Health

Soothe arthritis

Our seven-day meal plan focuses on healthy eating and weight maintenance, the key to easing joint pain

If you suffer from arthritis and have wondered if there’s anything you can eat to help it, you’re not alone. There are several theories about diet and arthritis. Some research has been conducted to suggest that omega-3 fatty acids found in certain fish may help reduce inflammation. Researchers in England have found a possible link between consumption of brightly coloured fruits and vegetables, such as oranges, bell peppers, pumpkins, tangerines and papayas, and lower odds of developing inflammatory polyarthritis.

The one conclusion drawn by research institutes and arthritis experts, however, is that eating a healthy diet and maintaining a healthy weight is the most important nutritional advice to help manage arthritis. Excess weight puts increased stress on your weight-bearing joints, increasing joint pain, stiffness and inflammation. So, the good news is that eating a healthy diet will help prevent other chronic diseases like heart disease, cancer and diabetes.

Aim to drink 8 cups of water throughout each day.

How to use our meal plan
• Use the drop-down menu below to get your daily menu.
• Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast

• 1 cup (250 mL) light cottage cheese
• ½ cup (125 mL) strawberries
• 1 piece whole wheat toast
• 1 tsp jam
Snack

• 1 peach
Lunch

1 vegetarian wrap
• 1 whole wheat tortilla
• ½ cup (125 mL) romaine lettuce
• ¼ cup (60 mL) shredded carrots
• ¼ cup (60 mL) sliced red pepper
• 2 tbsp (30 mL) hummus
• ¼ cup (60 mL) slices avocado
Snack

• ¼ cup(60 g) roasted almonds
• 1 cup (250 mL) skim milk
Dinner

• 5 stalks steamed asparagus
Tuesday
Breakfast

• 1 toaster waffle
• 1 cup (250 mL) orange juice
Snack

• 1 cup (250 mL) fruit yogurt
Lunch

• Leftover Grilled Moroccan chicken and couscous salad
• 1 carrot, cut in sticks
• 1 celery stalk, cut in sticks
Snack

• 4 Melba toast crackers
• 1 ½ oz. swiss cheese, sliced
• ½ cup (125 g) grapes
Dinner

• ½ cup (125 mL) blue tortilla chips
• 3 tbsp (45 mL) salsa
• ½ c.(125 mL) frozen yogurt
Wednesday
Breakfast

• 1 cup (250 mL) whole grain cereal
• ½ cup (125 mL) milk
• ½ cup (125 mL) blueberries
Snack

• 1 orange
Lunch

Arugula and goat cheese salad
• 1 cup (250 mL) arugula
• 1 cup(250 mL) mixed greens
• 2 tbsp (40 mL) crumbled goat cheese
• ¼ cup (60 g) walnuts
• ½ pear, slices
• 1 tbsp (20 mL) salad dressing
Pita chips
• 1 pita, coat with margarine and sprinkle with garlic powder – toast at light temperature & cut into quarters
• 1 cup (250 mL) skim milk
Snack

• 1 apple
Dinner

-suggested adaptation: use one type of white fish only, supplement second fish with peppers and zucchini

• 1 cup (250mL) couscous
• 1 cup (250 mL) mixed berries
• 2 tbsp (30 mL) whipped cream
Thursday
Breakfast

• 1 English muffin, whole wheat
• 2 tbsp (40 mL) peanut butter
• ½ sliced apple topping
• 1 cup (250 mL) skim milk
Snack

• 1 peach
Lunch

1 tuna sandwich
• 2 slices whole wheat bread
• 4 oz. tuna, mixed with 1 tbsp mayonnaise
• 1 tsp mustard
• ¼ cup (60 mL) sliced cucumber
• 3-4 leaves romaine lettuce
Snack

• 4 ginger snaps
• ¼ cup raisins
Dinner

• ¼ cantaloupe
Friday
Breakfast

1 easy smoothie

Blend together

• 1 cup (250 mL) vanilla yogurt
• ½ banana
• ½ cup (125 g) frozen strawberries
• 1 rice cake
Snack

• ½ whole wheat bagel, toasted
• 1 tsp peanut butter
Lunch

• Leftover Feta, rapini and sweet red pepper pasta
• 1 plum
Snack

• 1 apple
• 1 ½ oz. sliced cheese
Dinner

• 1 serving Balsamic salmon
• 1 cup (250 mL) steamed broccoli
• ½ cup (125 mL) cooked brown rice
• ½ cup (125 mL) ice cream
Saturday
Breakfast

• 3 4-inch pancakes
• ½ sliced banana (topping)
• 1 cup (250 mL) skim milk
Snack

• 1 orange
Lunch

Balsamic salmon salad
• leftover Balsamic salmon, chopped
• 1 cup (250 mL) shredded romaine lettuce
• ½ cup (125 mL) chopped mushrooms
• ½ toasted whole wheat pita
Snack

• 1 cup (250 mL) yogurt
Dinner

Spinach salad
• 1 cup (250 mL) fresh spinach
• ¼ cup (60 mL) sliced mushrooms
• ½ orange, sectioned
• 1 tbsp (15 mL) salad dressing
• 1 serving Rhubarb mango crisp
Sunday
Breakfast

• 2 pieces French toast
• 1 tsp cinnamon-sugar
• 1 cup (250 mL) orange juice
Snack

• 1 cup (250 mL) plain or vanilla yogurt
• ½ cup (125 mL) fresh berries
Lunch

• 1 cup (250 mL) Low-fat tomato-zucchini soup
• 4 cracked wheat crackers
• 1 cup (250 mL) skim milk
• 1 apple
Snack

• 1 banana
• ¼ cup (60 g) roasted almonds
Dinner

• 1 serving Christmas morning frittata – enjoy the holiday spirit any time of year!
• 1 tbsp medium spicy salsa
• 3 small roasted potatoes, cubed
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu