A person’s diet is important when it comes to managing inflammation of the joints. Certain foods can make arthritis worse, while others can help reduce inflammation, alleviating joint pain. A diet for arthritis should consist of enough antioxidants, prebiotics, omega-3 fatty acids, and fiber. Some of the foods to include in this diet are legumes, fatty fish, whole grains, and some vegetables and fruits. Some diet meal plans for arthritis are given below, showing recipe ideas for breakfast, lunch, and dinner for three days.

Day 1
Breakfast
Oat Porridge With Berries: This is a great idea for breakfast and deserves a spot in diet meal plans for arthritis for being rich in antioxidants, prebiotics, and fiber. Oats are packed with a soluble fiber called beta-glucans. These help the good bacteria in the gut to thrive and help reduce inflammation and obesity, both of which aggravate symptoms of arthritis. Berries, especially blueberries, are rich in a type of antioxidant called anthocyanins, which are anti-inflammatory in nature.

Lunch
Quinoa and Citrus Salad: Not only is this salad easy to cook and store, but it is also completely gluten-free and vegan. Quinoa provides the body with essential nutrients and fiber, while citrus fruits like orange, grapefruit, etc. are rich in vitamin C, an essential antioxidant.

Dinner
Salmon With Pesto Sauce: Salmon is packed with omega-3 fatty acids, which play a significant role in reducing inflammation. One can also replace the salmon with other omega-3 rich food like tuna, mackerel, etc. If gluten is a source of inflammation in the body, one can use zucchini strips in the place of pasta.

Day 2
Breakfast
Raspberry Avocado Smoothie: A good breakfast recipe if one is short on time, this one deserves mention in diet meal plans for arthritis. Avocados are rich in omega-3 acids, while raspberries are packed with antioxidants. One can use low-fat Greek yogurt or any vegan alternative as they are a rich source of probiotics.

Lunch
Lentil, Hazelnut, and Beetroot Salad: If one is a vegetarian and need a diet plan for arthritis, this recipe is great for lunch. Lentils and beetroot are excellent sources of fiber, while lentils are a great way to incorporate proteins into the diet. Hazelnuts and beetroots are also rich in antioxidants. Beetroot contains the anti-inflammatory compound, betaine, while hazelnuts are packed with vitamin E.

Dinner
Chicken Soup with Lentil and Sweet Potatoes: Packed with fiber, nutrients, and protein, this soup is an excellent addition to the diet. While lentils and chicken are an excellent source of protein, sweet potatoes are packed with antioxidants like vitamins A, B, and C. This soup is also rich in calcium and iron that promote bone health and prevent arthritis symptoms from worsening.

Day 3
Breakfast
Scrambled Eggs: Eggs are an excellent source of protein and the yolk contains vitamin D, a compound known to reduce inflammation. One can add turmeric to scrambled eggs for more antioxidants. This breakfast is one of the best recipes to include in the diet meal plans for arthritis.

Lunch
Avocado and Hummus Sandwich: Avocados and hummus (which is made of lentils) are a rich source of vegetarian protein. They are also packed with anti-inflammatory omega-3 fatty acids. One can even add the low-sodium version of sauerkraut to this sandwich to add more prebiotics in the diet.

Dinner
Shrimp and Vegetable Curry: Seafood like shrimp is rich in omega-3 fatty acids that help reduce the symptoms of arthritis. Shrimp also contains the antioxidant astaxanthin that decreases inflammation in the joints. One can add vegetables like red peppers, carrots, etc. to this curry to increase the polyphenol levels. Turmeric can also be sprinkled as it is rich in the antioxidant, curcumin.