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

For easy access jump to:

• Day One
• Day Two
• Day Three
• Day Four
• Day Five
• Day Six
• Day Seven

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