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fibromyalgia diet plan

Stick to your Fibromyalgia Diet Plan With These Great Recipes!

Those who struggle with fibromyalgia (otherwise known as FMS) know that it's a difficult condition to live with. It can bring about widespread pain, exhaustion, mood swings and feelings of depression. Fortunately, there are steps you can take at home that can make FMS easier to live with. For instance, focusing on the right healthy diet can go a long way towards boosting energy, relieving pain, and improving overall health. With that, here are some amazing healthy recipes you can use to kick off your fibromyalgia diet plan!

Download the Fibromyalgia Pain Management Plan for diet tips, exercises and more >>

Stick to Healthy, Natural Foods

Your fibromyalgia diet plan should consist of loads of fruits and vegetables, lean meats, healthy fats (such as nuts, seeds and olive oil) and whole grains in strict moderation. It's also key to avoid dairy, refined sugars, saturated fats, trans fats and too much salt.

fibromyalgia diet plan

1. Shawarma Chicken Bowl

  • 8 oz. chicken breast, cut into 3-inch strips
  • 1 tsp olive oil
  • 2 tsp lemon juice
  • 1/2 tsp sea salt
  • 1 garlic clove, minced
  • 1/2 tsp curry powder
  • 1/2 tsp cumin powder
  • 1/4 tsp ground coriander
  • First, whisk olive oil, lemon juice, garlic, salt, curry powder, cumin, and coriander together in a bowl.
  • In a shallow sealable container or in a large sealable bag, mix the chicken strips and marinade
  • Marinate in the refrigerator for at least 20 minutes (or overnight for even more flavour).
  • Next, heat a large non-stick skillet over medium-high heat.
  • While the chicken is cooking, combine basil, garlic, salt, lemon juice, and olive oil in a
    food processor, blending until smooth. Set aside.
  • To prepare your shawarma bowl, toss your greens with a pinch of salt and pepper. Transfer to a bowl along with the cooked chicken before adding tomatoes and basil.
  • Finally, top with 2 tablespoons of your basil-lemon vinaigrette.

2. Chicken and Vegetables

  • 4 chicken breasts, boneless
  • 6-8 oz. each
  • 2 tbsp. grape-seed oil
  • 1 tsp smoked paprika
  • 1 tsp fresh thyme
  • 2 cups bell pepper, cut into large pieces
  • 2 cups zucchini, cut into large pieces
  • 1 cup asparagus, chopped sea salt & pepper, to taste
  • First, preheat the oven to 400°F and brush a large baking sheet with oil
  • Next, place chicken on the sheet and season with paprika, thyme, salt, and pepper
  • Roast chicken for 15-20 minutes
  • Combine veggies in a bowl and toss in oil, paprika, thyme, salt, and pepper
  • Remove chicken from oven and add veggies into pan
  • Finally, place the sheet back in the oven for 10-15 minutes

3. Salmon and Vegetables

  • 12-16 oz salmon cut into 4 fillets
  • 1 zucchini
  • 1 carrot
  • 1 red and yellow pepper each
  • 1 medium onion
  • 1 tsp Italian seasonings
  • 1 tsp paprika
  • 1 tsp garlic powder
  •  Salt and pepper
  • 1 tbsp olive oil divided
  • 2-3 tbsp fresh parsley finely chopped
  • 1 lemon cut into wedges or slices
  • First off, preheat your oven to 400F.
  • In a small bowl mix Italian seasoning, paprika, garlic powder, salt, and pepper.
  • Cut zucchini, carrot, peppers, and onion into 1/2" pieces. Place vegetables on baking sheet.
  • Next, add half the spice mixture, 1/2 tbsp olive oil (reserve remaining oil and spices for the salmon) and mix thoroughly to coat all the vegetables.
  • Evenly spread the veggies on the baking sheet pan and cook the vegetables in the oven for 10 min.
  • After that, remove the pan and make space for the salmon fillets. Rub remaining spice mixture on the salmon fillets and place them in the gap among the vegetables.
  • Drizzle remaining oil on the salmon.
  • Return the pan to oven and cook for 5-8 min or until salmon is well done.
  • Finally, garnish with fresh parsley and lemon slices.

Find this recipe and many more at Watch What U Eat

fibromyalgia diet plan

4. Middle Eastern Chick Pea Salad

  • 1 large English cucumber, seeded and diced
  • 5 scallions, diced (white and green parts)
  • 1 15-ounce can of chickpeas, drained and rinsed
  • 1 pint of grape tomatoes, halved
  • 1 red bell pepper, seeded and diced
  • 1 orange bell pepper, seeded and diced
  • 1/4 cup of fresh flat leaf parsley, minced
  • 1/4 cup of fresh mint, minced
  • 3/4 cup of crumbled feta, divided

For the Dressing: 

  • Zest and Juice of 3 lemons
  • 2 teaspoons of of Gourmet Garden Basil Stir In Paste
  • 1 clove of grated garlic
  • 1/2 cup of olive oil (I love using an unfiltered olive oil for this recipe)
  • 1 teaspoon of kosher salt
  • 1/2 teaspoon of freshly cracked black pepper
  • First, in a large bowl, toss together the cucumber, diced scallions, chickpeas, grape tomatoes, diced red and orange bell pepper, parsley, mint and a 1/2 cup of the crumbled feta.
  • Next, in a small bowl, whisk together the lemon zest and juice, Basil paste, and garlic.
  • Slowly whisk in the olive oil so that everything emulsifies.
  • Add the salt and pepper and whisk again.
  • Pour the vinaigrette over the vegetables and chickpeas and toss to combine.
  • Finally, garnish with the remaining 1/4 cup of feta cheese

Find this recipe and many more at Cooking in Stilettos

Eat Healthier, Relieve Your Pain!

Not only will a fibromyalgia diet plan help you improve your general health, it will help to naturally boost energy and fight inflammation. Given how difficult fibromyalgia can be to manage on a day to day basis, you owe to yourself to live as healthy a lifestyle as possible. These recipes are an ideal and delicious place to start.


fibromyalgia diet plan

More Fibromyalgia Content and Information

Fibromyalgia: This is Everything You Need to Know

Fibromyalgia Causes: Where Did This Pain Come From?

Fibromyalgia Causes: Evidence That It’s Not Just In Your Head

Fibromyalgia Symptoms: How Do I Know If I Have Fibromyalgia?

Fibromyalgia Diet: What to Eat & What to Avoid as a Fibromyalgia Sufferer

Fibromyalgia Exercises: Work Out Chronic Pain

The Fibromyalgia Exercise Plan

Fibromyalgia Tender Points: Where Does It Hurt?

Why is Fibromyalgia More Common In Women?

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