Gout is an extremely painful arthritic condition that occurs when high levels of uric acid cause crystals to form in the body’s joints and soft tissues. This can lead to inflammation, pain, and swelling. It is often very closely related to a client’s diet, which means providing simple and delicious meal ideas is so important to help manage this painful condition.
Today we are rounding up 20 meals that focus on low purine foods and key nutrients to prevent and manage gout attacks. You can add any of these meals to a plan or recipe book.
Need more meal ideas to help support your clients with gout? That Clean Life has a ready-to-use Gout Program and Plant-Based Gout Program. Both programs come with a meal plan, recipes, itemized grocery list, prep guide, and supporting evidence.
1. Portobello Veggie Burgers with Goat Cheese
A low-purine diet consisting of more vegetarian options can work along with medication to lower the levels of uric acid and the risk of recurring gout attacks. Meats tend to be higher in purines, so substitute them with low-purine items, such as lentils, vegetables, and mushrooms. This delicious Portobello Veggie Burger is the perfect ‘meaty’ dish to help your clients try new vegetarian options.
Click here to add Portobello Veggie Burgers with Goat Cheese to your client’s That Clean Life meal plan.
2. Eggs & Grapefruit Breakfast Box
Getting enough vitamin C in your client’s diet helps the kidneys remove more uric acid in the urine which lowers overall uric acid levels and the risk of gout. This four-ingredient breakfast takes just 10 minutes to prepare and fulfills your client’s daily vitamin C needs.
Click here to add Eggs & Grapefruit Breakfast Box to your client’s That Clean Life meal plan.
3. Dark Chocolate Almond Mousse
Fructose can increase the risk of gout and gout attacks, even though they’re not purine-rich. You can satisfy your client’s sweet tooth with this sugar-free mousse which has the bonus of packing 10 grams of fiber.
Click here to add Dark Chocolate Almond Mousse to your client’s That Clean Life meal plan.
4. Roasted Veggie Pasta
Many flavonoids found in legumes and other plant foods inhibit xanthine oxidase lowering the risk of gout attacks. If you want to transition your client to a meatless pasta dish, this veggie-packed chickpea pasta option will be a sure hit! A bonus is it provides over half of your client’s fiber and iron needs and 21 grams of plant-powered protein.
Click here to add Roasted Veggie Pasta to your client’s That Clean Life meal plan.
5. Cherry Lemon Smoothie
Cherries are known to help prevent gout attacks by lowering uric acid levels and reducing inflammation. This sweet and tangy smoothie is a super fun way to introduce more cherries into your client's meal plan.
Click here to add Cherry Lemon Smoothie to your client’s That Clean Life meal plan.
6. Citrus, Fennel & Chicken Rice Bowl
Organ meats like kidney, heart, and liver are the highest in purines whereas white meats contain lower amounts of purines. Chicken breast has a moderate purine load and can still be included in your client’s weekly meal plan. This summer-inspired recipe pairs chicken breast with spinach, orange, and whole grains which provide important gout-friendly nutrients like vitamin C and fiber.
Click here to add Citrus, Fennel & Chicken Rice Bowl to your client’s That Clean Life meal plan.
7. Stone Fruit Salad with Cottage Cheese
Research shows that low-fat dairy products may help prevent gout attacks by reducing blood uric acid levels. Cottage cheese is a nutritious, low-fat, protein-packed dairy option that can be added to breakfast or a snack. Pair it with stone fruits and basil for the perfect flavor combination.
Click here to add Stone Fruit Salad with Cottage Cheese to your client’s That Clean Life meal plan.
8. Pineapple Turmeric Cauliflower Porridge
Polyphenols like curcumin found in turmeric can act as an antioxidant by neutralizing harmful free radicals that would otherwise damage your client’s cells. This five-ingredient recipe contains plenty of vitamin C and can help with reducing inflammation through the action of polyphenols.
Click here to add Pineapple Turmeric Cauliflower Porridge to your client’s That Clean Life meal plan.
9. Quinoa Tofu Tacos
Most of the purine content in soy products is lost in the tofu manufacturing process and is a preferable source of protein. But switching to plant-based protein options like tofu can be daunting for some clients. Adding it through dishes like tacos and chili is a great way to introduce it. This high-fiber and protein meal is flavorful and versatile as they can swap in their favorite toppings.
Click here to add Quinoa Tofu Tacos to your client’s That Clean Life meal plan.
10. Veggie & Bean Yogurt Bowls
This unlikely combination that pairs yogurt, beans, and veggies is incredibly flavorful and satisfying. Greek yogurt and feta cheese are awesome low-fat dairy products that add important bone-building nutrients like calcium, magnesium, and phosphorus.
Click here to add Veggie & Bean Yogurt Bowls to your client’s That Clean Life meal plan.
11. Chocolate Cherry Overnight Oats
Cherries contain anthocyanins which have powerful antioxidant and anti-inflammatory properties. They are a great addition to breakfast options like overnight oats and chia pudding. Check out our simple five-ingredient oats recipe to test this delicious combination.
Click here to add Chocolate Cherry Overnight Oats to your client’s That Clean Life meal plan.
12. Iced Coffee Breakfast Smoothie
Long-term coffee consumption is associated with a lower risk of gout incidents. Getting enough daily fluid can include options like coffee which helps to flush uric acid from the body reduces the risk of crystals forming in joints. In warmer temperatures, this iced coffee smoothie is a cooling and delicious option.
Click here to add Iced Coffee Breakfast Smoothie to your client’s That Clean Life meal plan.
13. Squash Baked Egg
Foods like eggs and dairy products contain almost zero purine amounts and are considered to be beneficial for hyperuricemic patients and those with gout. This warm and hearty breakfast uses just four ingredients making it easy to make and super customizable.
Click here to add Squash Baked Egg to your client’s That Clean Life meal plan.
14. Pressure Cooker Sweet Potato & Peanut Soup
This soul-warming soup is a peanut lover’s dream and super comforting, plus it’s low in purines and comes together in under 30 minutes.
Click here to add Pressure Cooker Sweet Potato & Peanut Soup to your client’s That Clean Life meal plan.
15. Pesto Tofu Spinach Rolls
These light, fresh, and crispy rolls sneak in tofu and use just five ingredients. It’s the perfect fast and filling snack that’s easy to store and portable.
Click here to add Pesto Tofu Spinach Rolls to your client’s That Clean Life meal plan.
16. Ginger Lemon Juice
Sugar-sweetened beverages should be avoided due to their fructose content which can increase the risk of gout. Making homemade juices is a great replacement for sugar-sweetened beverages and can help your clients reach their fluid goals. This vitamin C-rich juice uses just three ingredients and takes five minutes to make.
Click here to add Ginger Lemon Juice to your client’s That Clean Life meal plan.
17. Breakfast Salad with Soft Boiled Egg
Antioxidants such as vitamin E may help protect joints by removing some of the compounds in the body that cause inflammation. Teach your clients how to make salads fun and versatile with this breakfast option which also makes a hearty and filling lunch. It’s fresh, crunchy, well seasoned, and packs healthy fats and vitamin E from plant oil and almonds.
Click here to add Breakfast Salad with Soft Boiled Egg to your client’s That Clean Life meal plan.
18. Cinnamon Keto Porridge
Research suggests that omega-3 fatty acids can help clients with inflammatory arthritis by alleviating joint stiffness and pain. Adding plant-based sources of omega-3 fats like ground flaxseed can be easy and tasty with a recipe like our keto porridge that’s creamy, seriously pudding-like, and sugar-free.
Click here to add Cinnamon Keto Porridge to your client’s That Clean Life meal plan.
19. Creamy Potato, Lentil & Kale Casserole
Getting enough fiber can lower C-reactive protein (CRP), a substance in the blood that indicates inflammation. This plant-based casserole provides over half of your client’s daily fiber needs and important nutrients like vitamin C, folate, phosphorus, magnesium, and potassium.
Click here to add Creamy Potato, Lentil & Kale Casserole to your client’s That Clean Life meal plan.
20. Lemon Tart Smoothie
This tangy smoothie is loaded with vitamin C, calcium, fiber and provides a whopping 27 grams of protein. It's a great on-the-go breakfast or snack option for a busy client.
Click here to add Lemon Tart Smoothie to your client’s That Clean Life meal plan.