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 | Brown Lentil, Calcium-Set Tofu & Teff Pancake with tomatillo, tamarind and hemp kernelLegume Fibre Base Brown Lentil, Calcium-Set Tofu & Teff Pancake with tomatillo, tamarind and hemp kernel. Measured ingredients for this preparation: brown lentil and calcium-set tofu, teff, tomatillo, tamarind, and hemp kernel. 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. |
85g cooked brown lentil 45g dry teff, finely milled 7g hemp kernel 25g low-fat calcium-set tofu, diced 2ml extra-virgin olive oil for cooking 80g tomatillo, prepared 4g tamarind 45ml water for the batter or dough 115g cooked brown lentil 55g dry teff, finely milled 7g hemp kernel 40g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 120g tomatillo, prepared 6g tamarind 70ml water for the batter or dough 125g cooked brown lentil 75g dry teff, finely milled 11g hemp kernel 50g low-fat calcium-set tofu, diced 3ml extra-virgin olive oil for cooking 160g tomatillo, prepared 8g tamarind 95ml water for the batter or dough |
~380 kcal~495 kcal~625 kcal
P: 21g28g35g
| Fiber: 56g73g92g
| F: 8g10g13g
|
| B | Soy Yoghurt Freekeh Bowl with quince, walnut and tamarindCultured Protein Pair Soy Yoghurt Freekeh Bowl with quince, walnut and tamarind. The recipe lists its central ingredients: soy yoghurt, freekeh, quince, tamarind, and walnut. 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. |
150g unsweetened strained soy yoghurt 50g dry freekeh, cooked 5g walnut 80g quince, prepared 4g tamarind 80ml water for cooking the grain, then cooled 210g unsweetened strained soy yoghurt 60g dry freekeh, cooked 7g walnut 120g quince, prepared 6g tamarind 120ml water for cooking the grain, then cooled 250g unsweetened strained soy yoghurt 75g dry freekeh, cooked 9g walnut 160g quince, prepared 8g tamarind 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 | Cannellini Bean, Seitan & Navy Bean Stew with purple sweet potato, chervil and shelled hempLegume Fibre Base Cannellini Bean, Seitan & Navy Bean Stew with purple sweet potato, chervil and shelled hemp. Main components, each measured separately: cannellini bean and seitan, navy bean, purple sweet potato, chervil, and shelled hemp. 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. |
90g cooked cannellini bean 35g dry navy bean, cooked 10g shelled hemp 45g plain seitan, diced 4ml extra-virgin olive oil for cooking 80g purple sweet potato, prepared 2g chervil 160ml unsalted vegetable stock 125g cooked cannellini bean 40g dry navy bean, cooked 12g shelled hemp 65g plain seitan, diced 7ml extra-virgin olive oil for cooking 120g purple sweet potato, prepared 3g chervil 230ml unsalted vegetable stock 145g cooked cannellini bean 50g dry navy bean, cooked 17g shelled hemp 80g plain seitan, diced 8ml extra-virgin olive oil for cooking 160g purple sweet potato, prepared 4g chervil 300ml unsalted vegetable stock |
~480 kcal~640 kcal~800 kcal
P: 31g41g51g
| Fiber: 64g85g106g
| F: 11g15g19g
|
| B | Trout Sorghum Plate with bok choy, fennel frond and chia seedFood-Based Omega-3 Trout Sorghum Plate with bok choy, fennel frond and chia seed. The ingredient breakdown is specific to this dish: trout, sorghum, bok choy, fennel frond, and chia 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 rainbow trout fillet 80g dry sorghum, cooked 14g chia seed 2ml extra-virgin olive oil for cooking 80g bok choy, prepared 2g fennel frond 30ml water for steaming or pan-cooking 80g cooked rainbow trout fillet 105g dry sorghum, cooked 17g chia seed 3ml extra-virgin olive oil for cooking 120g bok choy, prepared 3g fennel frond 45ml water for steaming or pan-cooking 100g cooked rainbow trout fillet 135g dry sorghum, cooked 17g chia seed 5ml extra-virgin olive oil for cooking 160g bok choy, prepared 4g fennel frond 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 | Strained Yoghurt Red Rice Glass with yuzu, hemp kernel and cacao nibCultured Protein Pair Strained Yoghurt Red Rice Glass with yuzu, hemp kernel and cacao nib. Its measured culinary base comprises strained yoghurt, red rice, yuzu, cacao nib, and hemp kernel. 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 strained yoghurt 25g dry red rice, simmered 12g hemp kernel 30g yuzu, prepared 0.5g cacao nib 80ml water for cooking the grain, then cooled 115g plain low-fat strained yoghurt 30g dry red rice, simmered 16g hemp kernel 40g yuzu, prepared 0.8g cacao nib 120ml water for cooking the grain, then cooled 145g plain low-fat strained yoghurt 40g dry red rice, simmered 19g hemp kernel 50g yuzu, prepared 1g cacao nib 160ml water for cooking the grain, then cooled |
~225 kcal~295 kcal~370 kcal
P: 14g19g24g
| Fiber: 26g35g44g
| F: 7g9g11g
|
| B | Brown Lentil, Seitan & Finger Millet Pâté with aubergine, sumac and chia seedLegume Fibre Base Brown Lentil, Seitan & Finger Millet Pâté with aubergine, sumac and chia seed. The preparation is built from separately portioned brown lentil and seitan, finger millet, aubergine, sumac, and chia 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. |
40g cooked brown lentil 20g dry finger millet, cooked 4g chia seed 15g plain seitan, diced 5ml extra-virgin olive oil for cooking 60g aubergine, prepared 0.5g sumac 30ml water for steaming or pan-cooking 60g cooked brown lentil 25g dry finger millet, cooked 6g chia seed 15g plain seitan, diced 7ml extra-virgin olive oil for cooking 90g aubergine, prepared 0.8g sumac 45ml water for steaming or pan-cooking 80g cooked brown lentil 30g dry finger millet, cooked 8g chia seed 15g plain seitan, diced 8ml extra-virgin olive oil for cooking 120g aubergine, prepared 1g sumac 60ml water for steaming or pan-cooking |
~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 | Salmon Buckwheat Braise with yu choy, mint and flaxseedFood-Based Omega-3 Salmon Buckwheat Braise with yu choy, mint and flaxseed. The stated recipe centres on salmon, buckwheat, yu choy, mint, 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. |
90g cooked wild salmon fillet 60g dry buckwheat, cooked 5g flaxseed 1ml extra-virgin olive oil for cooking 80g yu choy, prepared 2g mint 160ml unsalted vegetable stock 120g cooked wild salmon fillet 80g dry buckwheat, cooked 7g flaxseed 1ml extra-virgin olive oil for cooking 120g yu choy, prepared 3g mint 230ml unsalted vegetable stock 145g cooked wild salmon fillet 100g dry buckwheat, cooked 9g flaxseed 1ml extra-virgin olive oil for cooking 160g yu choy, prepared 4g mint 300ml unsalted vegetable stock |
~415 kcal~550 kcal~685 kcal
P: 33g44g55g
| Fiber: 48g64g80g
| F: 10g13g16g
|
| B | Fava Bean, Mycoprotein & Pearl Barley Traybake with chayote, marjoram and pepitaLegume Fibre Base Fava Bean, Mycoprotein & Pearl Barley Traybake with chayote, marjoram and pepita. For a reproducible preparation, the core ingredients are fava bean and mycoprotein, pearl barley, chayote, marjoram, 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. |
130g cooked fava bean 25g dry pearl barley, cooked 6g pepita 110g plain mycoprotein pieces 2ml extra-virgin olive oil for cooking 80g chayote, prepared 2g marjoram 30ml water for steaming or pan-cooking 165g cooked fava bean 35g dry pearl barley, cooked 7g pepita 150g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 120g chayote, prepared 3g marjoram 45ml water for steaming or pan-cooking 240g cooked fava bean 35g dry pearl barley, cooked 11g pepita 175g plain mycoprotein pieces 3ml extra-virgin olive oil for cooking 160g chayote, prepared 4g marjoram 60ml water for steaming or pan-cooking |
~410 kcal~550 kcal~685 kcal
P: 29g39g49g
| Fiber: 53g71g89g
| F: 9g12g15g
|