7-Day Gout Meal Plan
7-Day Gout Meal Plan
A low purine plan with targeted nutrition to lower the risk of recurrent gout attacks.
This program focuses on low purine protein options, plenty of vegetables, and high fiber foods. Citrus fruits provide adequate daily vitamin C and cherries are included for their powerful antioxidant and anti-inflammatory properties. Low-fat dairy products and soy products are added to prevent gout attacks by reducing blood uric acid levels. This meal plan is for 1 person but can easily be adjusted for more.
The following is a list of the recipes included in this plan.
Cherries, Banana & Cottage Cheese
Eggs & Grapefruit Breakfast Box
Blood Orange Tahini Overnight Oats
Banana with Peanut Butter
Grapefruit with Cottage Cheese
Baked Tofu & Cabbage with Peanut Ginger Sauce
Blood Orange & Pistachio Chia Pudding
Chocolate Cherry Chia Pudding
Clean Trail Mix
Southwest Chicken Meal Prep Bowls
Mediterranean Chickpea Quinoa Bowl
Citrus, Fennel & Chicken Rice Bowl
Roasted Broccoli Quinoa Salad
Sweet Potato Noodles with Crispy Chickpeas
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 #SugarFree
This meal plan was created with the following key considerations:
Low Purine
Eating purine-rich foods frequently can increase uric acid levels, which results in gout. Red meats and certain seafood items are higher in purines than white meats and should be eaten only a few times a week. This plan uses protein options such as chicken breast and low purine non-meat proteins like tofu and chickpeas as they don’t raise uric acid levels and may even protect you from gout attacks.
Fiber
Diets high in fiber trigger microorganisms in the gut to produce short-chain fatty acids which resolve gout-associated inflammation. This plan provides over 30 grams of daily fiber from vegetables, whole grains, nuts, and legumes.
Vitamin C
Low levels of vitamin C are found to increase the risk of arthritis development. Getting enough vitamin C in your diet provides antioxidants, helps the kidneys remove uric acid in the urine, and reduces the risk of gout. Grapefruit, oranges, lemons, and lime are included in this plan as they are high in vitamin C and lower in fructose.
No Added Sugars
Fructose and sugar-sweetened beverages can increase the risk of gout and gout attacks, even though they’re not purine-rich. This plan is sugar-free and uses low fructose fruits.
Cherries
Cherries are included in this program as they help prevent attacks by lowering uric acid levels and reducing inflammation. Cherries also contain anthocyanins which have powerful antioxidant and anti-inflammatory properties and are thought to provide protection against gout.
Dairy & Soy Products
This program includes cottage cheese and tofu as research shows that low-fat dairy products and soy products may help prevent gout attacks by reducing blood uric acid levels.
