A Gout-Friendly Menu for One Week


Eating a gout-friendly diet will help you relieve the pain and swelling, while preventing future attacks.

Here is a sample gout-friendly menu for one week.

  • Breakfast: Oats with Greek yogurt and 1/4 cup (about 31 grams) berries.
  • Lunch: Quinoa salad with boiled eggs and fresh veggies.
  • Dinner: Whole wheat pasta with roasted chicken, spinach, bell peppers and low-fat feta cheese.
  • Breakfast: Smoothie with 1/2 cup (74 grams) blueberries, 1/2 cup (15 grams) spinach, 1/4 cup (59 ml) Greek yogurt and 1/4 cup (59 ml) low-fat milk.
  • Lunch: Whole grain sandwich with eggs and salad.
  • Dinner: Stir-fried chicken and vegetables with brown rice.
  • Breakfast: Overnight oats — 1/3 cup (27 grams) rolled oats, 1/4 cup (59 ml) Greek yogurt, 1/3 cup (79 ml) low-fat milk, 1 tbsp (14 grams) chia seeds, 1/4 cup (about 31 grams) berries and 1/4 tsp (1.2 ml) vanilla extract. Let sit overnight.
  • Lunch: Chickpeas and fresh vegetables in a whole wheat wrap.
  • Dinner: Herb-baked salmon with asparagus and cherry tomatoes.
  • Breakfast: Overnight chia seed pudding — 2 tbsp (28 grams) chia seeds, 1 cup (240 ml) Greek yogurt and 1/2 tsp (2.5 ml) vanilla extract with sliced fruits of your choice. Let sit in a bowl or mason jar overnight.
  • Lunch: Leftover salmon with salad.
  • Dinner: Quinoa, spinach, eggplant and feta salad.
  • Breakfast: French toast with strawberries.
  • Lunch: Whole grain sandwich with boiled eggs and salad.
  • Dinner: Stir-fried tofu and vegetables with brown rice.
  • Breakfast: Mushroom and zucchini frittata.
  • Lunch: Leftover stir-fried tofu and brown rice.
  • Dinner: Homemade chicken burgers with a fresh salad.
  • Breakfast: Two-egg omelet with spinach and mushrooms.
  • Lunch: Chickpeas and fresh vegetables in a whole wheat wrap.
  • Dinner: Scrambled egg tacos — scrambled eggs with spinach and bell peppers on whole wheat tortillas.
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