7 Day Gout Diet Plan PDF, Sample Menu And More

7 Day Gout Diet Plan PDF, Sample Menu And More

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In this article, we will share with you some helpful information on 7 day gout diet plan PDF and how gout patients should eat to have a healthy life.

Gout is a type of arthritis that is caused by too much uric acid in the joints. Since uric acid is formed by the breakdown of purine, a substance that is found in various foods. That’s the reason why when it comes to being healthy during gout, you need to follow a diet that can reduce the amount of purine. The diet will not only keep you healthy but it will also manage the symptoms of gouts as well as prevent all the flare-ups. In this type of diet, there are a few things you need to remember.

Foods you should eat in a gout diet plan

foods you should eat in a gout diet plan

A simple and general gout diet should follow these healthy-diet recommendations. In a gout diet, you need to eat foods that are low in purines, including:

  • Low-fat and non-dairy fat products. For example, low-fat yogurt, skim milk, low-fat cheese (mozzarella and eggs), etc
  • Fresh fruits and vegetables. You can eat plenty of vegetables such as kailan, cabbage, squash, red bell pepper and so on. It is also recommended that you should eat fruits that are high in vitamin C like oranges, tangerines, papaya and cherries.
  • Any types of low purine of nuts, seeds and legumes: Good sources of low purine nuts and seeds include walnuts, flaxseeds, almonds, walnuts and cashews.
  • Whole grains: It is highly recommended that you should eat brown variations of rice, bread and pasta.
  • White meat: You should eat lean meat such as chicken and some types of seafood ( The best ones would be Japanese eel, monkfish, sablefish). Red meat is OK but you should eat them occasionally in smaller amounts.

Foods you should avoid in a gout diet plan

foods you should avoid in a gout diet plan

As we have said, the only type of food that you need to avoid in a gout diet plan is the high-purine food type. High-purine foods are classified as foods that have more than 200 mg of purines per 100 grams. You should stay away from those types of food.

To be more specific, you should avoid these food categories:

  • Organ meats: Some studies show that gout patients should not eat organ meats such as liver, kidneys, sweetbreads and brain.
  • Game meat: It is also recommended that while having gouts, you can not eat game meats, like pheasant, veal and venison.
  • Some types of seafood: As we said, you are forbidden to eat seafood that contains more than 200 mg of purines in 100 grams, such as: shellfish (like shrimps, lobsters, mussels), anchovies, sardines and tuna. Some other types of seafood like catfish, red snapper, salmon, sole and tilapia are acceptable. These types of food can be eaten in a cooked form, such as: fried, grilled, boiled, roasted or barbecued.
  • Alcohol: In particular, beer and distilled liquors are associated with a frequency of gout attacks.
  • Refined carbohydrates: You should not eat refined carbohydrates products, examples include white bread, pasta and cakes.
  • Processed foods: Sausages, bacon and ham are a must not in a gout diet plan.

What type of diet is suitable for gout? 

what type of diet is suitable for gout

Having an appropriate gout diet will bring you many helpful benefits. It not only keeps you healthy but also manages the gout symptoms as well as prevents some flare-ups of gout.

Some benefits of following a diet during gouts include:

  • Reach a healthy weight, keep fit
  • Set and stick to good eating habits
  • Limit foods with purines
  • Add foods that can help control uric acid levels

In this article, Kerri Ann Jennings highly advises you to follow a Mediterranean diet to manage gout. The Mediterranean diet contains all types of food that we are recommended to eat and avoids all of the foods you must not contain that we have just mentioned above.

Benefits of the Mediterranean diet:

  • Stay fit
  • Contains healthy foods that gout patients can eat
  • Do not have any must-no foods.
  • Control the uric acid level
  • Improving health
  • Reducing heart disease risk
  • Reducing risk of hyperuricemia
  • Prevent and treat gouts

The Mediterranean diet is supported by a variety of leading health organizations, including:

  • Harvard Medical School (HMS)
  • Arthritis Foundation
  • Mayo Clinic

Since the Mediterranean is healthy and sustainable to follow in a long term period, US News ranked that diet as the number 1 diet. So, what are you waiting for? Let’s get started!

7-day gout diet plan PDF we recommend 

Here is the detailed overall menu for the 7 day gout diet plan pdf. The instructions for each recipe are right below.

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

Dishes in a 7 day gout diet plan that we’ve just shared with you above. There will be detailed instructions for each day, so take a close look at them!

Day 1

Breakfast: Banana Yogurt Pots

banana yogurt pots

Nutrition:

  • Calories: 236 kcal
  • Protein: 14 g
  • Carbs: 32 g
  • Fat: 7 g

Cooking time: 5 minutes

Servings: 2

Ingredients:

  • 225g of Greek yogurt
  • 2 bananas, sliced into chunks thinly
  • 15g of toasted and chopped walnuts

Instructions:

  • Step 1: Place some of the yogurt into the bottom of a glass.
  • Step 2: Add a layer of banana, then yogurt and repeat.
  • Step 3: Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

cannellini bean salad

Nutrition:

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

Cooking time: 5 minutes

Servings: 2 servings

Ingredients:

  • 3 cups of cannellini beans
  • 70 g of cherry tomatoes, cut in halves
  • Half of red onion, thinly sliced them
  • A half tbsp of red wine vinegar
  • A tossed small bunch of basil

Instructions:

  • Step 1: Rinse and drain the beans and mix with the tomatoes, onion and vinegar.
  • Step 2: Season, then add basil just before serving.

Dinner: Moussaka

Nutrition:

  • Calories: 557
  • Protein: 27 g
  • Carbs: 46 g
  • Fat: 27 g

Prep and cooking time: 30 minutes

Servings: 2

Ingredients:

  • 1 tbsp of extra virgin olive oil
  • ½ of an onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g lean beef mince
  •  1 cup of chopped tomatoes
  • 1 tbsp of tomato purée or tomato sauce
  • 1 tsp of ground cinnamon
  • 1 cup of chickpeas
  • ⅔ cup of crumbled feta cheese
  • Mint (fresh preferable)
  • Brown bread, to serve with

Instructions:

  • Step 1: Put the oil in a large pan, then pre-heat it with a medium fire. Then, add the onion and garlic to the pan, fry them until they’re soft and nicely browned.
  • Step 2: Gently add the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Next, leave the mince to simmer for 20 minutes. Finally, add the chickpeas halfway through.
  • Step 3: Sprinkle the feta and mint over the mince.
  • Step 4: Serve with toasted bread

Day 2

Breakfast: Tomato and Watermelon Salad

tomato and watermelon salad
Tomato and Watermelon Salad

Nutrition:

  • Calories: 177
  • Protein: 5 g
  • Carbs: 13 g
  • Fat: 13 g

Preparation and cooking time: 5 to 7 minutes

Servings: 2

Ingredients:

  • 1 tbsp of olive oil
  • 1 tbsp of red wine vinegar
  • ¼ tsp of chili flakes
  • 1 tbsp of chopped mint
  • ⅝ cup of finely chopped tomatoes
  • A half of watermelon, cut into chunks
  • ⅔ cup of feta cheese, crumbled

Instructions:

  • Step 1: Making the dressing sauce:  In a small bowl, put in the oil, vinegar, chili flakes and mint with seasonings. Then, mix all the ingredients gently.
  • Step 2: Making the salad

Put the tomatoes and watermelon in a large bowl. Then, gently pour over the dressing. Add the feta cheese when it’s all finished. Then, served.

Lunch: Edgy Veggie Wraps 

edgy veggie wraps
Edgy Veggie Wraps

Nutrition:

  • Calories: 320
  • Protein: 11 g
  • Carbs: 39 g
  • Fat: 11 g

Prep and cooking time: 10 to 15 minutes

Servings: 2

Ingredients:

  • Half of a cup cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • ¼ cup of feta cheese
  • 2 tbsp of hummus

Instructions:

  • Step 1: Chop the tomatoes, then cut the cucumber into thin sticks. Split the olives and remove the stones.
  • Step 2: Heat the tortillas
  • Step 3: Spread the houmous over the wraps. Then, put the vegetable mix in the middle and roll them up.

Dinner: Spicy Tomato Baked with Eggs

spicy tomato baked with eggs

Nutrition:

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

Prep and cooking time: 25 minutes

Servings: 2

Ingredients:

  • 1 tbsp of olive oil
  • 2 chopped red onion
  • 1 red chili, deseeded & chopped finely.
  • 1 sliced garlic clove
  • small bunch coriander, stalks and leaves chopped separately
  • 4 cups of cherry tomatoes
  • 4 eggs
  • brown bread, to serve

Instructions:

  • Step 1: Put the oil in a frying pan, then cook the onions, chili and garlic with coriander stalks for 5 minutes until it is soft and brown.
  • Step 2: Stir in the tomatoes, then simmer the tomato for 8 to 10 minutes.
  • Step 3: Using a wooden spoon to make 4 dips in the sauce, then crack an egg into each one. Then, cook them over low heat for 6 to 8 minutes, until the eggs are done. Scatter with the coriander leaves and serve with bread.

Day 3

Breakfast: Blueberry Oats Bowl

blueberry oats bowl
Blueberry Oats Bowl

Nutrition:

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

Prep and cooking time: 10 to 13 minutes

Servings: 2

Ingredients:

  •  ⅔ cup of porridge oats
  •  ⅗ cup of Greek yogurt
  • ¾ cup of blueberries
  • 1 tsp of honey

Instructions:

  • Step 1: Put the oats in a pan, soak them with 400 ml of water. Heat and stir for about 2 minutes. Remove it from the heat and add a third of the yogurt amount.
  • Step 2: Tip the blueberries into a pan with the honey and 1 tbsp of water. Then, gently poach them until the blueberries are tender and soft.
  • Step 3: Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

carrot orange and avocado salad

Nutrition:

  • Calories: 177
  • Protein: 5 g
  • Carbs: 13 g
  • Fat: 13 g

Prep and cooking time: 5 to 7 minutes

Servings: 2

Ingredients:

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthwise and sliced with a peeler
  • 1 and ½ cups of rocket
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp of olive oil

Instructions:

  • Step 1: Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket or arugula and avocado.
  • Step 2: Then, whisk together the orange juice, zest and oil. Next, toss them with the salad and season.

Dinner: Salmon with Potatoes and Corn Salad

salmon with potatoes and corn salad

Nutrition:

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

Prep and cooking time: 30 minutes

Servings: 2

Ingredients:

  • Salmon
  • Potato
  • Corn Salad

Instructions:

  • Step 1: Cook potatoes in the boiling water until it is tender, adding corn for the final 5 minutes. Drain and cool.
  • Step 2: For the dressing, mix the vinegar, oil, shallot, capers, basil and season them.
  • Step 3: Heat the oven, then rub some dressing on salmon and cook, skin side down for 7 to 8 minutes. Then, slice the tomatoes and place them on a plate.
  • Step 4: Slice the potatoes, cut the corn from the cob and add to the plate. Add the salmon and drizzle over the remaining dressing.

Day 4

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad 

mixed bean salad
Mixed Bean Salad

Nutrition:

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

Prep and cooking time: 10 to 15 minutes

Servings: 2

Ingredients:

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

Instructions:

  • Step 1: First, drain the artichokes jar with 1 to 2 tbsp of oil. Next, add the oil, dried tomato paste and vinegar then stir them until they are tender. Add your seasonings
  • Step 2: Chop the artichokes and tip them in a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese.
  • Step 3: Stir in the artichoke oil mixture and tip into a big bowl. Crumble over the remaining feta cheese, then serve them immediately.

Dinner: Spiced Carrot and Lentil Soup

spiced carrot and lentil soup
Spiced Carrot and Lentil Soup

Nutrition:

  • Calories: 238
  • Protein: 11 g
  • Carbs: 34 g
  • Fat: 7 g

Prep and cooking time: 25 to 30 minutes

Servings: 2

Ingredients:

  • 1 tsp of cumin seeds
  • a pinch of chili flakes
  • 1 tbsp of olive oil
  • 2 cups of carrots, washed and coarsely grated
  • ⅓ cup of split red lentils
  • 2 and ¼ cups of hot vegetable stock
  • 60ml milk
  • Greek yogurt, to serve and decorate

Instructions:

  • Step 1: Dry fry the cumin seeds and chili flakes for 1 minute in a big saucepan. Set aside roughly half of the seeds after scooping them out with a spoon.
  • Step 2: Bring the oil, carrots, lentils, stock, and milk to a boil in the pan. Cook for 15 minutes, or until the lentils are softened and swelled.
  • Step 3: Using a stick blender or a food processor, puree the soup until smooth. Season to taste, then top with a dollop of Greek yogurt and a dusting of the toasted spices that were set aside.

Day 5

Breakfast: Tomato and Watermelon Salad 

Lunch: Panzanella Salad 

panzanella salad

Nutrition:

  • Calories: 453
  • Protein: 6 g
  • Carbs: 37 g
  • Fat: 25 g

Prep and cooking time: 10 minutes

Servings: 2

Ingredients:

  •  2 cups tomatoes
  • 1 crushed garlic clove
  • 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:

  • Step 1: Toss the tomatoes in a bowl after chopping them. Season with salt and pepper, then toss in the garlic, capers, avocado, and onion. Set aside for 10 minutes after thoroughly mixing.
  • Step 2: Sprinkle tomatoes and basil leaves over the top and sprinkle with the remaining oil and vinegar when ready to serve.

Dinner: Med Chicken, Quinoa and Greek Salad 

med chicken quinoa and greek salad

Nutrition:

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

Prep and cooking time: 20 minutes

Servings: 2

Ingredients:

  • ⅗ cup of quinoa
  • ½ red chili, deseeded and finely chopped
  • 1 crushed garlic clove
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • ¾ cup of tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • ½ cup of feta cheese, crumbled
  • Small bunch mint leaves, chopped
  • Juice and zest ½ lemon

Instructions:

  • Step 1: Cook the quinoa according to the package directions, then rinse and drain completely.
  • Step 2: Meanwhile, mix the chicken filets with some salt, chili, and garlic in olive oil. Cook for 3-4 minutes on each side in a heated pan, or until cooked through. Place the chicken on a platter and put it aside.
  • Step 3: In a mixing bowl, combine the tomatoes, olives, onion, feta, and mint.
  • Step 4: Toss in the quinoa that has been cooked. Season to taste with the remaining olive oil, lemon juice, and zest. Place the chicken on top and serve.

Day 6

Breakfast: Blueberry Oats Bowl 

Lunch: Quinoa and Stir-Fried Veggies

quinoa and stir fried veggies

Nutrition:

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

Prep and cooking time: 30 minutes

Servings: 2

Ingredients:

  • ⅗ cup of quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 1 and ⅔ cup of leek, sliced
  • 1 broccoli head, cut into small florets
  • ¼ cup of tomatoes
  • ¼ cup of vegetable stock
  • 1 tsp tomato purée
  • Juice of a half of lemon

Instructions:

  • Step 1: Cook the quinoa as instructed on the package. In the meantime, heat 3 tbsp oil in a skillet, then add the garlic and sauté for 1 minute
  • Step 2: Then, stir in the carrots, leeks, and broccoli for 2 minutes, or until everything is glossy.
  • Step 3: Toss in the tomatoes, then combine the stock and tomato purée in a bowl and pour into the pan. Cook for 3 minutes with the lid on.
  • Step 4: Next, drain the quinoa and combine it with the remaining oil and lemon juice in a mixing bowl. Spoon the vegetables on top of the veggies and divide them across warm plates.

Dinner: Grilled Vegetables with Bean Mash

grilled vegetables with bean mash

Prep and cooking time: 40 minutes

Servings: 2

Nutrition:

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

Ingredients:

  • 1 pepper, deseeded & quartered
  • 1 aubergine, sliced lengthways
  • 2 courgettes, sliced lengthways
  • 2 tbsp olive oil

For the mash

  • 2 cups of haricot beans, rinsed
  • 1 garlic clove, crushed
  •  ½ cup vegetable stock
  • 1 tbsp chopped coriander

Instructions:

  • Step 1: Heat the grill. Brush the vegetables lightly with oil and arrange them on a grill pan. Cook until lightly browned on one side, then flip and grill until tender on the other.
  • Step 2: Now, combine the beans, garlic, and stock in a pan. Bring to a boil, then reduce to low heat and cook for 10 minutes, uncovered.
  • Step 3: Using a potato masher, mash the potatoes coarsely. Divide and mash the veggies amongst two dishes, drizzle with oil, and season with black pepper and coriander.

Day 7

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup 

moroccan chickpea soup
Moroccan Chickpea Soup

Servings: 2  | Prep and cooking time: 25 minutes

Nutrition:

  • Calories: 408
  • Protein: 15 g
  • Carbs: 63 g
  • Fat: 11 g

Ingredients:

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery stick, chopped
  • 1 tsp ground cumin
  • 1 and ¼ cups of hot vegetable stock
  •  1 cup of chopped tomatoes
  • 1 cup of chickpeas, rinsed and drained
  •  ¼ cup of frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve with

Instructions:

  • Step 1: In a skillet, heat the oil and cook the onion and celery for 10 minutes, or until softened. Cook for another minute after adding the cumin.
  • Step 2: Add the stock, tomatoes, chickpeas, and black pepper after increasing the heat. Cook for 8 minutes on low heat. Cook for another 2 minutes after adding the wide beans and lemon juice. Serve garnished with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad 

spicy mediterranean beet salad

Servings: 2 | Prep and cooking time: 40 minutes

Nutrition:

  • Calories: 548
  • Protein: 23 g
  • Carbs: 58 g
  • Fat: 20 g

Ingredients:

  • 8 raw scrubbed baby beetroots
  • ½ tbsp of sumac
  • ½ tbsp of ground cumin
  • 400g of chickpeas, drained and rinsed
  • 2 tbsp of olive oil
  • ½ tsp of lemon zest
  • ½ tsp of lemon juice
  • ½ cup Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chili flakes
  • Mint leaves, chopped, to serve

Instructions:

  • Step 1: Heat the oven at 220 Celsius degree. Beetroots can be halved or quartered, depending on their size. Combine the spices in a bowl.
  • Step 2: Next, mix the chickpeas and beets with the oil in a wide baking tray. Season with salt and toss in the spices. Recombine the ingredients. 30 minutes of roasting
  • Step 3: Combine the lemon zest and juice with the yogurt while the veggies are cooking. Swirl in the harissa and transfer to a bowl. Sprinkle the beets and chickpeas on top, along with the chili flakes and mint.

Ending

With our sharings about a very detailed 7-day gout diet plan pdf today, we hope that you can finally find a helpful guide to fight with gout. Kerri Ann Jennings hopes that with our 7 day gout diet plan, you are able now to eat food correctly. If you find our article useful, please share it with your loved ones.

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