Kidney stone meal plan, calcium kept in.
Calcium oxalate is the most common kidney stone type, and the advice is not to drop calcium. Eat calcium, keep sodium low, drink enough fluid and go easy on oxalate. Here is a week at about 1,900 to 2,100 calories a day.
Built from NIDDK and NKF stone guidance.
The rules
Three habits come before oxalate
Drink to 2.5 liters of urine
Fluid is the one change that helps every stone type. Spread it out.
Keep sodium near 2,300 mg
More sodium means more calcium in your urine. Cook fresh and read labels.
Calcium from food, not pills
Three servings of dairy a day, eaten with meals, lowers the risk.
Sample week
Seven days of lower-oxalate meals
About 1,900 to 2,100 calories a day. Choose low-sodium turkey, tuna and cheese, scale portions to your needs and drink water at every meal. Find your number
The right plan depends on your stone type and your urine tests. Ask your clinician or a kidney dietitian before you change how you eat, and get urgent care for a stone with pain and fever.
Day 1Monday
BreakfastCottage cheese, melon and toast½ cup low-fat cottage cheese, 1 cup cantaloupe, 2 slices whole-wheat toast, 1 tsp butter, 1 cup 2% milk
LunchTurkey and avocado on sourdough2 oz low-sodium turkey breast, ½ avocado, lettuce and tomato, 2 slices sourdough, 1 cup cucumber slices, 1 pear
SnackGreek yogurt with pineapple¾ cup 2% plain Greek yogurt, ½ cup pineapple, 1 tsp honey
DinnerLemon chicken, rice and green beans4 oz chicken breast with lemon and herbs, 1½ cups cooked white rice, 2 cups green beans, 1 cup carrots, 1 tbsp olive oil
About 1,950 kcal125 g protein30 g fiber
Day 2Tuesday
- BreakfastOatmeal with milk, banana and cinnamon½ cup dry oats cooked in 1 cup 2% milk, 1 banana, cinnamon, 1 cup 2% milk to drink
- LunchChicken and cheese quesadilla4 corn tortillas, 2 oz chicken, 1 oz cheddar, bell pepper, 1 tsp oil, salsa, 1 cup grapes
- SnackApple with mozzarella1 apple, 2 oz part-skim mozzarella
- DinnerBaked cod, rice and zucchini6 oz cod, 1½ cups cooked white rice, 1½ cups zucchini, 1 cup carrots, 1 tbsp olive oil, lemon
About 2,030 kcal118 g protein28 g fiber
Day 3Wednesday
- BreakfastPancakes with yogurt and peaches3 small whole-wheat pancakes, ¾ cup 2% Greek yogurt, 1 sliced peach, 1 tsp maple syrup
- LunchTuna salad on whole-wheat bread1 can tuna in water, 2 tbsp light mayo, celery, lettuce, 2 slices whole-wheat bread, 1 cup grapes
- SnackPear with ricotta and cinnamon1 pear, ½ cup part-skim ricotta, cinnamon
- DinnerTurkey meatballs with spaghetti3 oz turkey meatballs, 1½ cups cooked pasta, ½ cup marinara, 1 tbsp Parmesan, 2 tsp olive oil, 1 cup zucchini
About 1,960 kcal122 g protein29 g fiber
Day 4Thursday
- BreakfastEgg and cheese muffin with an orange2 eggs, 1 oz cheddar, 1 whole-wheat English muffin, 1 tsp butter, 1 orange, 1 cup 2% milk
- LunchChicken Caesar wrap2 oz chicken, romaine, 2 tbsp light Caesar dressing, 1 whole-wheat wrap, 1 cup cucumber slices, 1 apple
- SnackBanana yogurt smoothie1 cup 2% milk, 1 banana, ½ cup 2% Greek yogurt, 1 tsp honey
- DinnerBaked salmon, couscous and asparagus4 oz salmon, 1½ cups cooked couscous, 1½ cups asparagus, 1 cup carrots, 1 tbsp olive oil, lemon
About 2,070 kcal123 g protein32 g fiber
Day 5Friday
- BreakfastYogurt bowl with cereal and melon1 cup 2% Greek yogurt, ¾ cup unsweetened corn flakes, 1 cup cantaloupe, 1 tsp honey
- LunchGrilled chicken salad with feta and pita3 oz chicken, romaine, cucumber, tomato, 1 oz feta, 1 tbsp olive oil, 1 whole-wheat pita
- SnackMelon with cottage cheese1½ cups cantaloupe, ½ cup low-fat cottage cheese, 6 whole-wheat crackers
- DinnerPepper steak with broccoli and rice3 oz lean sirloin, 2 cups broccoli, 1 cup bell pepper, 1½ cups cooked brown rice, 1 tbsp oil, garlic and ginger
About 1,930 kcal124 g protein37 g fiber
Day 6Saturday
- BreakfastVeggie scramble, toast and milk2 eggs, bell pepper and onion in 1 tsp oil, 2 slices whole-wheat toast, 1 cup 2% milk, 1 orange
- LunchSalmon rice bowl with cucumber3 oz canned salmon, 1 cup cooked rice, cucumber, carrots, 1 tbsp olive oil, lemon
- SnackCheddar, crackers and grapes1 oz cheddar, 6 whole-wheat crackers, 1 cup grapes
- DinnerPork tenderloin, rice and green beans4 oz pork tenderloin, 1¼ cups cooked white rice, 2 cups green beans, 1 cup carrots, 1 tbsp olive oil
About 2,090 kcal109 g protein30 g fiber
Day 7Sunday
- BreakfastFrench toast, peaches and yogurt2 slices whole-wheat bread dipped in 1 egg and ½ cup 2% milk, ½ cup 2% Greek yogurt, 1 peach
- LunchPasta with cottage cheese and broccoli1 cup cooked pasta, ¾ cup low-fat cottage cheese, 1 cup broccoli, 1 oz cheddar, 1 tsp olive oil
- SnackOrange, mozzarella and grapes1 orange, 1 oz part-skim mozzarella, 1 cup grapes
- DinnerRoast chicken, rice pilaf and carrots4 oz skinless chicken thigh, 1½ cups cooked rice, 1 cup carrots, 1 cup green beans, 1 tbsp olive oil
About 2,050 kcal118 g protein26 g fiber
Shopping list
What to buy
Most days
Dairy, three times a dayMilk, cottage cheese, yogurt, mozzarella, cheddargreek yogurtcottage cheese
ProteinChicken, cod, salmon, lean pork, turkeychicken breastsalmon
Now and then
Plain dairy, not calcium pills. Ask about any supplement at your next visit.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What foods should I avoid with kidney stones?
NIDDK suggests cutting back on the highest-oxalate foods if you form calcium oxalate stones: nuts and nut products, peanuts, rhubarb, spinach and wheat bran. Sodium matters too, so go easy on canned, packaged and fast food. Your stone type decides how strict the oxalate limit should be.
Should I cut down on dairy if I get kidney stones?
No. A low-calcium diet actually raises the risk of calcium stones, because calcium binds oxalate in your gut before it reaches the kidney. The National Kidney Foundation suggests three servings of dairy a day, eaten with meals, which is about 1,000 to 1,200 mg of calcium.
How much water should I drink to avoid another stone?
The National Kidney Foundation suggests 2 to 3 quarts a day, enough to make at least 2.5 liters of urine. Ask your clinician what fits you, and drink more when it is hot or you train. Water is the main drink. Add a lemon wedge if you like the taste, and keep a bottle with you.
Is tea a problem for kidney stones?
The National Kidney Foundation lists tea among the high-oxalate foods to limit if you form calcium oxalate stones, and warns against sweetened iced tea. Plain coffee is not on that list. Ask your dietitian where your limit sits after your urine test.
How many calories is this meal plan?
About 1,900 to 2,100 calories a day, with 110 to 125 grams of protein and 26 to 37 grams of fiber. Choosing low-sodium versions of packaged foods keeps the week near 2,300 mg of sodium. Your own needs depend on your size and activity, so scale the portions and use the calorie calculator for a starting number.
Do I need a low-oxalate diet for every kind of stone?
No. NIDDK lists different changes for calcium oxalate, calcium phosphate, uric acid and cystine stones. Oxalate only matters for the oxalate type. Fluid and sodium matter for most of them. That is why the stone analysis and a 24-hour urine test come first.
Can Alma help me follow a kidney stone plan?
Yes. Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100 that draws on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, then shows how the week adds up.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
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