08/04/2026
7-Day Anti-Inflammatory Arthritis Menu (Examples)
Day 1
• Breakfast: Oatmeal cooked with water or milk (dairy or fortified non-dairy), topped with blueberries, walnuts, and a sprinkle of cinnamon.
• Lunch: "Mediterranean Salad": Mixed greens, cucumber, tomatoes, olives, chickpeas, feta cheese (optional), and grilled chicken breast, dressed with olive oil and lemon juice.
• Snack: Apple slices with 1-2 tablespoons of natural almond butter.
• Dinner: Baked salmon seasoned with dill and lemon, roasted asparagus with garlic, and quinoa.
Day 2
• Breakfast: Whole-grain toast with mashed avocado (and optional egg) and red pepper flakes.
• Lunch: Leftover quinoa from Day 1 mixed with chopped bell peppers, parsley, tomatoes, and a few more walnuts, with olive oil dressing.
• Snack: A handful of unsalted almonds or pistachios.
• Dinner: Chicken and vegetable stir-fry with broccoli, bell peppers, snow peas, mushrooms, and a ginger-soy sauce (using low-sodium tamari if preferred), served over brown rice.
Day 3
• Breakfast: Plain Greek yogurt topped with strawberries, chia seeds, and a few slivered almonds.
• Lunch: Mixed bean salad (kidney beans, black beans, corn, red onion) with cilantro and a lime-cumin dressing.
• Snack: Carrots and cucumber sticks with hummus.
• Dinner: Turkey chili (made with kidney beans, bell peppers, tomatoes, and low-sodium broth) with a dollop of Greek yogurt or avocado.
Day 4
• Breakfast: Smoothie made with spinach, a frozen banana, mixed berries, flaxseeds, and your choice of milk.
• Lunch: Leftover turkey chili.
• Snack: An orange.
• Dinner: "Buddha Bowl": Brown rice topped with steamed kale, sweet potatoes, baked tofu, and a peanut-ginger sauce.
Day 5
• Breakfast: Two eggs (scrambled or poached) with sautéed spinach and tomatoes.
• Lunch: Tuna salad (made with canned tuna in water, diced celery, a little low-fat mayo or Greek yogurt) on whole-grain crackers with an apple on the side.
• Snack: A few squares of dark chocolate (70% or more cocoa).
• Dinner: Salmon burgers (or turkey burgers) with a large side salad and a sweet potato.
Day 6
• Breakfast: Whole-grain pancakes or waffles topped with berries (no added syrup).
• Lunch: Salmon burgers (leftover) or a large salad with a hard-boiled egg.
• Snack: Plain popcorn (air-popped or lightly cooked in oil) with a touch of turmeric.
• Dinner: Lemon-herb roasted chicken with roasted Brussels sprouts and brown rice.
• (Alternative Dinner Option: If a flare-up is present and cooking is difficult, a simple lentil soup with whole-grain bread is a nutritious, anti-inflammatory option.)
Day 7
• Breakfast: Greek yogurt with mixed berries and a tablespoon of ground flaxseed.
• Lunch: Mixed green salad with left-over roasted chicken from Day 6, sliced avocado, and an oil-based dressing.
• Snack: Red bell pepper slices with hummus.
• Dinner: Vegetable-loaded whole-wheat pasta with marinara sauce (add lean ground turkey or chickpeas for protein) and a side of steamed broccoli.
