7-day gout diet plan pdf - 7-day mayo clinic diet plan pdf
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Updated: May 12,2023





7 Day Gout Diet Meal Plan (PDF & Menu) Gout is a type of arthritis caused by too much uric acid building up in the joints. Uric acid is formed when a substance called purine breaks down, which can be found in different foods. By reducing the amount of purine in your diet, you can effectively manage gout symptoms and prevent flare-ups, along with taking prescribed medication. A Mediterranean-style diet is rich in antioxidants and anti-inflammatory compounds, which can help reduce inflammation and alleviate gout symptoms, further supporting your gout management efforts. This article provides a comprehensive overview of following a diet for gout, including a sample 7-day plan featuring daily meals and a corresponding shopping list. You can jump straight into the 7 day pdf of the plan here. Contents show. Best Foods for a Gout Diet. The general principles of a gout diet follow typical healthy-diet recommendations, with some extra things to consider. Foods low in purines include: Low-fat and nondairy fat products: low-fat yogurt, skim milk, low-fat cheeses like mozzarella and eggs Fresh fruits and vegetables: research shows that even high-purine vegetables like spinach and asparagus do not trigger gout attacks (1). Nuts, seeds, and legumes Whole grains: such as brown variations of rice, bread, and pasta Lean meat: such as chicken and some seafood. Red meat is fine occasionally in smaller amounts. Foods to Limit on a Gout Diet. Generally speaking, high-purine foods are the main offenders. These are classified as foods with more than 200 mg of purines per 100 grams (2). Moderately-high purine foods which contain 150 – 200 mg of purines and foods containing lots of fructose should also be avoided. The foods that fall into these categories include: Organ meats: Examples include liver, kidneys, sweetbreads and brain Game meats: Examples include pheasant, veal and venison Certain seafood: these include anchovies, shellfish, sardines and tuna Sugary foods and beverages: These include sodas, fruit juices, bakery goods, candy and sweetened cereals Alcohol: In particular, Beer and distilled liquors are associated with a frequency of gout attacks. Moderate wine consumption seems fine. Refined carbohydrates: Examples include white bread, pasta and cakes Processed foods: These include sausages, bacon and ham. Although refined carbohydrates are low in purines, they can still raise uric levels (3). Some types of seafood contain more purines than others. The worst for people with gout are trout, scallops, sardines, mussels, mackerel, herring, haddock, cod and anchovies. Salmon and certain types of shellfish such as crab, lobster, oyster and shrimp are lower in purines. However, the overall health benefits of eating fish in smaller amounts, particularly fatty fish, may outweigh the risks for people with gout. What’s the Best Diet for Gout? We highly recommend following a Mediterranean diet if you want to help manage gout. It contains all the foods that are recommended to eat and avoids all foods mentioned. The only alteration needed would be to only eat certain seafood such as salmon. Although it is best known for improving health and reducing heart disease risk, studies have found it can help the reduce risk of hyperuricemia (excess uric acid) and therefore, prevent and treat gout (4, 5, 6). It’s regularly rated as one of the best diets to follow, both because of how healthy it is and how sustainable it is to follow over the long term. US News ranked it as the number 1 diet. This is great for people who want a long-term solution that they can stick to forever rather than a short-term fix. Various leading organizations also support eating a Mediterranean diet to help with osteoporosis, including: Harvard Medical School Arthritis Foundation Mayo Clinic. If you want more information on the Mediterranean diet itself, check out our full guide on what the Mediterranean diet covers here. Gout Diet Meal Plan. Sample Menu. In the meal plan are recipes for breakfast, lunch and dinner. Breakfast Lunch Dinner Mon Blueberry Blues Porridge Greek Salad Spiced Chicken Bake Tues Basil & Spinach Scramble Falafel Wraps Eggplant & Lentil Bake Wed Tomato & Watermelon Salad Carrot, Orange & Avocado Salad Salmon & Chickpea Salad Thurs Blueberry Blues Porridge Mixed Bean Salad Grilled Vegetables with Bean Mash Fri Basil & Spinach Scramble Panzanella Salad Mediterranean Chicken, Quinoa & Greek Salad Sat Tomato & Watermelon Salad Chicken Gyros Spiced Carrot & Lentil Soup Sun Blueberry Blues Porridge Moroccan Chickpea Soup Spicy Mediterranean Beet Salad. Snacks are recommended between meal times. Some good snacks include: A handful of nuts or seeds A piece of fruit Carrots or baby carrots Berries or grapes. Day 1: Monday. Breakfast: Breakfast Blues Porridge. Nutrition. Calories – 347 Protein – 15g Carbs – 42g Fat – 15g. Prep time: 5 minutes. Ingredients (for 2 people) ½ cup (50g) porridge oats ⅚ cup (200ml) milk ½ tsp vanilla extract 2 tbsp Greek yogurt ⅛ cup (25g) chia seeds ¾ cup (150g) blueberries ⅓ cup (25g) flaked almonds. Instructions. Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries. Place the mixture into two bowls and add any remaining berries and almonds. Lunch: Greek Salad. Nutrition. Calories – 273 Protein – 6g Carbs – 14g Fat – 24g. Prep time: 5 minutes. Ingredients (for 2 people) ⅘ cup (120g) cherry tomatoes, 1 cucumber, peeled, deseeded and roughly chopped ½ red onion, thinly sliced ⅓ (60g) or about 16 Kalamata olives 1 tsp dried oregano ⅓ cup (50g) feta cheese, crumbled 2 tbsp olive oil. Instructions. Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread. Dinner: Spiced Chicken Bake. Nutrition. Calories – 508 Protein – 40g Carbs – 46g Fat – 15g. Prep time + cook time: 45 minutes. Ingredients (for 2 people) 1 tbsp harissa paste 1 tbsp red wine vinegar 2 chicken breasts 1 red onion, cut into quarters 1 red pepper, sliced ⅓ cup (50g) feta cheese ⅙ cup (25g) toasted flaked almonds ½ cup (100g) couscous, cooked following pack instructions, to serve. Instructions. Heat oven to 400F (200C). In a large bowl, mix the harissa paste and the red wine vinegar, then add the chicken, pepper and onions. Spread the mixture out in a large roasting tin and roast for 35 minutes, turning at least once. In the final 10 minutes, add the peppers and feta, then sprinkle with the almonds just before the end of the cooking time. Serve with the pan juices and couscous. Day 2: Tuesday. Breakfast: Tomato and Watermelon Salad. Nutrition. Calories – 177 Protein – 5g Carbs – 13g Fat – 13g. Prep time + cook time: 5 minutes. Ingredients (for 2 people) 1 tbsp olive oil 1 tbsp red wine vinegar ¼ tsp chilli flakes 1 tbsp chopped mint ⅘ cup (120g) cherry tomatoes, chopped 1 ⅔ cups (250g) watermelon, cut into chunks ⅔ cup (100g) feta cheese, crumbled. Instructions. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve. Lunch: Falafel Wraps. Nutrition. Calories – 424 Protein – 21g Carbs – 44g Fat – 21g. Prep time + cook time: 12 minutes. Ingredients (for 2 people) 2 wholemeal wraps 4 falafels (about 3.5 oz / 100g) ½ avocado Small bunch of parsley, chopped 1 lemon, juiced 1 tbsp harissa. For the tahini sauce: ¼ cup (60g) Greek yogurt ½ tbsp tahini ½ lemon, juiced 1 garlic clove, crushed ¼ tsp ground cumin. Instructions. To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together. Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve. Dinner: Eggplant Lentil Bake. Nutrition. Calories – 444 Protein – 17g Carbs – 52g Fat – 20g. Prep time + cook time: 60 minutes. Ingredients (for 2 people) 1 eggplant / aubergine, sliced lengthways 2 tbsp olive oil ⅓ cup (70g) lentils 2 onions, finely chopped 2 garlic cloves, finely chopped ¾ cup (150g) cooked butternut squash 7 oz can (200g) chopped tomatoes ½ small pack basil leaves ⅓ cup (60g) feta. Instructions. Heat oven to 425F (220C). Add oil to each eggplant side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions. Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning. Spoon layer of lentils into baking dish, then eggplant slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden. Day 3: Wednesday. Breakfast: Basil & Spinach Scramble. Nutrition. Calories – 294 Protein – 16g Carbs – 8g Fat – 24g. Prep time + cook time: 10 minutes. Ingredients (for 2 people) 2 tbsp olive oil ⅔ cup (100g) cherry tomatoes 4 eggs ¼ cup (60ml) milk handful basil, chopped 6 cups (180g) baby spinach black pepper. Instructions. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve. Lunch: Carrot, Orange and Avocado Salad. Nutrition. Calories – 177 Protein – 5g Carbs – 13g Fat – 13g. Prep time + cook time: 5 minutes. Ingredients (for 2 people) 1 orange, plus zest and juice of 1 2 carrots, halved lengthways and sliced with a peeler 35g / 1 ½ cups rocket / arugula 1 avocado, stoned, peeled and sliced 1 tbsp olive oil. Instructions. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season. Dinner: Salmon & Chickpea Salad. Nutrition. Calories – 351 Protein – 25g Carbs – 34g Fat – 14g. Prep time + cook time: 20 minutes. Ingredients (for 2 people) 1 large red pepper, quartered and deseeded ½ lemon, zest and juice pinch smoked paprika 1 tbsp extra-virgin olive oil 3 ⅓ cup (100g) baby spinach 2 salmon fillets 14 oz (400g) can chickpeas. Instructions. Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips. Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls. Season the salmon and grill for 5 minutes. Meanwhile, heat the chickpeas in their canning liquid for 3-4 minutes, drain well, then mix with the remaining dressing & strips of pepper. Spoon over spinach and top with salmon to serve. Day 4: Thursday. Breakfast: Breakfast Blues Porridge. Lunch: Mixed Bean Salad. Nutrition. Calories – 240 Protein – 11g Carbs – 22g Fat – 12g. Prep time + cook time: 10 minutes. Ingredients (for 2 people) ⅘ cups (145g) artichoke heart in oil ½ tbsp sundried tomato paste ½ tsp red wine vinegar 7 oz can (200g) cannellini beans, drained and rinsed ⅘ cup (120g) cherry tomatoes, chopped handful Kalamata black olives 2 spring onions, thinly sliced on the diagonal ⅔ cup (100g) feta cheese, crumbled. Instructions. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve. Dinner: Spiced Carrot and Lentil Soup. Nutrition. Calories – 238 Protein – 11g Carbs – 34g Fat – 7g. Prep time + cook time: 25 minutes. Ingredients (for 2 people) 1 tsp cumin seeds pinch chilli flakes 1 tbsp olive oil 2 cups (300g) carrots, washed and coarsely grated ⅓ cup (70g) split red lentils 2 ¼ cups (500ml) hot vegetable stock ¼ cup (60ml) milk Greek yogurt, to serve. Instructions. Heat a large saucepan and dryfry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices. Day 5: Friday. Breakfast: Tomato and Watermelon Salad. Lunch: Panzanella Salad. Nutrition. Calories – 452 Protein – 6g Carbs – 37g Fat – 25g. Prep time + cook time: 10 minutes. Ingredients (for 2 people) 2 cups (300g) cherry tomatoes, chopped 1 garlic clove, crushed 1 tbsp capers, drained and rinsed 1 avocado, stoned, peeled and chopped 1 small red onion, very thinly sliced 2 slices of brown bread 2 tbsp olive oil 1 tbsp red wine vinegar small handful basil leaves. Instructions. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving. Dinner: Med Chicken, Quinoa and Greek Salad. Nutrition. Calories – 424 Protein – 33g Carbs – 50g Fat – 21g. Prep time + cook time: 20 minutes. Ingredients (for 2 people) ⅗ cup (100g) quinoa ½ red chilli, deseeded and finely chopped 1 garlic clove, crushed 2 chicken breasts 1 tbsp extra-virgin olive oil 1 cup (150g) cherry tomatoes, chopped handful pitted black kalamata olives ½ red onion, finely sliced ⅓ cup (50g) feta cheese, crumbled small bunch mint leaves, chopped juice and zest ½ lemon. Instructions. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top. Day 6: Saturday. Breakfast: Basil & Spinach Scramble. Lunch: Chicken Gyros. Nutrition. Calories – 296 Protein – 26g Carbs – 29g Fat – 8g. Prep time + cook time: 15 minutes. Ingredients (for 2 people) 1 chicken breast, cut into chunks 2 tsp olive oil 1 garlic clove, minced ½ tsp oregano 2 tbsp Greek yogurt 8-10cm (about half) piece cucumber, 2 tbsp mint, chopped 2 wholemeal pita bread ⅓ cup (50g) cherry tomatoes 1 roasted red pepper from jar, sliced. Instructions. Heat a frying pan with some olive oil over a medium heat. Cover the chicken chunks with oregano, then add to the pan with the garlic and some pepper. Cook for 5 minutes or so until cooked through. Meanwhile, grate the cucumber and squeeze out the excess water. Add the yogurt, grated cucumber and mint to make the tzatziki. Cut the tops of the pittas on their longest side. Layer in the chicken, tomatoes and red pepper. If eating immediately, add the tzatziki. If taking away, keep the tzatziki in a separate container and add before eating to stop the pitta going soggy. Dinner: Grilled Vegetables with Bean Mash. Nutrition. Calories – 314 Protein – 19g Carbs – 33g Fat – 16g. Prep time + cook time: 40 minutes. Ingredients (for 2 people) 1 pepper, deseeded & quartered 1 eggplant (aubergine), sliced lengthways 2 zucchini (courgettes), sliced lengthways 2 tbsp olive oil. 14 oz (400g) can haricot beans, rinsed 1 garlic clove, crushed ⅖ cup (100ml) vegetable stock 1 tbsp chopped cilantro (coriander. Instructions. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander. Day 7: Sunday. Breakfast: Breakfast Blues Porridge. Lunch: Moroccan Chickpea Soup. Nutrition. Calories – 408 Protein – 15g Carbs – 63g Fat – 11g. Prep time + cook time: 25 minutes. Ingredients (for 2 people) 1 tbsp olive oil ½ medium onion, chopped 1 celery sticks, chopped 1 tsp ground cumin 1 ¼ cups (300ml) hot vegetable stock 7 oz can (200g) chopped tomatoes 7 oz can (200g) chickpeas, rinsed and drained ¼ cup (50g) frozen broad beans zest and juice ½ lemon cilantro (coriander) & bread to serve. Instructions. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander. Dinner: Spicy Mediterranean Beet Salad. Nutrition. Calories – 548 Protein – 23g Carbs – 58g Fat – 20g. Prep time + cook time: 40 minutes. Ingredients (for 2 people) 8 raw baby beetroots, or 4 medium, scrubbed ½ tbsp sumac ½ tbsp ground cumin 14 oz can (400g) chickpeas, drained and rinsed 2 tbsp olive oil Zest and juice, ½ lemon ⅚ cup (200g) Greek yogurt 1 tbsp harissa paste 1 tsp crushed red chilli flakes mint leaves, chopped, to serve. Instructions. Heat oven to 425F (220C). Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint. Gout Diet Shopping List. This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included. Start Your 28 Day Mediterranean-Style Plan for Gout. We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. It contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – available in digital format or in paperback on Amazon. Disclosure. We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.


Sample Meal Plans. Try our meal plans and experience our delicious weight loss recipes. Sample Meal Plans. Try our meal plans and experience our delicious weight loss recipes. 6 great menu options. These easy and delicious recipes will allow you to eat well and enjoy life on your weight-loss journey. Choose from 6 different menu options, plus 3 gluten-free options. The Original Mayo Clinic Diet. A delicious meal plan following the much-loved "Original" Mayo Clinic Diet. This classic family-friendly menu helps you understand the principles of the Mayo Clinic Diet whilst enjoying tasty, fuss-free meals. This meal plan is also available in gluten free. Simple. This is our simplest meal plan ever. Based on the same principles as the Original Mayo Clinic Diet, this meal plan is designed to make eating well as easy as possible. You'll find new recipes and assembly-style meals that use just a few shortcut ingredients. The result is quick meals that cost less but still taste great! This meal plan is also available in gluten free. Higher Protein. Backed by scientific research, this tasty meal plan distributes protein evenly across each meal of the day. Balancing protein helps control appetite and curb cravings. The delicious recipes, packed with real foods, will support weight loss while keeping hunger at bay. Healthy Keto. A high-fat, low-carb diet which delivers healthy fats from extra virgin olive oil, avocado, nuts and seeds, and keeps daily net carbs to around 50 grams. This healthier version of the trendy diet contains good-for-you ingredients like veggies, berries and even some beans, to keep your gut healthy and happy. Vegetarian. A meat-free meal plan that delivers hunger-busting protein from beans, soy, eggs and dairy. Whether you're vegetarian or just wanting to give meatless meals a go for a few weeks, the delicious recipes will inspire you to eat more plant foods. Mediterranean. A plant-based meal plan featuring fish, nuts, legumes and unlimited vegetables and fruits. This delicious menu promotes heart health and provides an opportunity to eat more plant foods without giving up meat. This meal plan is also available in gluten free. 7-day gout diet plan pdf - 7-day mayo clinic diet plan pdf



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