Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints
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1 Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints Because carrying around extra weight is hard on your joints, eating healthfully can really benefit individuals with Rheumatoid Arthritis. You want to keep your weight down and your carbohydrate intake within reasonable levels. So how is that done without sacrificing taste or feeling hungry all day? Each of the following pages maps out a full week of meals for you to enjoy. Each day s consumption equals about 1,800 calories and 200 grams of carbs, based on food-group averages. (You can reduce it to about 1,500 calories by eliminating the snack.) Post these pages on your fridge and find that a healthy meal plan can be great for you! Mindy Hermann, RD Weekly Shopping List The quantities on this shopping list represent the approximate amounts needed to prepare a full week of meals for one person. Change quantities accordingly if you are feeding family members or friends. You also may choose to stock up or purchase larger quantities of items on sale or available only in larger packages. Grains Brown rice lb. bag* Oat-ring cereal box* Oats carton* Whole-grain or whole-wheat s package Whole-grain waffle s package* Whole-wheat bread loaf Whole-wheat pita, 6-inch package Whole-wheat box* Whole-wheat box* Whole-wheat roll, medium (2 oz.) Whole-wheat spaghetti box* Fruits Apple, small Banana, small (4 oz.) Blueberries pint Cantaloupe Fruit cocktail in water oz. can Honeydew melon Peach, medium Pine, canned in juice oz. can* Raisins box* Strawberries pint Vegetables Broccoli lb. Carrots lb. Corn, canned small can Cucumber medium Green beans lb. Greens (kale, collard, turnip greens)....½ lb. Lettuce head or bag Mushrooms Pepper, red or green small Potato, 6 oz Spinach, fresh ½ lb. Tomato lb. Tomato, cherry ry or grape ½ pint Vegetable juice can Zucchini small Protein Bean chili can Beans, canned cans Chicken breast ½ lb. Hummus container* Pork ¼ lb. Roast beef (deli) ¼ lb. Salmon ½ lb. Shrimp ¼ lb. Soup (pea, lentil or bean) can Tuna, water-pac ked cans Tur key breast (deli) ¼ lb. Tur key, ground ¼ lb. Fats Almonds, slivered bag* Marga rine, soft tub* Mayonnaise, fat-free jar* Olive oil bottle* Olives Peanut jar* Pea bag* Pine container* Pumpkin bag* Wal, chopped bag* Dairy Cheddar, reduced-fat ounces Feta, low-fat......small package* Milk, nonfat ½ gallon Sour cream, reduced-fat container* Yog urt, light and flavored oz. containers Yog urt, nonfat plain oz. containers or 1 quart Condiments Coffe e varies* Jam, light jar* Mustard jar* Pesto container* Syrup, sugar-f ree bottle* Vinegar or more bottles* Sweets Chocolate, dark small bar* Cookies, small ( 1 3 oz. each) small box* Frozen, 100% juice box* Graham box* *may not need to purchase every week
2 Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day cal/57 g carbs 1 cup strawberries,, 1 cup nonfat milk toast with in water English muffin with ½ cup and 2 tsp light jam 1 cup 1½ cups oat-ring (4 oz.),, 1 cup waffles 2 3 cup plain/ flavored fat-free with 2 Tbsp raisins. pea, 1 cup 2 tsp soft 490 cal/52 g carbs with 2 oz. sliced turkey breast, lettuce, and mustard lettuce, 1½ cups salmon with 1 tsp light fat-free carrot sticks, 1 cup pepper, 1 oz. lowfat feta, 8 olives 2 oz. lean roast beef, lettuce,, 1 oz. reduced-fat on a medium (2 oz.) whole-wheat roll lettuce, 1 cup Dressing of 1 tsp spinach with 1 tsp 1½ cups pea, lentil lettuce, 1 cup mixture light fat-free plus lettuce and on 2 of whole-wheat bread 2 Tbsp slivered 530 cal/55 g carbs 1 tsp pesto brushed with 1 tsp with 2 Tbsp grated reduced-fat ½ cup sauce and 3 oz. ground turkey plus ¼ cup diced, lettuce and on a medium (2 oz.) wheat roll es pine with 1 tsp with 1 tsp 1 Tbsp diced 1 starch 310 cal/42 g carbs sugarfree syrup and in water ¾ cup blueberries 1 Tbsp chopped
3 Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ¾ cup blueberries, 2 Tbsp slivered 1 cup waffles 1 cup strawberries, 2 3 cup plain/ flavored fat-free toast spread with and with ¾ cup blueberries and 2 Tbsp chopped spread with ½ cup and 2 tsp light jam 2 oz. sliced turkey breast, lettuce, and mustard on 2 whole-wheat bread each, salmon with 1 tsp carrot sticks, 1 cup pepper, 1 oz. low-fat feta, 8 olives with 2 oz. lean roast beef, lettuce,, 1 oz. reduced-fat, ¼ cup es each, lettuce, 1 cup mixture light lettuce and on a medium 2 cup spinach chicken breast topped with 1 tsp pesto 1 Tbsp chopped 2 Tbsp brushed with 1 tsp ½ cup sauce and 3 oz. ground turkey lettuce, 1 cup pine lettuce and on a medium with 1 Tbsp slivered almond greens with 1 tsp with 1 tsp, 1 Tbsp diced 3 graham cracker light fat-free, ½ Tbsp peanut 2 Tbsp raisins and pea
4 Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 waffles 1 medium peach 2 Tbsp slivered 2 3 cup plain/flavored fat-free toast spread 1 cup cereal topped with and with pea with 1 Tbsp sugar-free syrup bread with ½ cup and 2 tsp light jam 2 oz. sliced turkey breast, lettuce, and mustard on 1 whole-grain 2 cups spinach salmon 1 Tbsp chopped carrot sticks, 1 cup pepper, 1 oz. low-fat feta, 8 olives 2 oz. lean roast beef, lettuce,,, mustard on medium (2 oz.) wheat roll es drizzled with 1 tsp olive oil+vinegar of your choice greens with 1 tsp lettuce; 1 cup mixture ; ¼ cup light fat-free with 2 oz. tuna in water mixed with 1 Tbsp fat-free mayo, lettuce, with 1 tsp 2 Tbsp each, 1 tsp pesto ½ cup sauce and 3 oz. ground turkey pine in juice lettuce and on a medium (2 oz.) wheat roll lettuce and 1 cup pork with 1 Tbsp slivered almond brushed with 1 tsp with 1 tsp, 1 Tbsp diced fat-free and with 2 Tbsp raisins ¾ cup blueberries,
5 Week 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Whole-Month Meal Planner 2 Tbsp raisins, 1 cup 1 3 cup hummus, 1 oz. low-fat feta, lettuce and chicken breast topped with 1 tsp pesto ½ Tbsp peanut light fat-free waffles 1 cup strawberries, 2 Tbsp slivered 2 3 cup plain/flavored fat-free salmon 1 Tbsp chopped 2 Tbsp 2 cups spinach and toast topped Platter with 2 oz. sliced turkey breast, 1 6-inch carrot sticks, 1 cup pepper, 8 olives, 1 Tbsp with 1 Tbsp slivered ¾ cup blueberries, pea lettuce and on medium es drizzled with 1 tsp olive oil+vinegar of your choice ½ cup sauce and 3 oz. ground turkey 1 cup zucchini sautéed in 1 tsp pine with ½ cup greens with 1 tsp with 2 oz. lean roast beef, 1 oz. reduced-fat, mustard, lettuce, lettuce and 1 cup Dressing of 1 tsp ½ Tbsp peanut 2 3 cup plain fatfree with 1 chopped small with light fat-free with 1 Tbsp slivered with 1 tsp bread with 2 tsp light jam and with 1 Tbsp fat-free mayo, lettuce and on a medium lettuce; 1 cup mixture ; ¼ cup nonfat milk with 1 Tbsp 3-bean salad with 1 tsp with 1 tsp
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