7-Day Gout Diet Plan: Top Foods to Eat & Avoid for Gout

If you’ve ever had a gout attack, I’m sure you’re willing to do just about anything to make sure it never happens again. One of those important steps is changing your diet. But sometimes that’s easier said than done.

The goal of a gout-friendly diet is to lower purine counts. Purines are the substance that turn into uric acid. When uric acid builds up, it turns into urate crystals. And these urate crystals then cause massive inflammation in your joint known as gout.


The first thing you need to do is lower or cut out high-purine food intake. These include:

  • Organ meats
  • Game meats
  • Goose
  • Red meats (beef, pork, bacon, and lamb)
  • Dark-skin poultry
  • Some seafood (anchovies, sardines, herring, mackerel, tuna, haddock, mussels, codfish, and scallops)
  • High-fat dairy products
  • Gravy/broth
  • Yeast
  • Beer/Alcoholic beverages

The biggest thing, then, is to get rid of heavy meat consumption. This can feel really difficult for somebody who is used to having meat during most meals – and having quite a large serving of meat.

The second thing your gout diet needs to be is healthy. One of the main risk factors of gout is being overweight. Low meat and healthy foods often make people think they’ll hate what they’re eating forever.

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That’s absolutely not true!

I’m here to give you some meal suggestions that will show you that you can be full and satisfied on tasty low-purine meals that also happen to be healthy for you!

P.S. Cherries are known as one of the absolute best foods to lower your uric acid, so you’ll see those pop up a few times! Low-fat dairy has been shown to be helpful as well!

A Quick Note on Veggies

There are purines in most veggies – some even have a moderate purine count. However, studies have shown that eating plant-based purines does not lead to gout. So you should fill up! They’re essential for boosting your health, lowering inflammation, and keeping your weight down.

Your 7-Day Gout Diet Plan

Cherry-Smoothie for Gout Pain

Remember you don’t have to follow this plan religiously. This simply gives you 21 meal ideas and 7 snack ideas that stay low to low/moderate in the purine category, so you don’t have to feel deprived on your gout diet.

You may want to talk to your doctor to see if he or she has any extra diet recommendations for you.

Day 1

  • Breakfast: Cherry Smoothie (add in a scoop of plant-based vanilla protein powder if you want some extra protein in your day)
  • Lunch: 2 ounces of roasted chicken on top a green salad with veggies like cucumber
  • Dinner: Veggie BBQ with grilled marinated eggplant steaks, corn on the cob, peppers, asparagus; side of steamed brown rice
  • Snack: Celery sticks with peanut butter

RELATED: Taking Tart Cherries For Gout 

Day 2

  • Breakfast: Veggie omelet with onions, tomato and peppers and a glass of milk
  • Lunch: One of these vegan easy lunch box ideas
  • Dinner: Turkey and bean tacos (no more than 3 ounces of the lean turkey) with salsa, low-fat cheese, olives, and avocado
  • Snack: Cut veggies with small portion of hummus

Day 3

  • Breakfast: Whole grain toast with peanut butter and sliced fruit on top
  • Lunch: Quinoa Salad and fruit cup
  • Dinner: Half chicken breast with roasted squash and baked sweet potato
  • Snack: Low-fat yogurt topped with chopped pecans

Day 4

  • Breakfast: Eggs over easy/over hard and small slice of low-fat cheese on top; side of sliced pears
  • Lunch: One of these easy vegan soups and side salad or sweet potato 
  • Dinner: Lentil Veggie Curry; side of rice
  • Snack: Melon and cashews

Day 5

  • Breakfast: Whole grain cereal (unsweetened!) with fresh blueberries in low-fat milk
  • Lunch: Leftover soup or curry, with one slice of whole grain bread
  • Dinner: 3 ounces of roasted salmon, steamed veggies, and gluten-free, whole grain pasta
  • Snack: Cherries with one square of dark chocolate

Day 6

  • Breakfast: Berry smoothie with non-fat milk or unsweetened nutmilk (optional: vegan protein powder)
  • Lunch: Sandwich with a couple slices of roasted chicken, cheese, tomato, and lettuce; side of raw veggies
  • Dinner Baked potato bar with low-fat sour cream, low-fat cheese, green onions, tomatoes, and any sort of roasted veggies you love
  • Snack: Apple with almond butter

Day 7

  • Breakfast: Scrambled eggs with salsa and sweet potato hash
  • Lunch: Soup or sandwich with leftover roasted veggies from dinner
  • Dinner: Grilled (low-fat cheese) sandwich with tomato soup and side green salad filled with raw veggies
  • Snack: Greek yogurt with chopped fresh cherries

What Drinks Should You Include?


It’s vital to stay hydrated when you’re a gout sufferer, so here are the drinks you should include during your gout plan:

  • Water (lots!)
  • Coffee
  • Tea
  • Low-fat/skim milk

Eating Well with Gout

Hopefully this guide showed you that you can have tasty, delicious, healthy meals that also stay low in purines. You won’t miss having meat with each meal once you see how satisfied you can be with some vegetarian or vegan options.

The last step you should take is to include some gout support supplements into your daily regimen as well. Natural ingredients like cherry extract, celery seed extract, chanca piedra, and hydrangea extract can support your body’s balanced production of uric acid.

Together with your new and improved diet, gout should hopefully be a thing of the past!

Read Next: 3 Critical Foods To Avoid for Gout