Low oxalate meal plan, dairy stays in.
For calcium oxalate stones, the advice is fluid, normal calcium and fewer very high oxalate foods. Here is a week at about 1,700 calories a day, plus what to buy. Alma can fit it to your goal.
Built from NKF and NIDDK stone advice.
The rules
Three habits do most of the work
Drink enough to pee pale
Aim for about 2.5 liters of urine a day, mostly from water.
Keep your calcium
Dairy at meals, not less calcium. Cutting it can raise stone risk.
Less salt, few high oxalate foods
Less sodium, and limit spinach, rhubarb, beets and nuts.
Sample week
Seven days of low oxalate meals
About 1,630 to 1,760 calories a day. Scale portions to your needs. Find your number
The stone you had decides the diet, so ask your care team which type it was before you change what you eat. If you have kidney disease or a fluid limit, ask how much you should drink.
Day 1Monday
BreakfastYogurt, strawberries and toast¾ cup plain Greek yogurt, ½ cup strawberries, 1 tsp honey, 2 slices whole wheat toast with 1 tsp butter
LunchTurkey and cheddar sandwich with milk2 slices whole wheat bread, 1.5 oz roasted turkey, 1 oz cheddar, lettuce, cucumber, mustard, 1 cup 2% milk, 1 apple
SnackCottage cheese with blueberries½ cup 2% cottage cheese, ½ cup blueberries
DinnerSalmon with brown rice and peas3.5 oz salmon, 1 cup cooked brown rice, 1 cup green peas, 1 cup cucumber with 2 tsp olive oil
About 1,660 kcal106 g protein31 g fiber
Day 2Tuesday
- BreakfastOatmeal with milk and banana½ cup dry oats cooked with 1 cup 2% milk, 1 banana, cinnamon
- LunchLentil soup with a whole wheat roll2 cups lentil and vegetable soup, 1 whole wheat roll, 1 apple
- SnackCottage cheese with peach and crackers½ cup 2% cottage cheese, 1 peach, 4 whole wheat crackers
- DinnerChicken with pasta and cauliflower3 oz chicken breast, 1 cup cooked pasta, 1 cup cauliflower, 1 tbsp olive oil, 1 tbsp Parmesan
About 1,630 kcal87 g protein32 g fiber
Day 3Wednesday
- BreakfastScrambled eggs with toast and melon2 eggs, 2 slices whole wheat toast, 1 tsp butter, 1 cup cantaloupe, ½ cup 2% milk
- LunchChickpea and cucumber salad with feta½ cup chickpeas, cucumber, 1 oz feta, 1 tbsp olive oil, lemon, 1 whole wheat pita
- SnackYogurt with blueberries1 cup plain Greek yogurt, ½ cup blueberries, 1 tsp honey
- DinnerBaked cod with rice and green beans4 oz cod, 1½ cups cooked brown rice, 1 cup green beans, 1 tbsp olive oil, lemon
About 1,760 kcal102 g protein25 g fiber
Day 4Thursday
- BreakfastOatmeal with pear and cinnamon½ cup dry oats cooked with 1 cup 2% milk, 1 pear, cinnamon
- LunchTuna salad sandwich with milk½ can tuna, 1 tbsp mayonnaise, 2 slices whole wheat bread, lettuce, cucumber, 1 cup 2% milk, 1 cup grapes
- SnackCheddar and grapes1 oz cheddar, 4 whole wheat crackers, ½ cup grapes
- DinnerTurkey meatballs with spaghetti4 oz lean ground turkey, 1½ cups cooked spaghetti, ½ cup marinara, 1 tbsp Parmesan, 1 cup zucchini
About 1,750 kcal89 g protein25 g fiber
Day 5Friday
- BreakfastGreek yogurt with kiwi and toast¾ cup plain Greek yogurt, 1 kiwi, 2 slices whole wheat toast, 1 tsp honey
- LunchChicken and couscous salad2.5 oz chicken breast, 1 cup cooked whole wheat couscous, cucumber, 10 cherry tomatoes, 1 tbsp plus 1 tsp olive oil, 1 oz feta
- SnackApple with string cheese and grapes1 apple, 1 oz string cheese, ½ cup grapes
- DinnerBaked tilapia with rice and zucchini3.5 oz tilapia, 1 cup cooked brown rice, 2 cups zucchini, ½ cup peas, 1 tbsp plus 1 tsp olive oil
About 1,730 kcal107 g protein27 g fiber
Day 6Saturday
- BreakfastOatmeal with blueberries and toast½ cup dry oats cooked with 1 cup 2% milk, ½ cup blueberries, 1 slice whole wheat toast with 1 tsp butter
- LunchChicken and rice bowl with broccoli and peas3 oz chicken breast, 1 cup cooked brown rice, 1 cup broccoli, ½ cup green peas, 1 tbsp olive oil
- SnackPineapple and cottage cheese½ cup 2% cottage cheese, 1 cup pineapple
- DinnerPork tenderloin with rice and cauliflower3.5 oz pork tenderloin, 1 cup cooked brown rice, 1 cup cauliflower, 1 cup green beans, 1 tbsp olive oil
About 1,750 kcal103 g protein34 g fiber
Day 7Sunday
- BreakfastFrench toast with strawberries2 slices whole wheat bread dipped in 1 egg and ½ cup 2% milk, 1 tbsp maple syrup, 1 tsp butter, ½ cup strawberries
- LunchGreek salad with chicken and pita3 oz chicken breast, cucumber, tomato, 1 oz feta, 1 tbsp olive oil, 1 whole wheat pita
- SnackMelon, string cheese and crackers1½ cups cantaloupe, 1 oz string cheese, 4 whole wheat crackers
- DinnerBaked chicken with rice and bok choy3 oz chicken breast, 1 cup cooked brown rice, 2 cups bok choy with 1 tsp olive oil, 1 whole wheat roll
About 1,690 kcal100 g protein24 g fiber
Shopping list
What to buy
Most days
Chicken, fish and eggsChicken breast, turkey, cod, tilapia, salmon, tuna, eggschicken breastsalmonegg
Now and then
Chocolate and tea are on the high oxalate list. Keep them small.
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 is a low oxalate diet?
It means cutting back on foods that are very high in oxalate, a natural compound that can bind with calcium in urine. It is used for calcium oxalate stones, not for every kind of stone. NIDDK lists nuts and nut products, peanuts, rhubarb, spinach and wheat bran as the foods to avoid.
How much water should I drink to avoid kidney stones?
The National Kidney Foundation suggests drinking enough to pee about 2.5 liters (85 ounces) a day, which for most people with stones means about 12 to 13 cups of fluid. Water is best, and milk and unsweetened drinks count too. Ask your clinician if you have a fluid limit.
Do I have to give up dairy on a low oxalate diet?
No. The National Kidney Foundation says not to stop eating calcium foods unless your doctor tells you to, because eating too little calcium can raise the chance of calcium oxalate stones. This plan puts milk, yogurt or cheese at most meals, and keeps meat, fish and egg portions modest.
Which foods are highest in oxalate?
Spinach, rhubarb, beets, Swiss chard, almonds and other nuts, peanuts, sweet potatoes, wheat bran, chocolate and tea top most lists. The National Kidney Foundation says a strict low oxalate diet is not helpful for most people, so ask which foods, if any, you should limit. None of these are main ingredients in this week.
Are tea or coffee a problem with kidney stones?
The National Kidney Foundation lists tea among higher oxalate foods, and also counts coffee and tea without added sugar among the good fluids for stone prevention. Ask your care team which fits you. Sugary drinks and soda are worth cutting back.
How many calories is this meal plan?
About 1,630 to 1,760 calories a day, with 87 to 107 grams of protein and 24 to 34 grams of fiber. Scale portions to your size and activity. The calorie calculator gives you a starting number.
How does Alma help with a low oxalate diet?
Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100, built on Harvard’s Alternate Healthy Eating Index. Alma can build a plan around your goal and the foods you like, so the meals you repeat most are easy to keep track of.
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
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.