7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (2022)

Osteoarthritis is the most common form of arthritis. Itoccurs when cartilage in a joint wears away, which then erodes the bone. It often occurs in the larger joints like the knees and hips, but can affect other joints, particularly the hands and spine.

This process causes inflammation and can lead to pain and discomfort. It predominantly affects people later in life, with obesity a major risk factor of it.

There is no cure for osteoarthritis, so options are limited to the management of pain and relieving symptoms. Diet may be able to help in this regard, reducing the severity of symptoms and pain.

This article will cover everything you need to know about following a diet for osteoarthritis and give you a sample 7 day plan to follow that contains daily meals and a shopping list.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day Osteoarthritis Diet Plan PDF

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (1)

How Can Diet Help Osteoarthritis?

Diet plays an important role in your health and even though osteoarthritis can’t be cured, diet can play a role in a number of ways.

Reduce Inflammation

A healthy diet can help prevent further joint damage. Vitamins A, C and E are important in this role. Certain foods are known for their anti-inflammatory properties, thus helping to improve symptoms.

Reduce Cholesterol

People with osteoarthritis tend to have higher cholesterol. Diet is particularly important when it comes to improving your cholesterol and can help symptoms of this disease, as well as reduce the risk of conditions like heart disease.

Reduce and Maintain a Healthy Weight

Being overweight means more pressure is applied to the joints, worsening the issues even further. A healthy diet can help you bring your weight down to a healthier weight. Unlike crash dieting, a good diet will also ensure you stay full throughout the day so you don’t crash, whilst supplying all the vitamins and minerals you need.

Foods to Eat on an Osteoarthritis Diet

In general, you should try and eat whole foods that are full of nutrients. Eating a good balance of these foods will ensure meet all your nutritional requirements.

  • Fruits and vegetables
  • Whole grains
  • Fatty fish
  • Beans and legumes
  • Nuts and seeds
  • Low-fat dairy
  • Olive oil
  • Lean protein

Losing Weight on an Osteoarthritis Diet

Reducing and maintaining a healthy weight essential for reducing the risk of osteoarthritis.

It is estimated that 40% of men and 47% of women will develop osteoarthritis in their lifetime, with the incidence increasing to 60% if they have a body mass index greater than 30 (1).

There also seems to be a strong relationship between obesity and inflammation (2).

It’s important that as well as reducing your weight, you are able to find a way of eating that ensures you maintain that weight over the long term. Crash and fad diets can cause yo-yo dieting and mean you are unable to keep within a healthy diet range.

Simple ways to reduce and maintain your weight in a healthy way include:

  • Eat more healthy snacks.Foods like nuts, seeds and fruit can help stave off cravings and help you reduce your overall calorie intake.
  • Eat more slowly. Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss (3,4).
  • Eat more fiber. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones (5,6).
  • Eat more protein. Protein is known to boost levels of the hormone peptide YY (a hormone that makes you feel full) and reduce levels of ghrelin (a hormone that makes you feel hungry). (7,8).

Important Nutrients for People with Osteoarthritis

Vitamin C

Vitamin C is important when it comes to making cartilage, helping to protect the bones in the knee joint.

Studies have found that those who consumed vitamin C were associated with a reduced risk of cartilage loss and osteoarthritis due to capacity against oxidative stress (, , ).

Foods high in vitamin C include:

  • citrus fruit, such as oranges and orange juice
  • peppers
  • broccoli
  • brussels sprouts
  • potatoes
  • strawberries
  • blackcurrants

Calcium

Calcium is important for everyone as it helps us have strong bones and teeth. People who don’t consume enough calcium have a greater risk of developing osteoporosis. This conditions causes bones to become thinner.

One study found that people with high levels of calcium in their serum may exert a protective role in the control of radiographic knee osteoarthritis (12).

Foods high in calcium include:

  • Dairy foods like milk, cheese and yogurt
  • Dark leafy greens like spinach, kale and broccoli
  • Tofu
  • Fish like salmon and tuna

Vitamin D

Some experts say that vitamin D can help with osteoarthritis because vitamin D helps the body boost calcium, which is important in protecting joints.

However, clinical observations generall provide little evidence that vitamin D can protect against osteoarthritis and cartilage volume loss. It may be that sufficient intake can help relieve joint pain with those with low levels of vitamin D one study in 2019 concluded (13).

Vitamin D can be obtained through exposure to sunlight and found in foods such as:

  • Fatty fish, like tuna, mackerel, and salmon
  • Foods fortified with vitamin D, which includes some dairy products and cereals
  • Yogurt
  • Cheese
  • Eggs
  • Green leafy vegetables
(Video) the सात्विक डाईट जोधपुर मे धुम मचा रहा है ,@Best Ever Food Review Show @People Vs Food

In order to ensure that you are consuming more omega-3 fatty acids:

  • Cook with olive oil rather than butter
  • Eat oily fish, twice a week, such as salmon, tuna and mackerel
  • Eat more nuts and seeds

Foods high in omega-3 fats include:

  • Fatty fish like salmon, mackerel, tuna and sardines
  • Flax seeds
  • Chia seeds

Omega-6 fatty acids can be found in:

  • Meat and Poultry
  • Cereals
  • Eggs
  • Certain vegetable oils

What’s the Best Osteoarthritis Diet?

The Mediterranean diet is one of the best types of diets to follow. It has been ranked as the number 1 diet since 2018 according to the U.S. News & World Report.

Part of the reason it is highly recommended is not just because of the health benefits, but also how easy to is to follow. Finding an eating style you stick to long-term is important so that you don’t yoyo between diets and fall back into unhealthy eating habits.

It is ranked so highly because of both how easy it is to follow as well as the scientific research backing its use. This makes it a great choice if you’re looking for a healthy diet that you’ll actually stick to. Some of the studies backing it’s use across a range of health markers include:

  • Reduced risk of cardiovascular events, coronary heart disease, (17, 18)
  • Reduced risk of coronary heart disease (19, 20)
  • Reduced risk of developing type 2 diabetes (21)
  • Risk of breast cancer (22)
  • Reduced obesity (23)
  • Better cognitive function (24)

Many credible organisations suggest following a Mediterranean diet for health reasons. These include organisations such as:

The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.

At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.

The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and the relative proportions.

It does this because good health has been attributed to variation within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.

Osteoarthritis Diet Meal Plan

Osteoarthritis Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

BreakfastLunchDinner
MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka
TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs
WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad
ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash
SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy 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

View 7 Day Osteoarthritis Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (3)Nutrition

  • Calories – 236
  • Protein – 14g
  • Carbs – 32g
  • Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 225g /⅞ cup Greek yogurt
  • 2 bananas, sliced into chunks
  • 15g / 2 tbsp walnuts, toasted and chopped

Instructions

  1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (4)Nutrition

  • Calories – 302
  • Protein – 20g
  • Carbs – 54g
  • Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 600g / 3 cups cannellini beans
  • 70g / ⅜ cups cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ tbsp red wine vinegar
  • small bunch basil, torn

Instructions

  1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (5)Nutrition

  • Calories – 577
  • Protein – 27g
  • Carbs – 46g
  • Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp extra virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g / 9 oz lean beef mince
  • 200g can / 1 cup chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp ground cinnamon
  • 200g can / 1 cup chickpeas
  • 100g pack / ⅔ cup feta cheese, crumbled
  • Mint (fresh preferable)
  • Brown bread, to serve

Instructions

  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
  3. Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day Osteoarthritis Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (6)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
  • 120g / ⅝ cups tomatoes, chopped
  • ½ watermelon, cut into chunks
  • 50g / ⅔ cup feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (7)Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 100g / ½ cups cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g / ¼ cups feta cheese
  • 2 tbsp hummus

Instructions

  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (8)Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can / 4 cups cherry tomatoes
  • 4 eggs
  • brown bread, to serve

Instructions

  1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day Osteoarthritis Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (9)Nutrition

  • Calories – 235
  • Protein – 13g
  • Carbs – 38g
  • Fat – 4g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 60g porridge oats
  • 160g Greek yogurt
  • 175g blueberries
  • 1 tsp honey

Instructions

  1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
  2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
  3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (10)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

  1. 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 with Potatoes and Corn Salad

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (11)Nutrition

  • Calories – 479
  • Protein – 43g
  • Carbs – 27g
  • Fat – 21g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

  • 200g / 1 ⅓ cups baby new potatoes
  • 1 sweetcorn cob
  • 2 skinless salmon fillets
  • 60g / ⅓ cups tomatoes
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • Bunch of spring onions/scallions, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves

Instructions

  1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
  2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day Osteoarthritis Diet Plan PDF

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (12)Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 145g / ⅘ cups jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can / 1 cup cannellini beans, drained and rinsed
  • 150g / ¾ cups tomatoes, quartered
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g / ⅔ cups feta cheese, crumbled

Instructions

  1. 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.
  2. 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

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (13)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
  • 300g /2 cups carrots, washed and coarsely grated
  • 70g / ⅓ cup split red lentils
  • 500ml / 2 ¼ cups hot vegetable stock
  • 60ml / ¼ cup milk
  • Greek yogurt, to serve

Instructions

  1. Heat a large saucepan and dry fry 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.
  2. 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.

View 7 Day Osteoarthritis Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (14)Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 400g / 2 cups tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe 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

  1. 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.
  2. 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

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (15)Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time:20 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. 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
  3. 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.

View 7 Day Osteoarthritis Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (16)Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 150g / 1 ⅔ leek, sliced
  • 1 broccoli head, cut into small florets
  • 50g / ¼ cup tomatoes
  • 100ml / ¼ cup vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon

Instructions

  1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
  2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (17)Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 aubergine, sliced lengthways
  • 2 courgettes, sliced lengthways
  • 2 tbsp olive oil
  • For the mash
  • 400g / 2 cups haricot beans, rinsed
  • 1 garlic clove, crushed
  • 100ml / ½ cup vegetable stock
  • 1 tbsp chopped coriander

Instructions

  1. 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.
  2. 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.

View 7 Day Osteoarthritis Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (18)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
  • 300ml / 1 ¼ cups hot vegetable stock
  • 200g can / 1 cup chopped tomatoes
  • 200g can / 1 cup chickpeas, rinsed and drained
  • 50g / ¼ cup frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve

Instructions

  1. 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.
  2. 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

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu) - Medmunch (19)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
  • 400g can /2 cups chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g / ½ cup Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve

Instructions

  1. Heat oven to 220C/200C fan/ gas 7. 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.
  2. 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.

View 7 Day Osteoarthritis Diet Plan PDF

Osteoarthritis Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View 7 Day Osteoarthritis Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of clean Mediterranean-style recipes for osteoarthritis. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Start a Clean-Eating 28 Day Mediterranean Diet Plan

We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan!

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 in 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.

FAQs

What kind of diet is best for osteoarthritis? ›

Studies suggest that eating a Mediterranean diet can reduce inflammation in people with osteoarthritis (OA) and protect against weight gain, fracture risk and disability.

Are potatoes good for osteoarthritis? ›

Some people with arthritis swear that nightshade vegetables — such as tomatoes, potatoes, eggplants, and peppers — cause their arthritis to flare. While there aren't any studies to support a link between arthritis pain and most nightshades, tomatoes may be an exception. That's because they raise levels of uric acid.

What foods should be avoided with osteoarthritis? ›

Avoid inflammatory foods including sugar, deep-fried foods, saturated fats, full-fat dairy, trans fats, refined carbohydrates, alcohol, and preservatives like MSG. Anti-inflammatory foods can relieve pain from osteoarthritis. These include fruits, vegetables, lean protein, omega-3 fatty acids, and whole grains.

What vegetables should be avoided in osteoarthritis? ›

Several popular diet books on arthritis advocate avoiding foods such as dairy products or nightshade vegetables (tomatoes, potatoes, bell peppers and aubergines). Though there is some evidence that food avoidance may help people with rheumatoid arthritis, there is no evidence of benefit for people with osteoarthritis.

What is the number 1 vegetable to avoid? ›

Strawberries top the list, followed by spinach. (The full 2019 Dirty Dozen list, ranked from most contaminated to least, include strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.)

Are eggs good for osteoarthritis? ›

The arachidonic acid found in egg yolks can contribute to inflammation in the body. However, there's currently no evidence to suggest that eliminating eggs from your diet will prevent arthritis development or improve its symptoms ( 9 ).

Is cabbage good for arthritis? ›

Broccoli and other cruciferous vegetables (Brussels sprouts, cabbage, bok choy and cauliflower) offer another benefit – a natural compound called sulforaphane. Research on mice shows sulforaphane blocks the inflammatory process and might slow cartilage damage in osteoarthritis (OA).

Are carrots good for arthritis? ›

Results have demonstrated that the carrot decreases the effects of arthritis, which may be due to the fact that the vegetable has 28 times the anti-inflammatory and anti-oxidant levels of the orange carrot.

Is cucumber good for arthritis? ›

Cucumber extract is effective in reducing pain related to moderate knee osteoarthritis(OA) and can be potentially used in the management of knee pain, stiffness, and physical functions related to OA.

Are bananas good for osteoarthritis? ›

Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.

Is Chicken Good for osteoarthritis? ›

A new study led by Indian-origin scientist has shown that a natural chicken derivative can offer an effective cure for osteoarthritis (OA). The natural treatment has been found more effective and longer-lasting than traditional chondroitin and glucosamine treatments.

Which fruit is good for arthritis? ›

Berries are rich in antioxidants and the Arthritis Foundation notes that blueberries, blackberries, strawberries, cranberries, raspberries and boysenberries all provide arthritis-fighting power.

Is Apple good for arthritis? ›

Along with fiber and vitamin C, apples are packed with polyphenols, healthful phytonutrients including epicatechin, catechin, quercetin and condensed tannins (also known as procyanidins), a type of flavonoid that may make apples a suitable snack to reduce risk and help treat symptoms of rheumatoid arthritis.

Is chicken good for arthritis? ›

Foods to Eliminate

The foods listed below are believed most likely to trigger arthritis inflammation and should be avoided during the first three weeks of an elimination diet. Certain meats, including red meat, smoked meats, deli meats and pork. Turkey, chicken and fish are allowed.

Is milk good for osteoarthritis? ›

Tips: Drinking milk, which is a good source of calcium, vitamin D and protein, may help prevent gout and fight the progression of osteoarthritis (OA). Make sure you opt for low-fat milk to avoid consuming extra calories and saturated fat.

What are three meals we take daily? ›

3 main meals of the day
  • Breakfast – eaten within an hour or two after a person wakes in the morning. (Index) ...
  • Lunch – eaten around mid-day, usually between 11 am and 3 pm. In some areas, the name for this meal depends on its content. ...
  • Dinner – eaten in the evening.

What is the healthiest lunch you can eat? ›

Healthy People Usually Eat These 7 Things for Lunch
  1. Avocado and egg sandwich. ...
  2. Summer rolls with peanut sauce. ...
  3. Quinoa pear salad with spinach, cranberries and pecans. ...
  4. Protein Salad. ...
  5. Loaded Vegetable Sandwich. ...
  6. Lentil vegetable soup. ...
  7. Chicken burrito bowl with rice and beans.

What is a good breakfast for arthritis? ›

Hot and cold cereals are good options. They are quick ways to get a serving of fiber-full whole grains that can help reduce inflammation. While oatmeal may be your go-to grain, there are several nutritious cereals made from corn, brown rice, quinoa, hemp, buckwheat and kamut.

Is lemon good for osteoarthritis? ›

Are you wondering why lemons or lemon juice was an ingredient in the home remedies that we've mentioned above? That's because lemon is a low-cost remedy for arthritic pain. The citric acid in lemons and limes dissolves uric acid crystals, which causes some types of arthritis.

Is yogurt good for osteoarthritis? ›

Dairy. Milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms.

Is Avocado good for arthritis? ›

Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early OA.

Is pineapple good for arthritis? ›

Pineapple is rich in vitamin C and the enzyme bromelain, which has been linked to decreased pain and swelling in both osteoarthritis and rheumatoid arthritis, Sandon says. So, add this tropical fruit to your diet every chance you get.

Is celery good for arthritis? ›

Celery May Be a Good Choice for RA Patients. Crunchy, crisp, refreshing, and cheap. Celery is an underrated veggie that just may help ease arthritis pain.

Are grapes good for arthritis? ›

Eating grapes regularly can help mobility and reduce pain from arthritis, according to research. The study showed that organic chemicals found in grapes known as polyphenols helped alleviate pain from osteoarthritis of the knee and improved joint flexibility and overall mobility.

Are cucumbers good for inflammation? ›

Cucumbers may help to “cool” the inflammatory response in your body, and animal studies suggest that cucumber extract helps reduce unwanted inflammation, in part by inhibiting the activity of pro-inflammatory enzymes (including cyclo-oxygenase 2, or COX-2).

Is honey good for arthritis? ›

Because honey and cinnamon have antioxidants and anti-inflammatory properties, they may also be able to help people with arthritis.

Does drinking lemon water help arthritis? ›

Lemon water may help reduce some symptoms of arthritis when consumed alongside your normal medicine routine. Promoting collagen synthesis and tendon repair. Aids in maintaining the immune system.

What drinks are good for arthritis? ›

Besides being healthy choices, you may very well find them to help relieve arthritis pain!
  • Tea. Tea is one of the best beverages for arthritis patients due to its many health benefits. ...
  • Milk. ...
  • Coffee. ...
  • Fresh juices. ...
  • Smoothies. ...
  • Red wine. ...
  • Water. ...
  • When to seek a doctor's advice.
Oct 1, 2020

Is apple cider vinegar good for arthritis? ›

Some people believe that apple cider vinegar contains anti-inflammatory properties that would aid in the symptoms of arthritis, however, this has not been proven in humans. There is not enough evidence to show that apple cider vinegar is an effective treatment for any symptoms relating to arthritis.

Is Chicken anti-inflammatory? ›

Grass-Fed Organic Chicken, Pork, Lamb & Beef

In fact, pasture-raised chickens, pigs, lambs, and cows have higher levels of anti-inflammatory omega-3 fatty acids and lower levels of pro-inflammatory omega-6 fatty acids than corn-fed animals. Research even shows less disease among people who opt for over conventional.

Is chocolate good for arthritis? ›

Dark chocolate and green tea, which you mentioned, have anti-inflammatory properties. These foods contain natural inflammation fighters, such as antioxidants and phytochemicals (natural chemicals found in some plant foods). Below are some other foods that may ease the inflammation associated with RA.

Is shrimp good for osteoarthritis? ›

7. Foods high in salt. Cutting back on salt may be a good choice for people with arthritis. Foods high in salt include shrimp, canned soup, pizza, certain cheeses, processed meats, and numerous other processed items.

Is butter good for osteoarthritis? ›

Before you take another bite of that convenient fast food meal, consider how it affects your osteoarthritis (OA). Research shows that diets high in saturated fat – found in red meat, butter, cheese, lard and processed foods – can weaken knee cartilage, making it more prone to damage.

Does walking worsen osteoarthritis? ›

Should I give up or still do it? A) This is quite a dilemma. On the one hand you have osteoarthritis of the back and hips, and power walking on hard surfaces is likely to aggravate it. On the other hand you have early osteoporosis, and weight bearing exercise is recommended to delay further bone loss.

What foods help arthritis pain go away? ›

To ease your arthritis pain, try these types of food:
  • Fatty Fish. Salmon, mackerel and tuna have high levels of Omega-3 fatty acids and vitamin D. ...
  • Dark Leafy Greens. Spinach, kale, broccoli and collard greens are great sources for vitamins E and C. ...
  • Nuts. ...
  • Olive Oil. ...
  • Berries. ...
  • Garlic and Onions. ...
  • Green Tea.
May 30, 2018

What nuts are good for arthritis? ›

3. Nuts and Seeds. Grab a handful of nuts each day (that's about 1.5 ounces) to lessen the inflammatory effects of arthritis. Thanks to the monounsaturated fat they contain, nuts like walnuts, pine nuts, pistachios, and almonds are all inflammation-fighting powerhouses.

Is salad good for arthritis? ›

Lettuce. That salad you've prepared for dinner can do more than just fight hunger; lettuce is also a great way to reduce inflammation in your joints. Flavonoids, phenolic acids, and vitamin C all combine to help fight inflammation and keep arthritis symptoms at bay.

What kind of bread is good for arthritis? ›

Instead of white bread, choose whole grains

Research shows that fiber-rich foods, such as whole grain breads, cereals, and rice, can lower serum levels of C-reactive protein, decreasing inflammation.

Is garlic good for arthritis? ›

Garlic is a tasty addition to just about any savory dish. Like onions and leeks, it contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. Therefore, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis.

Is pork OK for arthritis? ›

Arthritis patients should avoid or limit their consumption of red meats to include beef, pork, organ meat and game meat. Arthritis Today explains that arthritis sufferers typically possess a higher amount of antibodies against red meat in their immune system.

Which oil is best for osteoarthritis? ›

Lavender. A massage with lavender oil helped ease musculoskeletal pain and knee pain from osteoarthritis.

Does drinking water help arthritis? ›

Staying hydrated is vital when you live with arthritis. Hydration is key for flushing toxins out of your body, which can help fight inflammation, and well-hydrated cartilage reduces the rate of friction between bones, meaning you can move more easily.

Is coffee good for osteoarthritis? ›

Overall, there is ample evidence indicating that caffeine intake negatively affects the physiology of both articular and growth plate cartilage, increasing consumers predisposition to suffer OA and LBGI. As a result, caffeine consumption should be avoided for these pathologies.

What foods make arthritis worse? ›

Here are eight foods known to contribute to inflammation and the aggravation of your arthritis symptoms.
  • Sweets. Consuming too much sugar increases inflammation in your body. ...
  • Dairy. ...
  • Fatty foods. ...
  • Carbohydrates. ...
  • Tobacco and alcohol. ...
  • Advanced glycation end (AGE) products. ...
  • Gluten. ...
  • Additives.

What triggers osteoarthritis flare ups? ›

The most common triggers of an OA flare are overdoing an activity or trauma to the joint. Other triggers can include bone spurs, stress, repetitive motions, cold weather, a change in barometric pressure, an infection or weight gain.

What can make osteoarthritis worse? ›

Being overweight or obese often makes osteoarthritis worse, as it places extra strain on some of your joints. To find out if you are overweight or obese, use the healthy weight calculator. If you're overweight or obese, try to lose weight by doing more physical activity and eating a healthier diet.

How do you stop osteoarthritis from progressing? ›

Slowing Osteoarthritis Progression
  1. Maintain a Healthy Weight. Excess weight puts additional pressure on weight-bearing joints, such as the hips and knees. ...
  2. Control Blood Sugar. ...
  3. Get Physical. ...
  4. Protect Joints. ...
  5. Choose a Healthy Lifestyle.

Is Bananas good for arthritis? ›

Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.

Is cucumber good for arthritis? ›

Cucumber extract is effective in reducing pain related to moderate knee osteoarthritis(OA) and can be potentially used in the management of knee pain, stiffness, and physical functions related to OA.

Are carrots good for arthritis? ›

Results have demonstrated that the carrot decreases the effects of arthritis, which may be due to the fact that the vegetable has 28 times the anti-inflammatory and anti-oxidant levels of the orange carrot.

Foods high in protein include:. Various leading organisations also support eating a Mediterranean diet to help with osteoporosis, including:. Rinse and drain the beans and mix with the tomatoes, onion and vinegar.. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft.. Heat and stir for about 2 minutes.. Add broad beans and lemon juice and cook for a further 2 minutes.

No one food will cure hyperthyroidism.. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft.. Breakfast: Blueberry Oats Bowl Nutrition. Heat and stir for about 2 minutes.. Remove from the heat and add a third of the yogurt.. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute.. Add the tomatoes, mix together the stock and tomato purée, then add to the pan.. This shopping list corresponds to the 7 day hyperthyroidism diet plan, serving 2 people.

BreakfastLunchDinnerMondayBanana Yogurt PotsCannellini Bean SaladQuick MoussakaTuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked EggsWednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn SaladThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil SoupFridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek SaladSaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean MashSundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet SaladSnacks are recommended between meal times.. 1 tbsp extra virgin olive oil ½ onion, finely chopped 1 garlic clove, finely chopped 250g / 9 oz lean beef mince 200g can / 1 cup chopped tomatoes 1 tbsp tomato purée 1 tsp ground cinnamon 200g can / 1 cup chickpeas 100g pack / ⅔ cup feta cheese, crumbled Mint (fresh preferable) Brown bread, to serve. 1 tbsp olive oil 1 tbsp red wine vinegar ¼ tsp chilli flakes 1 tbsp chopped mint 120g / ⅝ cup tomatoes, chopped ½ watermelon, cut into chunks 50g / ⅔ cup feta cheese, crumbled. 1 tbsp olive oil 2 red onions, chopped 1 red chilli, deseeded & chopped 1 garlic clove, sliced small bunch coriander, stalks and leaves chopped separately 800g can / 4 cups cherry tomatoes 4 eggs brown bread, to serve. 200g / 1 ⅓ cups baby new potatoes 1 sweetcorn cob 2 skinless salmon fillets 60g / ⅓ cup tomatoes 1 tbsp red wine vinegar 1 tbsp extra-virgin olive oil Bunch of spring onions/scallions, finely chopped 1 tbsp capers, finely chopped handful basil leaves. 145g / ⅘ cup jar artichoke heart in oil ½ tbsp sundried tomato paste ½ tsp red wine vinegar 200g can / 1 cup cannellini beans, drained and rinsed 150g / ¾ cup tomatoes, quartered handful Kalamata black olives 2 spring onions, thinly sliced on the diagonal 100g / ⅔ cup feta cheese, crumbled. 1 tsp cumin seeds pinch chilli flakes 1 tbsp olive oil 300g /2 cups carrots, washed and coarsely grated 70g / ⅓ cup split red lentils 500ml / 2 ¼ cups hot vegetable stock 60ml / ¼ cup milk Greek yogurt, to serve. 400g / 2 cups tomatoes 1 garlic clove, crushed 1 tbsp capers, drained and rinsed 1 ripe 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. 100g / ⅗ cup quinoa ½ red chilli, deseeded and finely chopped 1 garlic clove, crushed 2 chicken breasts 1 tbsp extra-virgin olive oil 150g / ¾ cup tomatoes, roughly chopped handful pitted black kalamata olives ½ red onion, finely sliced 50g / ½ cup feta cheese, crumbled small bunch mint leaves, chopped juice and zest ½ lemon. 100g / ⅗ cup quinoa 3 tbsp olive oil 1 garlic clove, finely chopped 2 carrots, cut into thin sticks 150g / 1 ⅔ leek, sliced 1 broccoli head, cut into small florets 50g / ¼ cup tomatoes 100ml / ¼ cup vegetable stock 1 tsp tomato purée juice ½ lemon. 1 tbsp olive oil ½ medium onion, chopped 1 celery sticks, chopped 1 tsp ground cumin 300ml / 1 ¼ cups hot vegetable stock 200g can / 1 cup chopped tomatoes 200g can / 1 cup chickpeas, rinsed and drained 50g / ¼ cup frozen broad beans zest and juice ½ lemon coriander & bread to serve. 8 raw baby beetroots, or 4 medium, scrubbed ½ tbsp sumac ½ tbsp ground cumin 400g can / 2 cups chickpeas, drained and rinsed 2 tbsp olive oil ½ tsp lemon zest ½ tsp lemon juice 200g / ½ cup Greek yogurt 1 tbsp harissa paste 1 tsp crushed red chilli flakes mint leaves, chopped, to serve

BreakfastLunchDinnerMondayBanana Yogurt PotsCannellini Bean SaladQuick MoussakaTuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked EggsWednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn SaladThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil SoupFridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek SaladSaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean MashSundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet SaladSnacks are recommended between meal times.. 1 tbsp extra virgin olive oil ½ onion, finely chopped 1 garlic clove, finely chopped 250g / 9 oz lean beef mince 200g can / 1 cup chopped tomatoes 1 tbsp tomato purée 1 tsp ground cinnamon 200g can / 1 cup chickpeas 100g pack / ⅔ cup feta cheese, crumbled Mint (fresh preferable) Brown bread, to serve. 1 tbsp olive oil 1 tbsp red wine vinegar ¼ tsp chilli flakes 1 tbsp chopped mint 120g / ⅝ cups tomatoes, chopped ½ watermelon, cut into chunks 50g / ⅔ cup feta cheese, crumbled. 1 tbsp olive oil 2 red onions, chopped 1 red chilli, deseeded & chopped 1 garlic clove, sliced small bunch coriander, stalks and leaves chopped separately 800g can / 4 cups cherry tomatoes 4 eggs brown bread, to serve. 200g / 1 ⅓ cups baby new potatoes 1 sweetcorn cob 2 skinless salmon fillets 60g / ⅓ cups tomatoes 1 tbsp red wine vinegar 1 tbsp extra-virgin olive oil Bunch of spring onions/scallions, finely chopped 1 tbsp capers, finely chopped handful basil leaves. 145g / ⅘ cups jar artichoke heart in oil ½ tbsp sundried tomato paste ½ tsp red wine vinegar 200g can / 1 cup cannellini beans, drained and rinsed 150g / ¾ cups tomatoes, quartered handful Kalamata black olives 2 spring onions, thinly sliced on the diagonal 100g / ⅔ cups feta cheese, crumbled. 1 tsp cumin seeds pinch chilli flakes 1 tbsp olive oil 300g /2 cups carrots, washed and coarsely grated 70g / ⅓ cup split red lentils 500ml / 2 ¼ cups hot vegetable stock 60ml / ¼ cup milk Greek yogurt, to serve. 400g / 2 cups tomatoes 1 garlic clove, crushed 1 tbsp capers, drained and rinsed 1 ripe 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. 100g / ⅗ cup quinoa ½ red chilli, deseeded and finely chopped 1 garlic clove, crushed 2 chicken breasts 1 tbsp extra-virgin olive oil 150g / ¾ cup tomatoes, roughly chopped handful pitted black kalamata olives ½ red onion, finely sliced 50g / ½ cup feta cheese, crumbled small bunch mint leaves, chopped juice and zest ½ lemon. 100g / ⅗ cup quinoa 3 tbsp olive oil 1 garlic clove, finely chopped 2 carrots, cut into thin sticks 150g / 1 ⅔ leek, sliced 1 broccoli head, cut into small florets 50g / ¼ cup tomatoes 100ml / ¼ cup vegetable stock 1 tsp tomato purée juice ½ lemon. 1 pepper, deseeded & quartered 1 aubergine, sliced lengthways 2 courgettes, sliced lengthways 2 tbsp olive oil For the mash 400g / 2 cups haricot beans, rinsed 1 garlic clove, crushed 100ml / ½ cup vegetable stock 1 tbsp chopped coriander. 1 tbsp olive oil ½ medium onion, chopped 1 celery sticks, chopped 1 tsp ground cumin 300ml / 1 ¼ cups hot vegetable stock 200g can / 1 cup chopped tomatoes 200g can / 1 cup chickpeas, rinsed and drained 50g / ¼ cup frozen broad beans zest and juice ½ lemon coriander & bread to serve. 8 raw baby beetroots, or 4 medium, scrubbed ½ tbsp sumac ½ tbsp ground cumin 400g can /2 cups chickpeas, drained and rinsed 2 tbsp olive oil ½ tsp lemon zest ½ tsp lemon juice 200g / ½ cup Greek yogurt 1 tbsp harissa paste 1 tsp crushed red chilli flakes mint leaves, chopped, to serve

1 tbsp extra virgin olive oil ½ onion, finely chopped 1 garlic clove, finely chopped 250g / 9 oz lean beef mince 200g can / 1 cup chopped tomatoes 1 tbsp tomato purée 1 tsp ground cinnamon 200g can / 1 cup chickpeas 100g pack / ⅔ cup feta cheese, crumbled Mint (fresh preferable) Brown bread, to serve. 145g / ⅘ cups jar artichoke heart in oil ½ tbsp sundried tomato paste ½ tsp red wine vinegar 200g can / 1 cup cannellini beans, drained and rinsed 150g / ¾ cups tomatoes, quartered handful Kalamata black olives 2 spring onions, thinly sliced on the diagonal 100g / ⅔ cups feta cheese, crumbled. 100g / ⅗ cup quinoa ½ red chilli, deseeded and finely chopped 1 garlic clove, crushed 2 chicken breasts 1 tbsp extra-virgin olive oil 150g / ¾ cup tomatoes, roughly chopped handful pitted black kalamata olives ½ red onion, finely sliced 50g / ½ cup feta cheese, crumbled small bunch mint leaves, chopped juice and zest ½ lemon. 100g / ⅗ cup quinoa 3 tbsp olive oil 1 garlic clove, finely chopped 2 carrots, cut into thin sticks 150g / 1 ⅔ leek, sliced 1 broccoli head, cut into small florets 50g / ¼ cup tomatoes 100ml / ¼ cup vegetable stock 1 tsp tomato purée juice ½ lemon. 1 tbsp olive oil ½ medium onion, chopped 1 celery sticks, chopped 1 tsp ground cumin 300ml / 1 ¼ cups hot vegetable stock 200g can / 1 cup chopped tomatoes 200g can / 1 cup chickpeas, rinsed and drained 50g / ¼ cup frozen broad beans zest and juice ½ lemon coriander & bread to serve. 8 raw baby beetroots, or 4 medium, scrubbed ½ tbsp sumac ½ tbsp ground cumin 400g can /2 cups chickpeas, drained and rinsed 2 tbsp olive oil ½ tsp lemon zest ½ tsp lemon juice 200g / ½ cup Greek yogurt 1 tbsp harissa paste 1 tsp crushed red chilli flakes mint leaves, chopped, to serve

The diet plan contains 3 meals in a day for breakfast, lunch and dinner.. All the dinner recipes take 60 minutes or less.. There’s also a fish dish to get your important omega-3 fatty acids in your diet – a staple of the Mediterranean diet.. Both legumes and beans are great sources of plant-based protein.. This makes it a sustainable diet to follow and ensures people can continue eating healthily for a long time.. The pyramid intentionally does not specify recommended weights of foods or calories.. In the meal plan are recipes for breakfast, lunch and dinner.. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute.. This shopping list corresponds to the 7 day plan, serving 2 people.

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