Osteoarthritis

Breakfast

• Pineapple orange papaya salad
• Poached eggs over steamed collard greens

Snack

• 8 fl oz plain yogurt
• 1 tbsp flax seed
• 1 tbsp walnuts
• 1 tbsp dried figs
• ½ tsp ginger

Lunch

• Warm quinoa salad
• Asparagus salad

Dinner

• Shiitake mushroom soup
• Baked chicken breast with honey mustard sauce
• Healthy mashed sweet potatoes

Nutritional Profile

Breakfast

• Perfect oatmeal
• 1 cup fruit salad:
  • papaya
  • blueberries
  • sprinkled with grated fresh ginger

Snack

• Rice cake
• 1 tbsp sunflower seed butter
• Small pear

Lunch

• Golden squash soup
• Soy bean and fennel salad

Dinner

• Baked salmon and walnut patties with red bell pepper sauce
• Sauteed greens
• ¾ cup quinoa
• Blackberry tart

Nutritional Profile

Breakfast

• 1½ cup fruit salad:
  • cantaloupe
  • strawberries
  • papaya
  • sprinkled with fresh grated ginger
• 8 oz yogurt
• 1 tbsp flax seeds
• Whole wheat toast
• 1½ tbsp almond butter

Snack

• Banana
• ½ cup trail mix:
  • sunflower seeds
  • pumpkin seeds
  • raisins

Lunch

• Tuna salad:
  • 1 cup romaine
  • ½ cup collard greens
  • ½ cup turnip greens
  • ¼ cup navy beans
  • ¼ cup sliced fennel
  • ¼ cup pear
  • 1/8 cup onions
  • Small can tunafish packed in water
• Dressing:
  • 1 tbsp flax seed oil
  • ½ tsp turmeric
  • ½ tsp cumin
  • 2 rye crackers

Dinner

• 4 oz roasted turkey breast
• 1 cup quinoa
• 1 cup winter squash puree
• 6 asparagus spears with 1 tbsp sesame seeds

Nutritional Profile

Breakfast

• Breakfast shake:
  • 1 cup soymilk
  • 4 oz yogurt
  • ½ cup blueberries
  • ½ frozen banana
  • 1 tbsp flax seeds
  • ½ tbsp flaxseed oil
• 1 rice cake
• 1 tbsp sunflower butter

Snack

• Fruit salad:
  • 2 kiwifruit
  • ¼ cup raspberries

Lunch

• 3 oz baked marinated tempeh
• 1 cup brown rice
• 2 cups healthy sautéed veggies:
  • chard
  • broccoli
  • collards with 1 tsp garlic
• Dressing:
  • 1 tbsp olive oil
  • 1 tbsp sesame seeds
  • 1 tsp ground ginger
  • 1/8 tsp cayenne pepper

Dinner

• 6 oz halibut
  • topped with 4 shrimp
  • ½ cup pineapple-papaya salsa
• ¾ cup barley
• 1 cup brussel sprouts
• 1 small sweet potato with 1 tbsp sliced almonds

Nutritional Profile