Kidney Stone Diet Meal Plan: A 7-Day Low-Oxalate Menu

If you're new to a low-oxalate diet or simply looking for meal inspiration, a structured meal plan can be a game-changer. This 7-day plan provides complete breakfast, lunch, dinner, and snack ideas for each day, targeting less than 100 mg of oxalate daily — a safe range for most people managing kidney stones.

About This Meal Plan

• Daily oxalate target: 60-95 mg per day (well under 100 mg)
• Approach: Balanced, realistic meals with common ingredients
• Calcium strategy: Each day includes dairy or calcium-rich foods to help bind oxalate
• Hydration: Aim for 2.5-3 liters of water daily (not included in meal descriptions)
• Portions: Serving sizes are typical adult portions; adjust based on your needs

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Day 1 -- Total: ~75 mg oxalate

Breakfast (~12 mg)

Scrambled eggs with cheese and white toast

• 2 scrambled eggs (~0 mg)
• 1/4 cup shredded cheddar cheese (~0 mg)
• 2 slices white bread, toasted (~6 mg)
• 1 tbsp butter (~0 mg)
• 1 cup blueberries on the side (~4 mg)
• Coffee or water (~2 mg if coffee)

Lunch (~20 mg)

Grilled chicken Caesar salad with breadsticks

• 4 oz grilled chicken breast (~0 mg)
• 2 cups romaine lettuce (~4 mg)
• 2 tbsp Caesar dressing (~2 mg)
• 1/4 cup parmesan cheese (~0 mg)
• 2 white breadsticks (~6 mg)
• 1 cup grapes (~8 mg)

Dinner (~35 mg)

Baked salmon with white rice and broccoli

• 5 oz baked salmon (~0 mg)
• 1 cup cooked white rice (~5 mg)
• 1 cup steamed broccoli (~8 mg)
• 1 tbsp butter for vegetables (~0 mg)
• Side salad: 1 cup romaine, cucumber, ranch dressing (~6 mg)
• 1 glass milk (8 oz) (~0 mg)
• Dessert: 1/2 cup vanilla ice cream (~4 mg)

Snack (~8 mg)

Greek yogurt with banana

• 1 cup plain Greek yogurt (~0 mg)
• 1 medium banana (~5 mg)
• 1 tsp honey (~0 mg)

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Day 2 -- Total: ~82 mg oxalate

Breakfast (~15 mg)

Pancakes with maple syrup and bacon

• 3 white flour pancakes (~8 mg)
• 2 tbsp maple syrup (~0 mg)
• 3 strips bacon (~0 mg)
• 1/2 cup blueberries (~2 mg)
• Coffee or water (~2 mg if coffee)

Lunch (~22 mg)

Turkey and cheese sandwich with chips

• 3 oz sliced turkey breast (~0 mg)
• 2 slices white bread (~6 mg)
• 2 slices cheddar cheese (~0 mg)
• Lettuce, tomato (small amount), mayo (~4 mg)
• 1 oz plain potato chips (~3 mg)
• 1 apple (peeled) (~8 mg)

Dinner (~38 mg)

Spaghetti with meatballs and Alfredo sauce

• 1.5 cups cooked white pasta (~8 mg)
• 4 meatballs (beef) (~0 mg)
• 1/2 cup Alfredo sauce (~5 mg)
• 2 tbsp parmesan cheese (~0 mg)
• 1 cup green beans (steamed) (~8 mg)
• 2 slices garlic bread (white) (~6 mg)
• Side Caesar salad (~8 mg)

Snack (~7 mg)

Cottage cheese with melon

• 1/2 cup cottage cheese (~0 mg)
• 1 cup honeydew melon cubes (~7 mg)

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Day 3 -- Total: ~70 mg oxalate

Breakfast (~10 mg)

Cheese omelet with bell peppers and white toast

• 3-egg omelet (~0 mg)
• 1/2 cup diced bell peppers (~4 mg)
• 1/4 cup shredded cheese (~0 mg)
• 2 slices white toast (~6 mg)
• Coffee (~2 mg)

Lunch (~18 mg)

Chicken quesadilla with sour cream

• 2 white flour tortillas (~8 mg)
• 3 oz cooked chicken (~0 mg)
• 1/2 cup shredded cheese (~0 mg)
• 2 tbsp sour cream (~0 mg)
• Side: 1 cup cucumber slices (~3 mg)
• 1 cup watermelon (~6 mg)

Dinner (~35 mg)

Grilled steak with mashed potatoes and cauliflower

• 6 oz grilled sirloin steak (~0 mg)
• 1 cup mashed potatoes (made with milk and butter) (~10 mg)
• 1 cup roasted cauliflower (~6 mg)
• Side salad: romaine, cucumber, ranch (~8 mg)
• 1 white dinner roll (~3 mg)
• Dessert: 1/2 cup vanilla pudding (~5 mg)

Snack (~7 mg)

String cheese and grapes

• 2 string cheese sticks (~0 mg)
• 1/2 cup grapes (~4 mg)

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Day 4 -- Total: ~88 mg oxalate

Breakfast (~12 mg)

White rice porridge with cinnamon and banana

• 1 cup cooked white rice (prepared with milk) (~5 mg)
• 1/2 banana, sliced (~3 mg)
• 1 tsp cinnamon (~0 mg)
• 1 tbsp honey (~0 mg)
• Coffee (~2 mg)

Lunch (~25 mg)

Tuna salad on white bread with chips

• 4 oz canned tuna (~0 mg)
• 2 tbsp mayo (~0 mg)
• 2 slices white bread (~6 mg)
• Lettuce and cucumber (~2 mg)
• 1 oz pretzels (~3 mg)
• 1 peach (peeled) (~5 mg)
• 1 glass lemonade (~5 mg)

Dinner (~42 mg)

Chicken Alfredo with side salad and garlic bread

• 5 oz grilled chicken (~0 mg)
• 1.5 cups white fettuccine (~8 mg)
• 3/4 cup Alfredo sauce (~8 mg)
• 1 cup steamed broccoli (~8 mg)
• 2 slices garlic bread (~6 mg)
• Side Caesar salad (~10 mg)

Snack (~9 mg)

Yogurt parfait

• 1 cup vanilla yogurt (~0 mg)
• 1/2 cup blueberries (~2 mg)
• 2 tbsp granola (white oat-based) (~5 mg)

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Day 5 -- Total: ~78 mg oxalate

Breakfast (~14 mg)

Breakfast burrito with scrambled eggs

• 1 large white flour tortilla (~5 mg)
• 2 scrambled eggs (~0 mg)
• 1/4 cup shredded cheese (~0 mg)
• 2 tbsp sour cream (~0 mg)
• 2 strips bacon (~0 mg)
• 1 orange (peeled) (~7 mg)
• Coffee (~2 mg)

Lunch (~20 mg)

Chicken Caesar wrap with fruit

• 1 white flour tortilla (~5 mg)
• 4 oz grilled chicken (~0 mg)
• 1 cup romaine lettuce (~2 mg)
• 2 tbsp Caesar dressing (~2 mg)
• 2 tbsp parmesan (~0 mg)
• 1 cup cantaloupe (~8 mg)

Dinner (~36 mg)

Pork chops with white rice and green beans

• 6 oz grilled pork chop (~0 mg)
• 1 cup cooked white rice (~5 mg)
• 1 cup green beans (~8 mg)
• 1 tbsp butter (~0 mg)
• Side salad: iceberg, cucumber, ranch (~6 mg)
• 1 white dinner roll (~3 mg)
• Dessert: 1/2 cup lemon sorbet (~6 mg)

Snack (~8 mg)

Hard-boiled eggs and crackers

• 2 hard-boiled eggs (~0 mg)
• 6 saltine crackers (~3 mg)
• 1 small apple (peeled) (~5 mg)

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Day 6 -- Total: ~85 mg oxalate

Breakfast (~10 mg)

French toast with sausage

• 2 slices French toast (white bread) (~6 mg)
• 2 tbsp maple syrup (~0 mg)
• 3 breakfast sausage links (~0 mg)
• 1/2 cup blueberries (~2 mg)
• Coffee (~2 mg)

Lunch (~24 mg)

Grilled cheese sandwich with tomato soup

• 2 slices white bread (~6 mg)
• 2 slices cheddar cheese (~0 mg)
• 1 tbsp butter for grilling (~0 mg)
• 1 cup tomato soup (cream-based) (~12 mg)
• Side: 1/2 cup baby carrots (~3 mg)

Dinner (~42 mg)

Shrimp scampi with pasta and side salad

• 6 oz shrimp (~0 mg)
• 1.5 cups white linguine (~8 mg)
• Garlic-butter-wine sauce (~5 mg)
• 1 cup zucchini (sauteed) (~6 mg)
• 2 slices garlic bread (~6 mg)
• Side salad: romaine, cucumber, Caesar (~10 mg)
• Dessert: 1/2 cup panna cotta (~5 mg)

Snack (~9 mg)

Cottage cheese with pineapple

• 1/2 cup cottage cheese (~0 mg)
• 1/2 cup pineapple chunks (~4 mg)

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Day 7 -- Total: ~92 mg oxalate

Breakfast (~15 mg)

Avocado toast with fried egg

• 2 slices white bread (~6 mg)
• 1/2 avocado, mashed (~10 mg)
• 1 fried egg (~0 mg)
• Salt, pepper, olive oil (~0 mg)
• Coffee (~2 mg)

Lunch (~25 mg)

Chicken and rice bowl

• 4 oz grilled chicken (~0 mg)
• 1 cup white rice (~5 mg)
• 1/2 cup bell peppers (~4 mg)
• 1/4 cup shredded cheese (~0 mg)
• 2 tbsp sour cream (~0 mg)
• 1/2 cup cucumber (~2 mg)
• 1 cup mango chunks (~6 mg)

Dinner (~42 mg)

Beef tacos with sides

• 3 white flour tortillas (~12 mg)
• 5 oz seasoned ground beef (~0 mg)
• 1/2 cup shredded cheese (~0 mg)
• 2 tbsp sour cream (~0 mg)
• Lettuce, tomato (small amount) (~5 mg)
• Side: 1 cup white rice (~5 mg)
• Side: 1/2 cup refried beans (~15 mg)
• Dessert: 1/2 cup vanilla ice cream (~4 mg)

Snack (~10 mg)

Popcorn and cheese

• 2 cups popped popcorn (~5 mg)
• 1 oz cheddar cheese (~0 mg)

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Shopping List for the Week

Here's a consolidated shopping list organized by department to make grocery shopping easier.

Here's a consolidated shopping list organized by department to make grocery shopping easier.

Produce

• Romaine lettuce (2 heads)
• Iceberg lettuce (1 head)
• Cucumbers (3-4)
• Bell peppers (3-4, mixed colors)
• Broccoli (2 crowns)
• Cauliflower (1 head)
• Green beans (1 lb)
• Zucchini (2)
• Onions (2)
• Baby carrots (1 bag)
• Bananas (4-5)
• Blueberries (2 pints)
• Grapes (1 lb)
• Apples (3-4)
• Peaches (2)
• Orange (1)
• Cantaloupe (1)
• Honeydew melon (1)
• Watermelon (1 small)
• Mango (1-2)
• Pineapple chunks (fresh or canned)
• Avocado (1)

Meat & Seafood

• Chicken breasts (2 lbs)
• Ground beef (1 lb)
• Beef sirloin steak (6 oz)
• Pork chops (2, about 6 oz each)
• Salmon fillet (5 oz)
• Shrimp (6 oz)
• Bacon (1 package)
• Breakfast sausage (1 package)
• Sliced turkey breast (deli) (6 oz)
• Eggs (2 dozen)

Dairy

• Milk (1 gallon)
• Greek yogurt (plain, 2 containers)
• Vanilla yogurt (1 container)
• Cottage cheese (1 container)
• Cheddar cheese (shredded and sliced, 16 oz total)
• Mozzarella cheese (8 oz)
• Parmesan cheese (grated, 8 oz)
• String cheese (1 package)
• Sour cream (1 container)
• Butter (1 lb)
• Cream cheese (optional, 8 oz)
• Vanilla ice cream (1 pint)

Grains & Bread

• White bread (2 loaves)
• White dinner rolls (1 package)
• White flour tortillas (1 package, 8-10 count)
• White pasta (spaghetti, fettuccine, linguine -- 3 boxes)
• White rice (2 lbs)
• Pancake mix or flour for pancakes
• Breadsticks (1 package)

Pantry Staples

• Olive oil
• Vegetable oil
• Maple syrup
• Honey
• Cinnamon
• Salt and pepper
• Garlic (fresh or powder)
• Taco seasoning
• Chicken broth
• Canned tuna (1 can)
• Mayonnaise
• Ranch dressing
• Caesar dressing
• Alfredo sauce (jarred, 2 jars)
• Tomato soup (1 can, cream-based)
• Refried beans (1 can)

Snacks & Beverages

• Potato chips (1 bag)
• Pretzels (1 bag)
• Saltine crackers (1 box)
• Popcorn kernels or microwave popcorn
• Coffee
• Lemonade (or lemons for homemade)

Frozen/Desserts

• Vanilla pudding cups (optional)
• Lemon sorbet (optional, 1 pint)
• Panna cotta (if available pre-made, or ingredients to make)

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Key Principles of This Meal Plan

1. Calcium with Every Meal

Notice how cheese, milk, yogurt, or sour cream appears in nearly every meal. Calcium consumed with oxalate-containing foods reduces oxalate absorption by up to 50%.

2. White Grains Over Whole Wheat

White bread, white rice, and white pasta are consistently chosen over whole grain alternatives because they're significantly lower in oxalate.

3. Protein-Centered Meals

Every lunch and dinner features a substantial protein source (chicken, beef, pork, fish, shrimp, eggs) — all of which are oxalate-free.

4. Safe Vegetables in Rotation

Broccoli, cauliflower, green beans, bell peppers, cucumbers, and romaine lettuce appear frequently because they're consistently low in oxalate.

5. Smart Fruit Choices

Blueberries, grapes, melon, bananas, and peeled apples are featured instead of high-oxalate berries like raspberries or blackberries.

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Tips for Following This Plan

• Meal prep: Cook chicken breasts and rice in bulk at the start of the week to save time.
• Hydration: Drink 8-10 glasses of water daily. Add lemon for citrate benefits.
• Flexibility: Feel free to swap similar meals (Day 1 dinner for Day 3 dinner, for example).
• Portions: Adjust serving sizes based on your calorie needs, activity level, and hunger.
• Tracking: Consider logging your meals in a food diary to understand your personal oxalate intake patterns.

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What Happens After This Week?

This meal plan is designed to jumpstart your low-oxalate eating and give you a library of safe meal ideas. After a week, you'll have a much better intuitive sense of:

• Which foods are safe foundations (proteins, dairy, white grains)
• Which vegetables and fruits to reach for regularly
• How to structure balanced, kidney-friendly meals
• What your daily oxalate intake looks like when you eat this way

You can repeat this plan, mix and match days, or use it as inspiration to create your own low-oxalate meals.

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More Resources

• 10 breakfast ideas — More morning meal inspiration
• Smoothie recipes — 6 kidney-friendly smoothies
• Grocery shopping list — Complete guide by department
• Restaurant guide — How to eat out safely
• Food database — Look up any food's oxalate content

Remember: This meal plan is a starting point, not a prescription. Your individual oxalate needs may vary based on your medical history, stone composition, urinary oxalate levels, and other factors. Always work with your healthcare team to determine the right approach for you.

With this 7-day meal plan, you have a concrete roadmap for low-oxalate eating. The meals are realistic, delicious, and designed to keep you well under 100 mg of oxalate per day while ensuring adequate nutrition and calcium intake. Use it as a foundation to build your own kidney-friendly eating pattern.