Arthritis Support 7-Day Meal Plan
Arthritis Support 7-Day Meal Plan
A program designed to help you lower inflammation and manage arthritis symptoms.
Meal planning with arthritis is important to help manage joint pain and fatigue. This program includes essential minerals and vitamins that support bone health and prevent or manage osteoporosis, such as calcium, magnesium, potassium, and vitamin C. Anti-inflammatory foods like omega-3 fatty acids, fiber, and antioxidants are added to help you with inflammatory arthritis by alleviating joint stiffness and pain. Iron and folate deficiencies are addressed in the program as these are commonly found in people with arthritis. This meal plan is for 1 person but can easily be adjusted for more.
Here’s a sneak peek at some of the delicious recipes included in this plan.
Strawberries & Cream Oats
Kiwi Lime Smoothie
One Pan Harissa Chicken, Sweet Potatoes & Broccolini
Chocolate Cherry Overnight Oats
Spiced Cauliflower Rice Bowl
Healthy Fish n' Chips
Turmeric Chicken with Brown Rice
Salsa Verde Salmon with Tomatoes & Brown Rice
Chicken, Kale & Cauliflower Bowls
The plan also includes complete nutritional information, shopping lists, and an easy-to-follow prep guide, making healthy eating quick and effortless.
*Please note that by purchasing this meal plan you agree to the privacy notice and terms and conditions on our website melandanth.com
#GlutenFree #SoyFree
This program was created with the following key considerations:
Bone Building Nutrients
Rheumatoid arthritis can put you at a higher risk for osteoporosis and so you should aim to meet your daily calcium, magnesium, and potassium needs. These minerals play a structural role in bone maintenance and modulate potential bone-damaging inflammation. This plan uses calcium-rich ingredients like fortified milk beverages, Greek yogurt, and salmon. Magnesium is incorporated from food sources like cocoa powder, pumpkin seeds, chia seeds, and leafy greens. Potassium is found in many fruits and vegetables. Vitamin C, (found in fruits like kiwi, strawberries, clementines) is an essential element of bone collagen, inflammation, and pain management.
Omega-3 Fatty Acids
Research suggests that omega-3 fatty acids can help with inflammatory arthritis by alleviating joint stiffness and pain. They have been found to suppress inflammation and modulate the immune response. This program incorporates omega-3 fats from salmon, plant-based oils, and seeds.
Fiber
An imbalance in gut bacteria is often found with arthritis as well as in those at-risk to develop arthritis. Fiber can restore microbial homeostasis and lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. Adding whole grains, legumes, and fruits and vegetables to your meal plan boosts fiber and phytonutrients.
Antioxidants
Antioxidants such as vitamin E, carotenoids, and selenium may help protect joints by removing some of the compounds in the body that cause inflammation. These nutrients can be found in plant-based oils, nuts, seeds, and brightly colored fruits and vegetables such as clementines, red bell pepper, and sweet potato. Cruciferous vegetables like broccolini and cauliflower contain sulforaphane which may help prevent or slow the progression of osteoarthritis. Anthocyanins found in red and purple fruits like cherries and strawberries help reduce the frequency of gout attacks. The polyphenol curcumin in turmeric is incorporated into this program for its role as an anti-inflammatory agent and its use in treating chronic conditions like rheumatoid arthritis.
Iron & Folate
The effects of arthritis medications that are frequently taken long-term may lead to iron and folate deficiencies. Spinach, rice, broccolini, and kale are incorporated into the plan for folate. To boost absorption of iron, this plan pairs foods with iron like chicken, fish, eggs, and pumpkin seeds with vitamin C-rich foods like citrus, tomatoes, or peppers.