STEP 4...MEAL PLANS These sample menus include foods that have been shown to help ease inflammation and arthritis pain, specifically: antioxidants, omega-3 fats, vitamin D, and inflammation-reducing spices.

Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are not not included. I encourage you to drink plenty of water, and to incorporate a daily cup or two of green tea. included. I encourage you to drink plenty of water, and to incorporate a daily cup or two of green tea.

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Vanilla Pumpkin Breakfast Pudding 1 cup fat-free vanilla yogurt mixed with cup canned 100% pure pumpkin puree and topped with 2 tablespoons chopped walnuts and 1 tablespoon wheat germ.

Scrambled Eggs with Tomatoes, Mushrooms, and Onion Beat 1 whole omega-3-fortified egg with 2 or 3 egg whites. Cook in hot skillet coated with nonstick cooking spray; add 2 tablespoons each chopped tomato, sliced mushrooms, and sliced onion (preferably red). Serve with toasted whole grain English m.u.f.fin, dry or with 1 to 2 teaspoons soft tub, reduced-fat, trans fat-free margarine spread.

Grapefruit with Cottage Cheese 1 pink or red grapefruit (or blood orange), sectioned and mixed with 1 cup fat-free or 1% reduced-fat cottage cheese. Top with 1 to 2 tablespoons wheat germ.

Fiery Breakfast Burrito Saute cup chopped onion, cup sliced bell pepper, and 1 sliced jalapeno chile pepper (with flesh and seeds) in nonstick cooking spray until soft. Beat 1 whole omega-3-for-tified egg with 2 egg whites, and scramble with the sauteed vegetables until eggs are cooked through. Wrap in a whole grain tortilla (150 calories or less) and add optional salsa and/or hot sauce.

Tropical Mango-Citrus Smoothie with Toast 1 serving (2 cups) Tropical Mango-Citrus Smoothie, with 1 slice whole wheat bread, toasted and topped with 2 heaping tablespoons fat-free or 1% reduced-fat cottage cheese and sprinkled with 1 tablespoon wheat germ.

Cereal with Milk, Nuts, and Berries 1 cup whole grain fortified cereal mixed with 1 cup fat-free milk (or enriched/fortified soy milk) and topped with 1 tablespoon chopped walnuts and cup fresh berries (sliced strawberries, blueberries, raspberries, blackberries, elderberries, or lingonberries).

Pumpkin Oatmeal cup dry instant oatmeal prepared with 1 cup fat-free milk (or enriched/fortified vanilla soy milk), flavored and mixed with 2 teaspoons vanilla extract, cup canned 100% pure pumpkin puree, a pinch of salt, and 2 to 3 teaspoons sugar (or 1 packet artificial sweetener). Top with optional 1 tablespoon wheat germ.

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

The Ache-Less Salad 3 cups leafy greens topped with 4 ounces (total) of any of the following high protein options: wild salmon (with bones), sardines (with bones), mackerel (not king), crab, shrimp, Pacific oysters, tilapia, black cod, turkey breast, grilled chicken (or 2 hard-boiled eggs). Mix with chopped tomato, chopped red onion, cup sliced mushrooms, 1 sliced red bell pepper, 1 sliced jalapeno chile pepper, 2 chopped beets, cup chopped carrots, and cup corn. If desired, add optional red cabbage and chopped celery. Toss with 1 to 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

Greek Chicken Pita Pocket 1 whole wheat pita, lightly toasted and filled with romaine lettuce, 3 to 4 ounces cooked chicken breast, 1 ounce crumbled reduced-fat feta cheese, and thin slices of tomato and red onion. Drizzle with plain balsamic vinegar or fresh lemon juice. Season with salt and pepper to taste. Enjoy with crunchy celery and red pepper sticks.

Turkey and Roasted Pepper Sandwich 4 ounces sliced turkey breast (or lean ham), unlimited lettuce, sliced tomato, onion, and roasted red peppers on 2 slices whole grain bread. Add optional sliced chile pepper, mustard, and 1 to 2 teaspoons reduced-fat mayonnaise. Enjoy with large handful baby carrots.

b.u.t.ternut Squash Soup with Fish 2 to 3 cups b.u.t.ternut Squash Soup or any prepared low-fat soup without cream. Serve with a salad of unlimited leafy greens topped with 3 ounces canned sar dines, wild salmon, light tuna packed in water, or grilled chicken; drizzle with fresh lemon juice or plain vinegar and season with salt and pepper to taste.

Vegetable Omelet and Baked Potato Beat 1 whole egg with 2 to 3 egg whites. Cook in heated skillet coated with nonstick cooking spray. When bottom is cooked, gently flip over. Top with any of the following vegetables: mushrooms, onion, peppers (bell and hot), broccoli, kale, spinach, tomato. Fold omelet over and cook until egg mixture is firm. Enjoy with 1 medium plain baked white or sweet potato (or 2 cups hearty vegetable soup).

Wild Salmon Salad 1 serving Wild Salmon Salad, or drain and mash 5 to 6 ounces canned Alaskan salmon (or lump crab meat) and mix with 2 teaspoons reduced-fat mayonnaise, minced onion, and optional mustard or horseradish. Serve over a bed of leafy greens. Enjoy with 1 (70-calorie) whole grain pita bread, split and toasted (or 100 calories of whole grain crackers).

Turkey Burger with Veggies 1 (5-ounce) lean turkey burger (or vegetarian burger) with optional sliced tomato, onion, and roasted peppers on whole grain bun (or in small 70-calorie pita pocket). Enjoy with 1 cup vegetables (broccoli, cauliflower, kale, Brussels sprouts, sugar snap peas, Swiss chard, beets, spinach, or asparagus), steamed, grilled, roasted, or lightly sauteed in 1 teaspoon olive oil or nonstick cooking spray.

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Baked Tilapia with Vegetables and Sweet Potato 6 ounces tilapia fillet (or other fish) seasoned with 1 teaspoon olive oil, fresh ground pepper, pinch kosher salt, and fresh lemon juice. Bake, uncovered, in 400F oven for 10 to 12 minutes. Serve with 1 cup steamed broccoli (or cauliflower, kale, Brussels sprouts, sugar snap peas, Swiss chard, beets, spinach, or asparagus) and 1 medium baked sweet potato topped with optional ground cinnamon.

Sweet and Sour Tofu-Veggie Stir-Fry with Brown Rice 1 serving Sweet and Sour Tofu-Veggie Stir-Fry. Chicken or shrimp may be subst.i.tuted for the tofu. Add cup sliced red onion and, if your taste buds can handle it, double up on the jalapeno peppers. Enjoy with 1 cup cooked brown rice.

Oysters Rockefeller with Grilled Salmon over Greens 1 serving Grilled Rockefeller Oysters, with 5 ounces grilled wild salmon or other fish seasoned with 1 teaspoon olive oil, pinch kosher salt, ground black pepper, and preferred seasonings. Serve salmon over a large mound of leafy greens mixed with optional sliced red onion, pepper, mushrooms, and tomato. Drizzle with 2 tablespoons reduced-calorie dressing (or plain balsamic vinegar or fresh lemon juice).

Sirloin Steak with Gingered Carrots and Baked Potato 5 ounces lean sirloin steak served with optional horseradish dip (2 teaspoons horseradish mixed with 1 tablespoon reduced-fat mayonnaise). Enjoy with medium baked potato topped with 1 to 2 tablespoons warm marinara sauce, plus 1 serving Gingered Carrots.

Chicken Curry and Vegetables with Brown Rice 1 serving Slow-Cooker Chicken Curry and Vegetables over cup cooked brown basmati rice.

Angel Hair Pasta with Roasted Pumpkin, Sage, and Walnuts 1 serving Angel Hair Pasta with Roasted Pumpkin, Sage, and Walnuts or 2 cups cooked whole wheat pasta mixed with cup marinara sauce and 1 cup of any cooked Best Vegetables (below) or any vegetable from the grocery list. Serve with leafy green salad tossed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing).

Rosemary Chicken with Sauteed Swiss Chard 5 ounces grilled Rosemary Chicken with 2 cups Sauteed Swiss Chard. Enjoy with 1 cup baby carrots.

SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked bell peppers (red, green, yellow), broccoli, broccoli raab, chile peppers, kale, Brussels sprouts, red cabbage, sugar snap peas, snow peas, tomatoes, mushrooms, green beans, okra, zucchini squash, carrots, lettuce and leafy greens, spinach, collard greens, Swiss chard, watercress, asparagus, kohlrabi, rhubarb, rutabagas, okra, artichokes, beets, cauliflower, or seaweed 1 cup raw or cooked bell peppers (red, green, yellow), broccoli, broccoli raab, chile peppers, kale, Brussels sprouts, red cabbage, sugar snap peas, snow peas, tomatoes, mushrooms, green beans, okra, zucchini squash, carrots, lettuce and leafy greens, spinach, collard greens, Swiss chard, watercress, asparagus, kohlrabi, rhubarb, rutabagas, okra, artichokes, beets, cauliflower, or seaweed - Best Fruits: 1 apple (especially Red Delicious with skin), orange, blood orange, tangerine, peach, persimmon, or guava; 2 kiwis, clementines, tangerines, or plums; papaya, mango, grapefruit, or cantaloupe; 1 cup elderberries, lingonberries, black currants, cranberries, boysenberries, blackberries, blueberries, raspberries, cherries, sliced strawberries, watermelon, honeydew, red/black/purple grapes, or pineapple; cup lychees; 4 apricots or 4 prunes; 20 strawberries; 2 tablespoons raisins 1 apple (especially Red Delicious with skin), orange, blood orange, tangerine, peach, persimmon, or guava; 2 kiwis, clementines, tangerines, or plums; papaya, mango, grapefruit, or cantaloupe; 1 cup elderberries, lingonberries, black currants, cranberries, boysenberries, blackberries, blueberries, raspberries, cherries, sliced strawberries, watermelon, honeydew, red/black/purple grapes, or pineapple; cup lychees; 4 apricots or 4 prunes; 20 strawberries; 2 tablespoons raisins - 1 cup Ginger Green Tea - cup fat-free or 1% reduced-fat cottage cheese mixed with 1 sliced jalapeno chile pepper - cup Fiery Nectarine Chutney with celery and red pepper sticks 100 to 200 calories - 1 baked apple with cinnamon and 1 teaspoon sugar or honey - 1 ounce (about cup) toasted walnuts - Black or green tea skim latte (with fat-free milk or enriched/fortified soy milk and optional 1 teaspoon sugar or sugar subst.i.tute) - cup fat-free or 1% reduced-fat cottage cheese with 1 serving of fruit - 1 serving (2 cups) Tropical Mango-Citrus Smoothie - 1 Ginger-Spiced Pumpkin m.u.f.fin - 1 serving Warm Dark Chocolate Sauce with Fresh Fruit - 1 serving b.u.t.ternut Squash Soup - 1 cup fat-free, plain or flavored yogurt mixed with cup berries and 1 tablespoon wheat germ - 1 cup fat-free vanilla yogurt mixed with cup canned 100% pure pumpkin puree SLOW-COOKER CHICKEN CURRY.

AND VEGETABLES.

Curry, turmeric, and ginger make this an ultimate anti-inflammatory meal. Regularly enjoyed by millions of people worldwide, this dish provides key ingredients to help fight arthritis. The traditional version incorporates whole-milk yogurt, but I use fat-free yogurt, reducing saturated fat.

Makes 4 servings (1 cups per serving)

3.

tablespoons madras curry powder

1.

tablespoon olive oil

2.

cloves garlic, minced

1.

teaspoon turmeric

1.

teaspoon minced fresh ginger 1.

pounds skinless, boneless chicken b.r.e.a.s.t.s, cut into 2 chunks Salt

1.

head cauliflower (about 1 pounds), cut into 1 florets, stem discarded

1.

large onion, chopped

1.

can (15 ounces) chickpeas, rinsed and drained

3.

large tomatoes (about 1 pound), chopped

1.

cup fat-free yogurt

2.

tablespoons chopped cilantro for garnish