Kidney Stone Diet
Meal Plans
The inspiration you need to make healthy food choices every day!
Why meal planning matters.
Kidney stone prevention begins and ends with food.
Without a properly planned kidney stone prevention diet, you continue to run the risk of more stones, more pain, more surgeries, and more financial debt. The Kidney Stone Diet® Meal Planning service takes the guesswork out of “What should I make for dinner.”
Planning also makes you less tempted to pick up unhealthy food on the way home from work or raid the cupboards throughout the evening in search of the quickest food you can find.
When you have a plan, you feel more in control, and when you are more in control, you can eat healthier foods.
The Kidney Stone Diet® allows for flexibility in your diet without guilt or shame.
Here’s how my Weekly Meal Plans work…
- Every Sunday, I’ll email you the upcoming week’s meal planning inspiration. This means seven breakfasts, lunches, dinners, and snacks that you can mix and match for yourself or the whole family.
- Each recipe comes complete with nutritional information INCLUDING OXALATE CONTENT!
- All recipes are Kidney Stone Diet-compliant and come from my growing library of meals and snacks that I eat every single day.
- I include a Kidney Stone Diet Safe Tip with each recipe where I share more about the HOW and WHY of the KSD Diet.
- You can cancel anytime.
Simple & Safe Recipes
When you eat the Kidney Stone Diet®, there’s always room to treat yourself. Eating fun, delicious foods keeps us compliant and eating healthy for the long haul.
Egg Roll In a Bowl
Asian food can sometimes be salty, but by substituting the traditional soy sauce with coconut aminos, you can save a lot of money in your sodium budget.
~10mg OXALATE / 22g PROTEIN / 364mg SODIUM
High Protein Keto Bars
I don’t follow keto, but many of my patients do. The Kidney Stone Diet is a set of goals. You can do whichever lifestyle you want as long as you hit those goals.
~26mg OXALATE / 20g PROTEIN / 6g ADDED SUGAR
Carol Cakes!
I use protein powder in these and in order to cook with protein powder, you need a casein/whey mix. Casein is a slower digesting protein and can aid in muscle growth and recovery.
~5mg OXALATE / 0g ADDED SUGAR / 39g PROTEIN
Mama Mia Stuffed Mushroom Caps
One of many dishes for my vegan friends.
~7mg OXALATE / 0g ADDED SUGAR / 186mg SODIUM
Low Sodium Vegan Thai Bowl
I love bowls of any type and this all vegan one really satisfies. You can truly use any veggies you have on hand so this is a great way to eat a wide variety.
~25mg OXALATE / 0g ADDED SUGAR / 217mg CALCIUM
Sassy Springtime Salad
Feel free to add chicken to this to up your protein. To make it vegan, ditch the goat cheese and sprinkle some nutritional yeast on top as a substitute.
~23mg OXALATE / 6g ADDED SUGAR / 176mg CALCIUM
Cauliflower Grilled Cheese
Who doesn’t love grilled cheese?! This kidney stone-safe rendition is high-calcium, low-oxalate, KETO-friendly, gooey and delicious.
~4mg OXALATE / 0g ADDED SUGAR / 502mg CALCIUM
Chicken Meatball and Couscous
I have to say I love this dish. The couscous part is so simple and the meatballs are too. Very good and super simple—what’s not to love?
~5mg OXALATE / 32g PROTEIN / 179mg CALCIUM
Vegan Pumpkin Pie Overnight Oats
I used a vegan protein powder, but if you like whey, you do you. It just won’t be a vegan shake, is all. Remember, when you are cooking, so be flexible.
~6mg OXALATE / 0g ADDED SUGAR / 207mg CALCIUM
High Protein Ice Cream With PB Drizzle
A fun way to get calcium and protein via dessert. So creamy and delish.
~13mg OXALATE / 3g ADDED SUGAR / 15g PROTEIN
Simple Salmon with Honey Lime Drizzle
Fish is part of the meat protein guideline on the Kidney Stone Diet®, so I keep my portions reasonable for me.
~16mg OXALATE / 32g PROTEIN / 63mg SODIUM
Margaret’s Meatball Soup
This is a good hearty soup my Mom used to make. Except my Italian Mom would never use chicken—ground beef or pork. I want less saturated fat, so I use chicken. I can see her looking down on me, asking “How could you make meatballs out of chicken?!”
~10mg OXALATE / 28g PROTEIN / 175mg SODIUM
Subscribe today and get my new snack ebook for free!
Today, when you subscribe to my Meal Plan service, you’ll also get a FREE copy of my new Safe Snacks & Desserts ebook. That’s 30 Kidney Stone Diet®-compliant, easy-to-make recipes to satisfy your sweet tooth.
Frequently Asked Questions.
Are there recipes for gluten-free, dairy-free, vegans, etc?
Yes. However, most dishes can fit into these different lifestyles with add-on’s or simple substitutions (which I suggest in each of the KSD safe tips I provide for each recipe).
Is this the right amount of calories for me?
Your calorie intake depends on so many different things. These daily meal inspirations may not meet your caloric needs, and you may have to add more food to meet your specific requirements.
Will I lose weight with this plan?
The foods in your plan are all lower calorie foods. I maintain my weight by eating like this and many of my patients who come to me for weight loss and incorporate the KSD DO lose weight. When you lower added sugar, lower sodium, and eat within portion size, you typically will shed weight. The Kidney Stone Diet is simply a healthy way of eating. Individual results may vary.
How do I cancel my subscription?
You can cancel your subscription at any time by logging into your dashboard and canceling.
Can I access last week's meal plan?
You sure can!
Does each day's recipes get me to my overall Kidney Stone Diet goals?
Every recipe here is low added sugar and lower sodium. For calcium and protein, you will need to make sure you get what you need as the day may not add up to your specific goals. Remember, these are inspirations and ideas that will keep you motivated and help you plan your weeks better, but it will be up to you to make sure you are reaching your KSD goals each day.
What are the Kidney Stone Diet goals?
You can download a free printable KSD Goals reminder from our Resources Page!
What if I have other medical conditions or food allergies?
You can make adjustments to these suggested meals and snacks to fit your needs. The KSD menu planner is for all that want to make healthy food choices to comply with the kidney stone diet.
What if I don’t make all the meals in a week? Will I still have access to them?
You always have access to the current week’s meal plan and the week prior. If you are looking for something more than a week out you will not have access. But rest assured, you have 21 new meal/snack option each week so you will never feel deprived. If there is a certain recipe you know you won’t have time to make, be sure to print it!
I just subscribed to Jill’s Meal Plans and, I must say, it is truly awesome!
It gives a daily recipe plan that includes a breakfast, lunch, dinner, and snack recipe. She calculates all the sugars, sodium, and oxalates as well as all nutritional information for each recipe.
I’m SO glad I subscribed—it’s a truly fabulous resource.
Victoria • Kidney Stone Diet Member
Over the past 40 years, I have formed a stone about every 6 years eating the wrong way. Three of those stones required surgical intervention.
Now that I’m following the KSD, the 24hr urine test shows that all of my urine chemistry is exactly where it’s supposed to be. Therefore, since I have eliminated the internal environment that caused stones to form, I fully expect to never have another stone again.
As an added benefit, my body has never felt better and cleaner. The KSD is an incredibly healthy way to eat whether you form stones or not. In my mind, water is the key to a healthy body, and sodium is nothing but poison.
Kidney Stone Diet Member
One of my many Kidney Stone Diet Meal Plan preps…all DELICIOUS and SAFE to eat! 👏🏼👏🏼👏🏼
So far, I’ve made:
- Cauliflower Mac n cheese
- Southwestern burrito bowl
- Chicken salad lettuce wrap
- Zucchini burrito boats
- Sunshine eggs
I loved every single one! Meal planning is my least favorite thing to do. Thank you, Jill, for helping me to change my life habits for good! 💕
Meal Plan Subscriber
🥳 I’m completely OFF my blood pressure meds! 🥳
I started KSD February 2023, and have since lost 34 lbs.
I seriously have been on BP meds longer than I can remember.
OMG I almost cried happy tears in my physician’s office last week.
Never thought I’d be thankful for kidney stones, but that’s what pushed me to get where I am today. 🩵
Thank you Jill
Kidney Stone Diet Member
I was curious about Jill’s weekly menu plan. It has so many good comments so I subscribed and now have two weeks worth of meals.
I am so happy I subscribed! I’ve chosen to print it them out for a day-by-day plan to put into a binder for organization. I was worried I would have to plan separate meals for my picky-eater husband but my worries were unfounded.
I felt so lost and bored with my meal planning and when the kidney stone news hit me I felt immobile—I had no idea what to make.
The Meal Plan opened my eyes that I can eat pretty much the same as I had been throughout my life with a few relatively minor changes.
Thank you, Jill Harris!
Meal Plan Subscriber
A big thanks to Jill at Kidney Stone Diet for her recipes in the Meal Plan Service.
My partner is a chef and any time in the past that I’ve tried to encourage him to make more healthy food for us, it was short lived because the food was boring and tasted like crap.
We’ve made a bunch of Jill’s recipes and after a number of them my partner said “I could eat this every night!”
These meals are so tasty and full of flavour. Knowing they are good for stoners and non-stoners alike, it has turned that fear into looking forward to the next meal!
Meal Plan Subscriber
Note
This is not a prescribed meal plan but rather an inspiration for what to eat. Every day I get questions from patients asking what exactly they should eat and this is my way of addressing a common concern for as many people as possible. Don’t think of this as an all-or-nothing approach to eating. Instead, it’s a place to turn when you’re feeling lost or uninspired.
Disclaimer
The meal plans, recipes, and supporting guidance on Kidney Stone Diet are provided by Jill Harris of Chicago, Illinois. This information is solely intended to provide assistance to you in your personal healthy eating efforts. The information is not intended as a substitute for consultation, evaluation, or treatment by a medical professional and/or registered dietitian or nutritionist. The meal planning services provided here are not intended to be, and should not be construed as a substitute for medical advice nor can they be represented as a guarantee of improvement of specific conditions or weight loss.
All meal plans, recipes, and supporting guidance are developed solely for your personal use and may not be reproduced for publication or for the personal or commercial use of others without permission.