelt, cooked 7g ground linseed 7ml extra-virgin olive oil for cooking 120g kabocha, prepared 3g dill 230ml unsalted vegetable stock 115g cooked rainbow trout fillet 125g dry spelt, cooked 13g ground linseed 7ml extra-virgin olive oil for cooking 160g kabocha, prepared 4g dill 300ml unsalted vegetable stock |
~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 | Ricotta Cañihua Glass with mulberry, almond and lavenderCultured Protein Pair Ricotta Cañihua Glass with mulberry, almond and lavender. Its measured culinary base comprises ricotta, cañihua, mulberry, lavender, and almond. 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. |
65g plain low-fat ricotta 30g dry cañihua, simmered 4g almond 60g mulberry, prepared 0.5g lavender 80ml water for cooking the grain, then cooled 90g plain low-fat ricotta 35g dry cañihua, simmered 5g almond 90g mulberry, prepared 0.8g lavender 120ml water for cooking the grain, then cooled 100g plain low-fat ricotta 45g dry cañihua, simmered 9g almond 120g mulberry, prepared 1g lavender 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 13g17g21g
| Fiber: 27g36g45g
| F: 7g9g12g
|
| B | Mung Bean, Calcium-Set Tofu & Millet Crispbread with yu choy, yuzu and pistachioLegume Fibre Base Mung Bean, Calcium-Set Tofu & Millet Crispbread with yu choy, yuzu and pistachio. The preparation is built from separately portioned mung bean and calcium-set tofu, millet, yu choy, yuzu, and pistachio. 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. |
20g cooked mung bean 35g dry millet, cooked 4g pistachio 10g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 60g yu choy, prepared 4g yuzu 30ml water for steaming or pan-cooking 25g cooked mung bean 45g dry millet, cooked 5g pistachio 15g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 90g yu choy, prepared 6g yuzu 45ml water for steaming or pan-cooking 45g cooked mung bean 50g dry millet, cooked 6g pistachio 15g low-fat calcium-set tofu, diced 4ml extra-virgin olive oil for cooking 120g yu choy, prepared 8g yuzu 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 | Salmon Pearl Barley Bowl with watercress, oregano and nigella seedFood-Based Omega-3 Salmon Pearl Barley Bowl with watercress, oregano and nigella seed. The stated recipe centres on salmon, pearl barley, watercress, oregano, and nigella seed. 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. |
60g cooked wild salmon fillet 70g dry pearl barley, cooked 4g nigella seed 4ml extra-virgin olive oil for cooking 80g watercress, prepared 2g oregano 30ml water for steaming or pan-cooking 80g cooked wild salmon fillet 90g dry pearl barley, cooked 8g nigella seed 4ml extra-virgin olive oil for cooking 120g watercress, prepared 3g oregano 45ml water for steaming or pan-cooking 95g cooked wild salmon fillet 115g dry pearl barley, cooked 8g nigella seed 7ml extra-virgin olive oil for cooking 160g watercress, prepared 4g oregano 60ml water for steaming or pan-cooking |
~420 kcal~555 kcal~695 kcal
P: 26g35g44g
| Fiber: 56g75g94g
| F: 10g13g16g
|
| B | Pigeon Pea, Seitan & Blue Corn Bowl with daikon, turmeric and pistachioLegume Fibre Base Pigeon Pea, Seitan & Blue Corn Bowl with daikon, turmeric and pistachio. For a reproducible preparation, the core ingredients are pigeon pea and seitan, blue corn, daikon, turmeric, and pistachio. 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. |
100g cooked pigeon pea 10g dry blue corn, cooked 9g pistachio 90g plain seitan, diced 2ml extra-virgin olive oil for cooking 80g daikon, prepared 0.5g turmeric 30ml water for steaming or pan-cooking 130g cooked pigeon pea 15g dry blue corn, cooked 14g pistachio 115g plain seitan, diced 2ml extra-virgin olive oil for cooking 120g daikon, prepared 0.8g turmeric 45ml water for steaming or pan-cooking 155g cooked pigeon pea 20g dry blue corn, cooked 14g pistachio 145g plain seitan, diced 4ml extra-virgin olive oil for cooking 160g daikon, prepared 1g turmeric 60ml water for steaming or pan-cooking |
~410 kcal~545 kcal~680 kcal
P: 32g42g52g
| Fiber: 50g67g84g
| F: 9g12g15g
|