Arthritis Meal Plan
Arthritis Meal Plan
One in 7 Aussies has some form of arthritis, experiencing a range of inflammatory conditions that affect the bones, muscles and joints*. Following an antioxidant-rich healthy eating pattern together with regular exercise plays an important role in managing these conditions.
This 7-day meal plan provides guidance and ideas for healthy meals and snacks suitable for people with arthritis aged primarily 60 years and over. It includes a variety of wholegrains, quality sources of protein, healthy fats with a particular emphasis on omega 3s, fibre and antioxidants, all important nutritional considerations for helping to effectively manage the symptoms of arthritis.
Notes About This Meal Plan
- This meal plan provides an average of 8700 kilojoules per day. Your energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
- This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating** for adults aged 60-80 years. It provides at least 2.5 serves of dairy per day. Males aged 70 years and over require an extra serve of dairy daily. Women 60+ years require an additional 1.5 serves of dairy daily.
- This meal plan provides plenty of vegetables, whole fruit, whole grains, legumes, seeds, nuts and fatty fish and provides 7 eggs per week.
- Include a variety of coloured vegetables such as beetroots, broccoli, carrots, tomatoes, cauliflower, pumpkin, capsicum, spinach, kale to assist in boosting your nutrient and antioxidant intake. Fruit like berries, cherries and oranges are also antioxidant rich.
- There is limited scientific evidence that suggests eating nightshade vegetables such as eggplant, tomatoes, capsicum and potatoes triggers arthritis symptoms. However, if you find you do react after eating nightshade vegetables, consider replacing them with other alternatives such as sweet potatoes, cauliflower or mushrooms.
- Avoid processed meat such as bacon, salami, and ham.
- Note it is also important to drink plenty of water.
- This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.
- This is a general meal plan for arthritis. People with gout, on medication or with additional medical issues should seek advice from their health care practitioner before changing their diet.
* Arthritis Report, Australian Institute of Health and Welfare, Australian Government, 2020
**Australian Guide to Healthy Eating, NHMRC, Commonwealth of Australia, 2013
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Day One
Breakfast
Muesli Yoghurt: 1 cup (200g) of natural yoghurt with 2 tsp chia/linseed seeds and ⅓ cup dry toasted muesli + 1 medium orange
Lunch
Tuna and Salad Wrap: 1 can tuna + ½ mashed avocado + 2 cups salad vegetables (e.g. spinach, cucumber, carrot, capsicum) + 1 slice barley/ wholegrain wrap
Dinner
Spinach and Feta Omelette with Pine Nuts and Parsley (1 serve)
Serve with wholegrain bread + 2 cups of salad (eg tomato, carrot, capsicum, cucumber) with balsamic dressing.
Dessert/Supper
Mixed Berries with Honeyed Ricotta: 1 cup mixed berries with 2-3 tbsp ricotta cheese and a drizzle of honey.
Snacks
1 glass of milk + handful of walnuts
Day Two
Breakfast
Wholegrain Cereal: ¾ cup wholegrain cereal + 1 cup milk + 2 tbsp almond flakes + 1 cup of blueberries
Lunch
Chicken, Tomato and Hummus on Toast: 2 wholegrain slices of toast topped with hummus, chicken breast, sliced tomato and rocket.
Dinner
Lentil, Vegetable & Barley Soup: Made with 1 cup canned/cooked lentils, drained, plus 1 cup vegetables (e.g. celery, carrot, broccoli) + 1 cup canned tomato + salt-reduced vegetable stock and 1 cup cooked barley.
Dessert/Supper
Yoghurt with Linseeds: 1 tub yoghurt with 1 tbsp linseeds
Snacks
1 serve of fruit (e.g. apple, pear, or peach) + 3-4 slices of cheese (40g)
Day Three
Breakfast
Nutty Toast with Banana: Wholegrain toast topped with no added salt/sugar nut spread, banana slices and 2 tbsp almond flakes + 1 glass of milk
Lunch
Salmon Salad: 1 canned salmon, drained + 1 cup of spinach + cherry tomatoes + ½ onion + ½ avocado + 4 cubed cheese + lemon juice + black pepper. Served with whole grain bread.
Dinner
Soto Ayam (Balinese Chicken Soup) (1 serve)
Dessert/Supper
Strawberry Smoothie Blend: 1 cup milk + 1 cup of strawberries, topped with almond flakes.
Snacks
2-3 wholegrain crackers with hummus and cucumber slices.
Day Four
Breakfast
Porridge: ½ cup dried rolled oats + 2 tbsp walnuts with 1 cup milk + 1 cup of raspberries
Lunch
Healthy Lentil and Feta Frittata (1 serve)
Dinner
One-Tray Baked Chicken & Rainbow Veggies Per serve - make with 100g lean chicken, 1 small sweet potato and 2 cups veggies (e.g. beetroots, kales, cauliflower, broccoli).
Dessert/Supper
Fruit Salad: 1 cup fresh fruit salad (e.g. strawberries, blueberries, apple and orange) + 2 tbsp pistachios
Snacks
1 tub of yoghurt + handful of almonds
Day 5
Breakfast
Avocado toast with Scrambled Egg: Rye bread topped with avocado mash and 2 scrambled eggs + 1 glass of milk + 1 medium orange
Lunch
Beetroot, Asparagus and Mixed Bean Salad: Made with canned and drained whole baby beetroot, asparagus, ¼ cup crumbled feta cheese, mixed beans and walnut + balsamic dressing.
Dinner
Pork Stir-fry: Made with 100g lean pork tenderloin + 2 cups mixed veg stir-fried with canola oil. Serve with 1 cup cooked brown rice.
Dessert/Supper
Yoghurt with Blueberries and Pistachios: 1 tub yoghurt with 1 cup blueberries and 2 tbsp pistachios
Snack
2-3 wholegrain crackers with cottage cheese and cherry tomatoes.
Day 6
Breakfast
Wholegrain Cereal: ¾ cup wholegrain cereal + 1 cup milk + 1 tbsp linseed seeds + 2 kiwifruits
Lunch
Egg Buddha Bowls (1 serve)
Dinner
Grilled Salmon & Vegetables: 125g grilled salmon fillet + 2 cups steamed vegetables (e.g. broccoli, carrot, capsicum, peas) + ½ cup mashed sweet potato
Dessert/Supper
Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese
Snack
1 glass of calcium fortified plant milk (e.g. oat or almond milk)
Day 7
Breakfast
Mixed Berry Chia Pudding (to be prepared on the night before): Mix well together 3 tbsp chia seeds with 1 cup milk, refrigerate overnight, topped with mixed berries and 1 tbsp linseeds.
Lunch
Black Bean Bruschetta on Sourdough: Sourdough topped with ½ cup mashed avocado, cherry tomatoes, and ½ cup canned and drained black beans, squeezed with lime juice.
Dinner
Avocado Pasta: Combine 1 cup of wholemeal pasta with cherry tomatoes, diced onion, 100g cooked chicken breast and home-made avocado sauce (blend ripe avocado, basil, 1-2 garlic cloves, 1-2 tbs water and lemon juice with food processor).
Dessert/Super
Banana Smoothie: Blend 1 cup milk + 1 medium banana, topped with linseeds
Snack
1 tub yoghurt + handful of walnuts