7-Day Meal Plan For Rheumatoid Arthritis

Living with rheumatoid arthritis (RA) presents daily challenges, especially when it comes to managing pain.

Many people look to special diets to reduce inflammation and help their RA symptoms.

It's common to see recommendations online to avoid gluten or to start intermittent fasting, but conclusive research on diet and rheumatoid arthritis is lacking.

Continue reading to learn what the research says about the best foods for rheumatoid arthritis, and find a free 7-day meal plan tailored for RA.

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Rheumatoid Arthritis Basics: Getting Started

Rheumatoid arthritis (RA) is a type of arthritis caused by an autoimmune response.

In people with rheumatoid arthritis, their immune system attacks the lining of the joints, causing inflammation and joint pain.

This can damage the joints over time.

Common symptoms of rheumatoid arthritis include:

• Painful and swollen joints.
• Stiff joints in the morning.
• Rheumatoid nodules (small lumps under the skin near inflamed joints).
• Muscle weakness (from limiting the use of painful joints).
• Fatigue.

RA is a progressive disease, meaning the symptoms can worsen over time.

The good news is that medical treatments can help reduce joint pain and slow the progression of the arthritis. 

Treatment for rheumatoid arthritis may include: 

• Medication.
• Physical therapy.
• Occupational therapy.
• Surgery. 

Diet and Rheumatoid Arthritis

Because rheumatoid arthritis is an inflammatory condition, researchers are studying the effects of anti-inflammatory diets, such as the Mediterranean diet, on arthritis symptoms and progression. 

Popular diets for rheumatoid arthritis include:

• Mediterranean diet. 
• Vegan/vegetarian diet. 
• Gluten-free diet. 
• Intermittent fasting.
• Elimination diets. 

According to the National Center for Complementary and Integrative Health, there isn’t enough research to confirm whether these diets are effective for rheumatoid arthritis.

Importantly, dietary changes shouldn’t be used as a substitute for medical treatment. 

Highly restrictive diets, especially those that eliminate entire food groups, come with risks, like an increased chance of nutritional deficiencies. 

Several studies do support the use of a Mediterranean-style diet in conjunction with medical treatment for rheumatoid arthritis. 

The Mediterranean diet is high in antioxidants and anti-inflammatory foods, like olive oil, fruits, vegetables, fatty fish, and legumes.

A diet rich in these foods may lower inflammation markers and help manage symptoms. 

However, other studies have found no benefit of this diet on rheumatoid arthritis, highlighting the need for more research. 

What to Eat for Rheumatoid Arthritis

If you choose to try a Mediterranean diet for rheumatoid arthritis, focus on filling your diet with the following:

• Fatty fish, like salmon, sardines, and tuna (ideally once or twice per week).
• Poultry and other types of fish, like chicken, turkey, and tilapia. 
• Whole grains, including brown rice, oats, and barley. 
• Legumes, such as beans, lentils, and peas. 
• Fruits and vegetables (at least five servings per day). 
• Extra-virgin olive oil.

Researchers have explored the possible benefits of green tea, red wine, spices, and fermented foods on rheumatoid arthritis symptoms, but the results have been inconclusive.

Foods to Avoid with Rheumatoid Arthritis

The following foods can be pro-inflammatory and are limited in the Mediterranean diet.

Some research on rheumatoid arthritis has linked a high intake of these foods with increased inflammatory markers. 

• Red meat, such as beef and pork.
• Refined carbohydrates, including white bread and other products made with white flour.
• Sugar-sweetened beverages, such as soda. 
• Alcohol.

While you don’t need to eliminate these foods completely, you may try experimenting with your intake to see if consuming less helps your RA symptoms.

Controversial Foods

Many online RA diets recommend avoiding other foods, like dairy, gluten, and nightshade vegetables (such as potatoes, tomatoes, and eggplant).

However, research supporting these recommendations is inconclusive.

Dairy products are commonly cited as pro-inflammatory, but research findings have been mixed.

One study found an association between milk consumption and the development of RA, while other studies have found no link. 

Gluten, a protein found in wheat, barley, and rye, is often suggested to be pro-inflammatory and harmful in RA.

Though some studies have shown a gluten-free diet may reduce RA symptoms, a 2022 review of 16 studies found no evidence to recommend this diet for RA.

People often limit nightshade vegetables to manage rheumatoid arthritis, but research has not shown that these worsen inflammation or symptoms in RA.

Despite this, people may notice one or more foods trigger their rheumatoid arthritis symptoms.

Many different foods, including those discussed above, can be triggers.

It’s best to work with an autoimmune registered dietitian if you suspect specific foods are worsening your symptoms.

Your provider can help you modify your diet while still meeting your nutritional needs. 

Meal Plan for Rheumatoid Arthritis

Below is a free 7-day meal plan for rheumatoid arthritis to help you get started with an anti-inflammatory, Mediterranean diet.

Remember that each person may have individual food triggers.

You can modify the meal plan based on what works best for you. 

This plan is not intended to replace medical advice.

Consult with a dietitian before making any major dietary changes and ask them to recommend specific serving sizes. 

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Day 1

Breakfast

Oatmeal with cinnamon, chopped nuts, and blueberries. 

Lunch

Snack plate with hummus, cheese, whole-grain pita bread, sliced cucumbers and bell peppers, grapes, and slices of cooked chicken breast. 

Dinner

Spicy shrimp tacos with garlic cilantro lime slaw.

Snacks

Banana with peanut butter.

Avocado toast on whole grain bread. 

Day 2

Breakfast

Whole grain toast with almond butter, banana slices, and a drizzle of honey.

Lunch

Taco salad with black beans and brown rice.

Dinner

Lemon garlic tofu sheet pan dinner with golden potatoes and broccoli.

Snacks

Cherries and toasted almonds. 

Whole grain crackers with cheese. 

Day 3

Breakfast

Chocolate peanut butter banana smoothie. 

Lunch

Turkey avocado sandwich on whole wheat bread. Serve with a side of tangerines. 

Dinner

Lentil bolognese with whole wheat pasta. Serve with a side of baked carrot “fries.”

Snacks

Greek yogurt ranch dip with baby carrots.

Pear with walnuts.

Day 4

Breakfast

Veggie egg scramble with whole wheat toast and a side of fruit.

Lunch

Grilled veggie hummus wrap with a side of apple slices. 

Dinner

Spinach feta turkey burger on a whole grain bun. Serve with a side salad. 

Snacks

Homemade trail mix.

Cottage cheese with pineapple.

Day 5

Breakfast

Plain Greek yogurt with homemade granola and frozen mixed berries (defrosted).

Lunch

Mediterranean pasta salad with cucumbers, cherry tomatoes, spinach, red onion, feta cheese, and olives.

Dinner

Honey garlic soy glazed salmon with asparagus and brown rice.

Snacks

Popcorn with peanuts. 

Banana “nice cream.”

Day 6

Breakfast

Apple cinnamon baked oatmeal. Serve topped with a few spoons of Greek yogurt for extra protein.

Lunch

Buffalo chickpea taquitos with sliced celery and carrots.

Dinner

Tofu kebabs with whole grain pita bread, lemon garlic tahini sauce, and a side salad.

Snacks

Tuna salad with whole grain crackers. 

Fruit and yogurt smoothie.

Day 7

Breakfast

Feta and vegetable egg bites with whole-grain toast and a side of fruit.

Lunch

Lentil vegetable soup with a side of hearty whole-grain bread. 

Dinner

Black bean quinoa enchiladas. 

Snacks

Edamame in pods (cooked then tossed with sesame oil and soy sauce).

No-bake energy balls.

Tips for Meal Preparation

It’s easy to feel overwhelmed if you’re new to a Mediterranean diet.

Rather than eliminating foods from your eating pattern, start by slowly adding more anti-inflammatory foods to your meals and snacks. 

This may look like including a side of vegetables with lunch, swapping refined grains for whole grains, or snacking on nuts and fruit.

The meal plan above shows different ideas for each day to give you a wide variety of options, but you can save time by leaning into batch cooking and leftovers. 

For example, you can: 

• Cook enough dinner each day to have leftovers for lunch the next day. 
• Make a big batch of oatmeal you can reheat for the next several days. 
• Prepare some snacks in advance to make it easy to grab nutritious options. 

Supplements for Rheumatoid Arthritis

Certain dietary supplements may help reduce inflammation in rheumatoid arthritis when used in addition to medical treatment.

Talk with your doctor about which supplements might be right for you. 

Omega-3 supplements may be helpful for rheumatoid arthritis due to their anti-inflammatory benefits.

A 2017 review found that omega-3 supplements were effective at reducing pain in people with RA.

Vitamin D has anti-inflammatory properties and plays a role in the immune system.

Researchers hypothesize that vitamin D supplements may help reduce inflammation in RA, but more studies are needed. 

Talk to your doctor about getting tested for vitamin D deficiency before starting a supplement.

Other supplements that have been researched include gamma-linolenic acid (GLA) and thunder god vine.

While some studies show these may improve RA symptoms, they may cause side effects, and their long-term safety is unknown. 

Takeaway 

Rheumatoid arthritis is an autoimmune condition associated with joint inflammation and pain. 

Research is inconclusive regarding the best diet for managing RA symptoms.

However, some studies show the Mediterranean diet may help reduce inflammation and joint pain in conjunction with medical treatment. 

You may find that certain foods trigger your RA symptoms. In general, try to limit your intake of red meat, refined grains, sugar-sweetened beverages, and alcohol.

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How an RD Can Help

Navigating the best diet to manage your rheumatoid arthritis can be challenging.

Consider working with a registered dietitian to gain insight into your personal food triggers and overall eating pattern. 

During your sessions, your dietitian can answer questions like: 

• Do I need to avoid gluten?
• What are some grab-and-go anti-inflammatory snack options?
• How do I incorporate more whole grains?
• What are some ways I can eat more vegetables when I don’t like them?

Find a dietitian specializing in autoimmune conditions for evidence-based information and support.