Gout meal plan, steady and simple.
The ACR gout guideline says to limit alcohol, purine-rich meat and seafood, and high-fructose corn syrup. Here is a week at about 1,900 calories a day, plus what to buy. Alma can fit it to your goal.
Built from ACR gout guideline advice.
The rules
Three habits do most of the work
Water over sweet drinks
Make water your main drink in place of soda and sweetened juice.
Dairy and vegetables fit
Some studies link low-fat milk and yogurt with lower uric acid.
Go easy on alcohol
The ACR guideline advises limiting alcohol. This plan has none.
Sample week
Seven days of low-purine meals
About 1,900 to 2,020 calories a day. Scale portions to your needs. Find your number
Food choices support gout care but do not replace medicine. If you take allopurinol or another urate-lowering medicine, keep taking it and talk with your clinician before changing your diet or adding supplements.
Day 1Monday
BreakfastYogurt with cherries, oats and almonds1 cup plain low-fat yogurt, 1 cup cherries, ½ cup cooked oats, 1 tbsp almonds, 1 tsp honey, 1 hard-boiled egg
LunchChicken and avocado wrap1 whole-wheat tortilla, 3 oz chicken breast, ¼ avocado, ½ cup chickpeas, lettuce and tomato, 1 tbsp yogurt mustard spread, 1 orange
SnackCherries with walnuts1 cup cherries, 1 oz walnuts
DinnerBaked chicken with rice and summer squash4 oz chicken breast, 1 cup cooked brown rice, 1 cup zucchini and tomato, 1 tbsp olive oil, 1 oz part-skim mozzarella, basil
About 1,980 kcal117 g protein37 g fiber
Day 2Tuesday
- BreakfastScrambled eggs with mushrooms on toast2 eggs scrambled with 1 cup mushrooms in 1 tsp olive oil, 2 slices whole-grain toast, 1 cup 1% milk, 1 orange
- LunchBarley salad with roasted vegetables1 cup cooked barley, ½ cup chickpeas, 1 cup roasted peppers, zucchini and onion with 2 tsp olive oil, 1 oz feta, lemon, 1 slice whole-grain bread
- SnackCottage cheese with peaches and walnuts¾ cup low-fat cottage cheese, 1 peach, 1 tbsp walnuts
- DinnerHerb chicken with potatoes and peas5 oz chicken breast, 1 cup boiled potatoes, 1 cup peas, 1 cup green salad, 1 tbsp olive oil, 1 oz whole-grain roll, lemon
About 2,000 kcal121 g protein38 g fiber
Day 3Wednesday
- BreakfastVegetable omelet with toast and grapes2 eggs with spinach, pepper and mushroom in 1 tsp olive oil, 1 slice whole-grain toast, 1 cup 1% milk, 1 cup grapes
- LunchChicken and quinoa bowl with roasted vegetables4 oz chicken breast, 1 cup cooked quinoa, 1 cup roasted broccoli and pepper, 1 tbsp olive oil, lemon
- SnackGreek yogurt with strawberries and almonds1 cup plain Greek yogurt, 1 cup strawberries, 1 oz almonds
- DinnerBlack bean and sweet potato chili1 cup black beans, 1 cup sweet potato, 1 cup tomato, pepper and onion, 1 tsp olive oil, ½ cup cooked brown rice, cumin and chili powder
About 2,020 kcal124 g protein45 g fiber
Day 4Thursday
- BreakfastWhole-grain cereal with blueberries1 cup unsweetened whole-grain cereal, 1 cup 1% milk, 1 cup blueberries, 1 tbsp almonds, 1 hard-boiled egg
- LunchLentil soup with bread and salad2 cups homemade lentil and vegetable soup, 1 slice whole-grain bread, side salad with 1 tbsp olive oil and vinegar, 1 apple
- SnackPopcorn with an orange3 cups air-popped popcorn with 1 tsp olive oil, 1 orange, 1 tbsp pumpkin seeds
- DinnerRoast chicken with couscous and carrots5 oz chicken breast, 1 cup cooked couscous, 1 cup carrots, 1 cup zucchini, 1 tbsp olive oil, herbs
About 1,930 kcal98 g protein41 g fiber
Day 5Friday
- BreakfastYogurt parfait with granola and raspberries1 cup plain low-fat yogurt, ⅓ cup granola, 1 cup raspberries, 1 slice whole-grain toast with 1 tsp jam
- LunchChickpea salad sandwich1 cup mashed chickpeas with 1 tbsp yogurt, mustard, celery and onion on 2 slices whole-grain bread, 1 cup carrot sticks, 1 orange
- SnackCherries with Greek yogurt1 cup cherries, ¾ cup plain Greek yogurt, 1 tbsp walnuts
- DinnerVegetable fried rice with tofu4 oz firm tofu, 1 egg, 1 cup cooked brown rice, 2 cups mixed vegetables, 2 tsp canola oil, ginger, low-sodium soy sauce
About 1,900 kcal95 g protein50 g fiber
Day 6Saturday
- BreakfastOatmeal with apples and cinnamon1 cup cooked oats, 1 cup 1% milk, 1 apple, 1 tbsp walnuts, 1 tbsp maple syrup, cinnamon
- LunchEgg and chickpea wrap with side salad1 whole-wheat tortilla, 2 hard-boiled eggs, ½ cup chickpeas, lettuce, tomato, cucumber, 1 tbsp yogurt spread, side salad with 2 tsp olive oil, 1 apple
- SnackPear with peanut butter1 pear, 1½ tbsp peanut butter
- DinnerSalmon with quinoa and green beans5 oz baked salmon, 1 cup cooked quinoa, 1½ cups green beans, 2 tsp olive oil, lemon and dill
About 2,000 kcal93 g protein44 g fiber
Day 7Sunday
- BreakfastEgg and vegetable wrap with grapes2 eggs scrambled in 1 tsp olive oil with spinach and pepper, 1 whole-wheat tortilla, 1 cup grapes
- LunchQuinoa salad with chickpeas and feta1 cup cooked quinoa, ¾ cup chickpeas, cucumber, tomato and herbs, 1 tbsp olive oil, 1 oz feta, lemon
- SnackBanana with peanut butter and milk1 banana, 1 tbsp peanut butter, 1 cup 1% milk
- DinnerRoast chicken with barley and vegetables4 oz chicken breast, 1 cup cooked barley, 1½ cups roasted carrots, zucchini and pepper with 2 tsp olive oil
About 1,920 kcal97 g protein37 g fiber
Shopping list
What to buy
Most days
Low-fat dairyMilk, plain yogurt, Greek yogurt, cottage cheesegreek yogurtcottage cheese
- Eggs, chicken and tofuEggs, chicken breast, firm tofueggchicken breast
WaterSparkling water, lemons and limes for flavor, herbal tea
Now and then
Anchovies, sardines and musselsHigh-purine seafood. Save them for rare occasions
Chicken and eggs still fit in moderate portions, about 4 to 5 oz of cooked meat at a meal. Ask your clinician what suits you.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What foods should I avoid with gout?
The ACR guideline conditionally recommends limiting alcohol, purine-rich foods and high-fructose corn syrup. Cleveland Clinic names organ meats like liver and kidney, some seafood, red meat and sugary drinks. This plan skips organ meats, anchovies, sardines and beer.
Can I eat chicken and fish with gout?
Yes, in moderate portions. The ACR guideline recommends limiting purine-rich food rather than cutting out all animal protein, so a 4 to 5 oz serving at a meal fits. Beans, eggs, tofu and low-fat dairy are other ways to get protein.
Is dairy good for gout?
Some studies link low-fat dairy with lower uric acid, and the ACR guideline does not ask you to restrict it. Milk, plain yogurt and cottage cheese all fit this plan. Dairy appears at breakfast or a snack on most days.
Do cherries help gout?
Some studies link cherries with fewer gout flares, but the evidence is limited, so the ACR guideline does not recommend them. They are still a good fruit, and this plan uses them a few times.
Is water the best drink with gout?
There is no single number for everyone. Water is an easy swap for soda, sweetened juice and alcohol, which the ACR guideline and NIAMS point to. If you have kidney or heart problems, ask your clinician how much fluid suits you.
How many calories is this meal plan?
About 1,900 to 2,020 calories a day, with 93 to 124 grams of protein and 37 to 50 grams of fiber a day. Scale portions to your size and activity. The calorie calculator gives you a starting number.
Can I manage gout with diet alone?
Not by diet alone for most people. The ACR guideline centers on urate-lowering medicine for people who need it, with diet as a support. Talk with your clinician about your uric acid target and whether medicine is right for you.
How does Alma help with a gout diet?
Log a meal by photo, voice or text in about 10 seconds, and Alma scores it from 0 to 100 using Harvard's Alternate Healthy Eating Index, which rewards vegetables, fruit, beans and whole grains. Alma can build a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.