Diet Meal Plan For Arthritis Pain Treatment | Cure Arthritis Naturally

Arthritis pain is debilitating. Being a doctor, I can understand, how a patient suffering from arthritis sounds! It is prudent to consult your Physician / Rheumatologist regarding your meal plans and drug dosages. Going natural ways to heal or limit the damage to your joints remain the only alternative.

If you have arthritis, you need to work on two parameters. One, you need to have calcium rich, anti-oxidant rich diet, to limit the disease process and osteoporosis. Second, you need to loosen up a bit to lessen the pressure on already damaged joint. So, this diet meal plan is designed to achieve both goals simultaneously, losing weight and eating right for your disease (arthritis).

What Diet Meal Plan is Right For Curing Arthritis Pain Naturally?

It’s 7 AM to 9 PM Diet Meal Plan for your healthy bones and shedding calories! First, let’s understand, what is right kind of eating for the arthritis patients to achieve both targets, lose weight and heal arthritis! The following mentioned foods will help you to achieve both the goals –


  • garlicGARLIC

    The health benefits of garlic has been known since the existence of mankind. It a complete pack, full of vital nutrients required by the body. It is known to limit the activity of cartilage-damaging chemicals in the body.

    NOTE: Garlic acts as a blood thinner, which could interact with blood thinning medication. Consult your physician before you start consuming garlic.

  • gingerGINGER

    The wonder herb, ginger has been known to cure cold and joints pain throughout the history of mankind! It’s rich in Gingerol, a powerful substance with multiple medicinal properties.

  • health-basketOMEGA 3 FATTY ACIDS

    It’s the best anti-inflammatory agent as well as a perfect anti-oxidant! It suppresses the activity of COX 2 enzymes, which are known inflammatory agents in the body. Rich sources of Omega 3 Fatty Acids include: Sardines, Walnuts, Spinach, Soybeans, Flaxseeds, etc.

    Moreover, Soybeans are high in protein and fiber, and low in fat, thus helps you to reduce weight too.


    This healthy oil naturally contains a compound called Olecanthal, which is similar to NSAIDS medicines we consume as pain killers.

  • blueberryCHERRIES & BERRIES

    These beautiful fruits are loaded with anti-oxidants as they have an anti-inflammatory agent in them, called Anthrocyanins. This compound is also found in most berries too.


    Deliver immune booster, Vitamin C directly at your doorstep! It’s perfect for losing weight and boosting your immune system. Rich sources are, all citrus fruits, Broccoli, Red Peppers, Dark Leafy Greens, All Berries, Kidney Beans, etc. These foods are natural body cleanser and detoxifiers too!

  • whole-grainsWHOLE GRAIN CEREALS

    Whole grains like, Oats, brown rice, multigrain bread, whole wheat pasta are some of the best healing agents for joint pains, as they suppress the CRP (C-Reactive Protein) levels in the body.


    Arthritis is a disease of elderly population. And, at this age, osteoporosis (weaking of bones due to deficiency of bone minerals like calcium and phosphorus) is prevalent too! This means, you cannot afford to skip the dairy products in your diet. Keep them low fat, as you need to lose weight and protect your heart from excess of fats in dairy products.

  • green-teaGREEN TEA

    A well known weight loss expert, it contains a natural anti-oxidant called Epigallocatechin-3-gallate (EGCG). This compound blocks the chemicals causing damage to the joint, and delays the progression of the disease.

  • 7 AM

    Good Morning! It's time for a healthy Breakfast!

    Good Morning! It's time for a healthy Breakfast!

    Whatever may be the reason, our breakfast should be the biggest priority meal. This is because, you have had been hungry for almost 7 hours (or more, if you sleep early!).

    Perfect start of your day should be from Garlic-Honey Dip. Garlic is a known anti-inflammatory agent, and honey an immune booster!

    Other breakfast recipes that will benefit you are – Spinach Omelette, Brown bread Egg Mayonnaise Sandwich, Oats with low fat milk, Cheese Garlic Bread Sandwich, and Sprout preparations.

    Breakfast is incomplete without a side drink. You can have any Citrus whole fruit juice, any healthy smoothie (Make sure, it’s not served chilled!! You wouldn’t like to punish your joints!!). Alternatively, you can have, a Masala Buttermilk, Low fat Milk Shakes, Yogurt Fruit Smoothie, or Low fat Lassi.

  • 11 AM

    It's a Pre-Lunch Munch

    It's a Pre-Lunch Munch

    A Pre-Lunch Munch is a real fun!! Get on with the Green Tea, Lemon Tea, a handful of Walnuts and Almonds!

    This will keep you full and sated!

  • 1 PM

    Lunch Meal

    Lunch Meal

    Every legume you consume, is going to get you enough protein to strengthen the muscles around your damaged joint. Add Salads of your choice, if you’re on a diet.

    If you don’t know the art of making salads, you must click here to watch a step-by-step video on, how to make healthy salads at home in India. The best salads which are beneficial for the arthritis patients are those, that contain spinach, citrus fruits, garlic, cabbage, with a perfect olive oil dressing.

    For Indian food lovers, Rajmah (Kidney Bean Recipe) is a great choice, served with multi-grain roti and brown rice. Other healthy options are, Brown rice Pulao, Lentils served with whole wheat roti, Idli Sambhar, etc.

  • 5 PM

    Post Lunch Snacks

    Post Lunch Snacks

    Munching on lots of Dates, Almonds, Walnuts, and fresh juicy fruits is the perfect choice to load up with more Anti-Oxidants. You can even have a Multi-grain toast with a cup of tea (flavor depends upon your choice).

    Remember, eating right is the only methods to keep your damaged joint in control. Hence, you must avoid processed foods, edibles containing high amount of saturated fats, and Starchy foods!

  • 7 PM

    Dinner Starters / Soups

    Dinner Starters / Soups

    You must be amazed, why starters are an important part of our full course meal?! It’s simply because, after a long gap of over 3-4 hours, if you get to feed directly on the dinner platter, you might overeat, and develop obesity. Starters enhance your right kind of appetite, by stimulating the digestive juices in the right proportions, just before a heavy meal.

    Shilpa Khandelwal Goyal has a full bunch of healthy Indian and Western Starters for you on her channel. My recommendations are, Carrot Ginger Soup, Lemon Coriander, Cabbage Soup, Beet Carrot Soup, etc.

    For Indian starters, you can have Paneer Tawa Masala, Low Calorie Dahi Bada, Soybean Tikka Masala, and my favorite, Super Healthy Vegetable Stir Fry.

  • 8 PM

    Full Meal Dinner

    Full Meal Dinner

    Dinner options varies from place to place, and from choice to choice. I would prefer to write about the Asian / Indian cuisines. Palak / Spinach preparations like, Palak Dal, Palak Paneer Kofta, Soybean preparations like, Soybean Masala Sabzi, and many other dinner meals can be consumed.

  • 9 PM



    Desserts can be added,as long as they are less creamy, and more fiber rich! Some of them I prefer are, Parwal ki Mithaai, Sabudana ki Kheer, Bottle gourd or Lauki ki Kheer or any Fruity Yogurt preparation. Chocolate is an immune enhancer, Mexican Hot Chocolate can be a choice too.

[wp-review id=”1795″]

Dr Navneet Goyal

Dr Navneet Goyal is an Anesthesiologist Doctor, Internet Entreprenuer, Self-taught Marketer, SEO and a Growth Hacker! He has also learnt Web Designing, Lead Management, Digital Marketing & Financial Planning through various resources. His goal is to enhance the current Education model into a Motivational Driven Self Learning Platform.
Our Reader Score
[Total: 0 Average: 0]