lupus nutrition tool-kit...for more resources, visit “a healthier you” at...

nutritiontool-kit

Lupus

For more resources, visit “A Healthier You” at meijerspecialtypharmacy.com

Navigating the grocery aisles may be overwhelming, especially if you’re not feeling your best. We’re here to

help. Our dietitians have developed an organized grocery list to help you easily find foods to nourish your body.

Produce Produce

–––– Fruits ––––

Apples Mangos

Bananas Nectarines

Blackberries Oranges

Blueberries Peaches

Cantaloupe Pears

Cherries Pineapple

Dates Plums

Figs Pomegranates

Grapes Raspberries

Honeydew melon Strawberries

Jackfruit Watermelon

Kiwi

–––– Vegetables ––––

Artichoke Lettuce

Asparagus Mushrooms

Avocados Okra

Beans Onions

Beets Parsnips

Bell peppers Pattypan squash

Bok choy Peas

Broccoli Peppers

Broccoli rabe Potatoes

Brussels sprouts Pumpkin

Butternut squash Radish

Carrots Scallions

Cauliflower Spaghetti squash

Corn Spinach

Cucumber Sugar snap peas

Eggplant Summer squash

Green beans Tomatoes

Hominy Zucchini

Jicama

Contains Gluten Contains Lactose

shopping listLupus

https://meijerspecialtypharmacy.com/


shopping listLupus


Beans and legumes

Eggs

Fish: salmon, tuna

Shellfish: shrimp, scallops

Tofu

Tempeh

White meat poultry (turkey, chicken)

Frozen fruit (no added sugar)

Frozen vegetables (no added sauce, garlic, other seasoning, or salt)

Frozen, ready-to-eat grains

Lean Protein

Frozen Foods

Barley

Bean-based pasta

Brown rice

Old-fashioned oatmeal

Quinoa

Sprouted breads

Wheat berries

Whole grain bread

Whole grain pasta

Canned beans and legumes (low-sodium)

Canned fruit (packed in water)

Canned salmon (packed in water or olive oil)

Canned tuna (packed in water or olive oil)

Canned vegetables (no added salt)

Tomato sauce (without garlic)

Diced tomatoes (without garlic)

Tomato paste (without garlic)

Sauerkraut

Low-fat milk (1% or skim)

Low-fat cheese (1% or skim)

Low-fat yogurt (1% or skim)

Kefir

Plant-based milk (nut varieties, soy, rice)

Plant-based yogurt (almond, coconut, soy)

Plant-based cheese (almond, soy)

Plant-based kefir

Grains & Starches

Canned Goods

Dairy



shopping listLupus


Almonds Peanuts

Almond Butter Peanut Butter

Avocado oil Pine nuts

Brazil nuts Pistachios

Cashews Pumpkin seeds

Chia seeds Sesame seeds

Extra virgin olive oil Sunflower butter

Flax seeds Sunflower seeds

Flax seed oil Walnuts

Hemp seeds Walnut Oil

Nuts, Oils, & Seeds

Water

Coffee

Tea

100% Juice

Kombucha (fermented beverage)

Beverages



foods to stock your pantryLupus

When lupus is active, grocery shopping may seem tiring, painful or challenging. Instead, on a day you’re feeling your

best, aim to stock your pantry with healthy foods. A well-stocked pantry makes preparing nourishing foods easier,

which is especially important when symptoms are present. Check out the list below.

Choose whole-grain products. Look for the word “whole-grain” as the first ingredient.

Brown Rice

Quinoa

Polenta

Popcorn

Gluten-Free Products, if Gluten Intolerant

Old Fashioned Oatmeal

Whole Grain Bread

Whole Grain Crackers

Whole Grain Pastas

Whole Grain Breakfast Cereals

Shelf-stable fruit options make it easy to incorporate fiber and nutrients into any meal, or snack.

Applesauce

Canned Fruit (packed in 100% juice or water)

Dried Fruit or Fruit Leathers, without added sugar

Fruit Cups (packed in 100% juice or water)

Grains

Fruits

Vegetables

Look for lean protein sources or protein with omega-3 fats. Beans and legumes are some of the most cost-friendly protein sources and the only protein-sources

loaded with vitamins, minerals, and fiber.

Bean-Based Pastas

Canned Beans and Legumes

Salmon, low-sodium cans or pouches

Seeds, low-sodium

Chicken, low-sodium cans or pouches

Tuna, low-sodium cans or pouches

Shelf-stable vegetable options make it easy to incorporate fiber and nutrients into any meal.

Canned, Reduced-Sodium Vegetables

Onions

Potatoes (any variety)

Protein



foods to stock your pantryLupus

Hydration is key for everyone, but especially in lupus when flares can cause extra-dry skin.

100% Fruit Juice

Coffee

Low-Sodium Vegetable Juice, without garlic

Low-Sugar Sports Drinks

Shelf-Stable Milk or Milk Alternatives

Low-Sodium Broth or Stock (Chicken, Vegetable, Beef, Bone)

Tea

Water

The easiest way to incorporate flavors into any dish is with herbs and spices. Each offers unique

health benefits, and those in blue offer high quantities of antioxidants.

Basil Bay Leaves

Chili Pepper Cinnamon

Cumin Ginger

Italian Seasoning Onion

Oregano Parsley

Rosemary Thyme

Turmeric

Liquids/Beverages

Dry Herbs & Spices–Anti-Inflammatory

Rich in a variety of nutrients, nuts, seeds, and nut butters also provide healthy fats and generous

amounts of protein per serving.

Almonds, Almond Butter Chia Seeds

Flax Seeds Peanut Butter

Pecans Pistachios

Sesame Seeds Walnuts

Nuts & Seeds

To maintain quality, store oils in a cool, dry and dark place.

Avocado Oil Extra Virgin Olive Oil

*Flax Seed Oil *Walnut Oil

Oils

Here are some additional food items that help save time when cooking, add loads of flavor to dishes, and

help nourish your body back to health.

Diced Tomatoes, unsalted

Coconut Milk, low-fat

Roasted Red Peppers

Sauerkraut †

Tomato Paste or Tomato Sauce (without garlic)

Canned Goods

†A probiotic that may help provide additional overall health benefits.



Eat This Not ThatGroup

Fruits

• Canned fruit packed in water• Dried fruit, no sugar added• Fresh fruit• Frozen fruit, no sugar added

• Canned or frozen fruit packed in syrup • Dried fruit with sugar added

Vegetables

• Beans and peas• Dark green vegetables • Red and orange vegetables• Starchy vegetables: corn, white potato, sweet potato, peas • Cauliflower, celery, cucumber, green beans, peppers,

mushrooms, onions, squash, and zucchini

• Deep fried vegetables • Nightshades, if applicable - tomatoes, peppers,

eggplant, and potatoes• Garlic• Alfalfa sprouts

Grains/Starches

• Amaranth• Barley• Buckwheat• Bulgar • Farro• Millet• Oatmeal• Quinoa • Rice (brown, wild)

• Sorghum• Wheat berries• Whole grain bread• Whole grain pasta• Whole grain, high-fiber

cereals (Ex: Kashi Cinnamon Harvest Cereal)

• White rice • Refined white flour products - bread, bagels,

rolls, crackers, cereals, pasta

Protein

• Beans• Eggs• Fish• Poultry

• Shellfish • Tempeh• Tofu

• Processed and smoked meats (deli meats, jerky, hotdogs, bacon, sausages, and bratwurst)

• Fried meats• Tough, high-fat meats• Red meat • Meats with marinades containing garlic

Dairy

• Low-fat dairy (milk, yogurt, cheese, kefir) • Plant-based milks (almond, cashew, coconut, soy) • Plant-based milk alternative yogurts

(almond, soy, coconut)

• Full-fat dairy (cream, half and half, sour cream, ice cream)

Nuts/Seeds/Oils

• Plain, whole nuts• Plain seeds • Peanut/almond/

cashew butter • Sun butter

• Extra virgin olive oil • Canola oil • Unrefined coconut oil

• Salted or sugar-coated nuts and seeds• Peanut oil• Sunflower oil • Soybean oil• Chocolate hazelnut spread

Beverages

• Coffee• Kombucha (fermented tea) • Tea • Water• Naturally flavored sparkling water • 100% juice

• Sugar-sweetened beverages • Alcohol• Sports drinks

eat this, not thatLupus



food and symptom tracker

Date & Time Symptoms Well-BeingFood Eaten



8 Corn Tostadas

1 Can (15 oz) Vegetarian Refried Beans

8 Eggs

1 Batch Quick and Easy Salsa or garlic-free salsa

2 Avocados, chopped

Toppings

Fresh Cilantro

Lime Wedges

Shredded Cheese

4 Servings • 2 Tostadas Serving Size

Ingredients

20-21 Mins Total Time

EggsEggs are an excellent source of lean protein, needed for healthy cell growth. They also contain lutein that may promote eye health and choline, which may decrease chronic inflammation.

Nourishment Note

Allergens: Eggs, Dairy

Allergen Swap

Dairy Use dairy-free cheese or omit cheese

Eggs Omit eggs

Breakfast Tostadas

15 MinsPrep Time

5-6 MinsCook Time

4Servings

520 Calories 27g Fat 44g Carbs 21g Protein

Breakfast | Dinner



Cutting Board

Knife

Can Opener

Skillet

Spatula

Saucepan

Spoon

1. Bake Tostadas Bake tostadas according to package directions.

2. Heat BeansHeat refried beans in a saucepan over medium heat until warmed through.

3. Cook EggsIn a non-stick skillet, cook eggs, 1-2 at a time, over medium heat. Cook eggs about 5 minutes or until whites are set. Flip eggs and cook an additional minute or until yolk is cooked to desired firmness. Sprinkle with salt and pepper.

4. Assemble & ServeSpread the warm refried beans onto the tostadas. Top each with an egg, cooked to your liking, salsa, and chopped avocado. Garnish with a lime wedge, cilantro and shredded cheese. Enjoy!

Instructions What You’ll Need

Recipe created by Meijer Registered Dietitians,Beth Eggleston and Emily Parsell

• Purchase prepared salsa instead of making it yourself.

• Purchase prepared guacamole instead of chopping avocado by hand.

Fatigue Buster



12 Servings

Ingredients

5 Mins Total Time Allergens: N/A

Quick and Easy Salsa

5 MinsPrep Time

0 MinsCook Time

12Servings


Side

1 Can (15 oz) Diced Fire-Roasted Tomatoes

½ White Onion, roughly chopped

1 Medium Jalapeño, seeds & ribs removed, roughly chopped

¼ Cup Fresh Cilantro Leaves

½ of Lime, juiced, more to taste

Salt, to taste

TomatoesTomatoes are an excellent source of lycopene. Lycopene may help prevent heart disease and certain types of cancer, two conditions that may be more common in those with lupus.

Nourishment Note



Can Opener

Cutting Board

Knife

Food Processor

1. Drain TomatoesDrain the juice from the diced tomatoes.

2. Pulse Ingredients & Serve Add all ingredients into a food processor and pulse until desired consistency. Taste and season with more lime juice or salt, as needed.


Recipe created by Meijer Registered Dietitians, Beth Eggleston and Emily Parsell

• Lime Juice: Purchase pre-squeezed lime juice.

Fatigue Buster



1 lb Ground Turkey

4 Slices Pepper Jack Cheese

1 Cup Arugula

1 Tomato, sliced

1 Avocado, sliced

4 Hamburger Buns

Salt and Pepper, to taste

4 Servings • 1 Burger Serving Size

Ingredients

20 Mins Total Time

Ground TurkeyLean turkey can be an excellent source of protein. Protein needs may become elevated when experiencing a flare in lupus symptoms.

AvocadoAvocado is an excellent source of monounsaturated fats. These types of fats may help to reduce the risk of heart disease.

Nourishment Note

Allergens: Gluten, Dairy

Allergen Swap

Gluten Use a gluten-free bun

Dairy Omit cheese or use a dairy-free cheese alternative

California Turkey Burger

10 MinsPrep Time

10 MinsCook Time

4Servings


Lunch | Dinner



Grill or Grill Pan

Spatula

Cutting Board

Knife

Measuring Cup

1. Heat Grill Heat an outdoor grill or grill pan.

2. Grill Turkey PattiesShape the ground turkey into four patties and season with salt and pepper. Transfer turkey patties to the grill and grill for 5 minutes on each side or until a meat thermometer reaches an internal temperature of at least 165°F.

3. Assemble Burgers & Serve Serve burgers topped with pepper jack cheese, arugula, tomato, and sliced avocado. Top with any other of your favorite burger toppings and enjoy!


Recipe adapted from jennieo.com

• Burgers can be cooked in a skillet on top of the stove instead of grilled.

Fatigue Buster



Salad

2 Cups Whole Grain Penne (dry)

3 Tbsp Pine Nuts, toasted

3 Cups Baby Arugula

¼ Cup Sun Dried Tomatoes, chopped

1 Cup Canned Chickpeas, drained and rinsed

6 Servings

Ingredients

20 Mins Total Time

ArugulaArugula is full of vitamins, minerals, and antioxidants. The powerful antioxidants in arugula may help to reduce inflammation and protect healthy cells.

Whole Grain PastaWhole grain pasta is much higher in fiber than traditional enriched pasta. Fiber is beneficial for gut health, which can play a helpful role in the immune response.

ChickpeasChickpeas are a good source of choline, which may help to decrease chronic inflammation. Chickpeas are also a good source of plant-based protein.

Nourishment Note

Allergens: Gluten, Nuts, Dairy

Allergen Swap

Gluten Use a gluten-free pasta

Nuts Use toasted sunflower seeds or omit

Dairy Sprinkle with a dairy-free cheese or omit

Italian Arugula Salad with Whole Grain Penne

20 MinsPrep Time

9 MinsCook Time

6Servings


Lunch | Dinner

Dressing

2 Tbsp Extra Virgin Olive Oil 2 Tbsp Lemon Juice

2 Tbsp Balsamic Vinegar 1 Tsp Dijon Mustard

Salt and Pepper, to taste Shaved Parmesan, to garnish



Large Saucepan

Spoon

Colander

Measuring Cups

Measuring Spoons

Cutting Board

Knife

Small Skillet

2 Bowls (Large and Small)

Whisk

Tongs

Vegetable Peeler

1. Cook Pasta, Toast Pine NutsIn a large saucepan, bring water to a boil. While waiting for water to boil, toast pine nuts in a dry skillet, over medium heat, until fragrant. When water begins to boil, add the pasta and cook according to package directions.

2. Whisk Together DressingWhile pasta cooks, whisk together dressing ingredients in a small bowl.

3. Drain & Rinse Pasta When pasta is done cooking, drain and rinse with cold water to stop the cooking process.

4. Assemble Ingredients & ServeIn a large bowl, toss the arugula, sun dried tomatoes, chickpeas, cooked pasta, and toasted pine nuts. Drizzle with dressing and toss to coat. Season with salt and pepper, to taste. Add shaved parmesan before serving.


Recipe adapted from skinnytaste.com

• Lemon Juice: Purchase pre-squeezed lemon juice.

• Pine Nuts: Purchase toasted pine nuts or use raw pine nuts.

Fatigue Buster


https://www.skinnytaste.com/arugula-salad-with-penne-garbanzo-beans/


1 (5.3 oz) Container Low-Fat Vanilla Greek Yogurt

1 Medium Apple, diced

½ Tsp Cinnamon

½ Cup Granola Cereal Low-Fat YogurtYogurt contains beneficial probiotics that may help improve immunity and reduce inflammation.

ApplesApples are a great source of insoluble and soluble fiber to help maintain a healthy digestive system and lower cholesterol levels.

Nourishment Note

Cinnamon Apple Parfaits

10 MinsPrep Time

0 MinsCook Time

2Servings


Breakfast | Snack

Allergen Swap

Nuts Choose a granola without nuts

Dairy Use a dairy-free yogurt (soy, coconut, etc.)

Gluten Replace the granola with a gluten-free version

2 Servings

Ingredients

10 Mins Total Time Allergens: Nuts, Dairy, Gluten



Cutting Board

Knife

Measuring Spoons

Small Serving Bowls (2)

Bowl

Spoon

1. Coat Apples in CinnamonIn a bowl, toss the diced apples with the cinnamon until the apples are evenly coated.

2. Assemble Ingredients in Serving Bowl In a serving bowl, add a spoonful of yogurt. Top the yogurt with a heaping spoonful of cinnamon apples. Layer 2 tablespoons of granola on top of the apples. Repeat the yogurt, apples, and granola layers once more.

3. Repeat Steps 1 & 2, Serve & Enjoy Repeat steps in second serving bowl. Serve and enjoy.


Recipe created by Meijer Registered Dietitians, Beth Eggleston and Emily Parsell

• Before coating apples in cinnamon, sprinkle with lemon juice to prevent browning. Make recipe as normal and save one parfait in the fridge for a future snack.

Fatigue Buster


lupus nutrition tool-kit...for more resources, visit “a healthier you” at...

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