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A plant-based, low purine plan with targeted nutrition to lower the risk of recurrent gout attacks.


This plant-based program focuses on low purine protein options, plenty of vegetables, and high fiber foods. Citrus fruits provide adequate daily vitamin C and cherries are included for their powerful antioxidant and anti-inflammatory properties. Soy products are added to prevent gout attacks by reducing blood uric acid levels.


This meal plan includes:

- 7 day meal plan 

- Grocery shopping list 

- Instructions on each meal 

- Nutritional info on each meal

Plant-Based Gout Meal Plan

  • This program was created with the following key considerations:




    Adequate fiber intake has several health benefits including better digestive health and lower blood pressure. This meal plan provides up to 50 grams of daily fiber from fruits, vegetables, legumes, and whole grains.


    Monounsaturated Fats


    Good quality fats are associated with a lower risk of heart disease and diabetes. This plan is rich in monounsaturated fat from olive oil and peanut butter, which are beneficial for the immune system and inflammatory responses.




    Iron is an important mineral that helps produce red blood cells and transport oxygen throughout the body. Nutritional iron deficiency is common worldwide and can be prevented by including daily iron-rich foods. This meal plan provides iron sources like chickpeas, tofu, and spinach.


    Vitamin C


    Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods. This meal plan pairs iron-rich foods with foods that have vitamin C such as bell peppers with chickpeas and sweet potato with tofu

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