Skip to content

Free starter week

Free 7-Day Kidney-Stone Prevention Meal Plan

Seven days of breakfasts, lunches and dinners with all 21 recipes and a printable shopping list. Cooked around the things that genuinely lower the risk of stones returning: fluid, sodium, and keeping dietary calcium adequate rather than cutting it. Which matters most depends on your stone type, so cook from this alongside your metabolic assessment.

Cooking around the things that genuinely lower the risk of stones returning — fluid, sodium, and keeping dietary calcium adequate rather than cutting it. Which matters most depends on your stone type and your metabolic results, so this belongs alongside your own medical and dietetic care.

Day 1

Milk-Poached Fish Kedgeree with Soft-Boiled Egg. White fish poached in milk and flaked through curried basmati with peas, parsley and lemon, with a halved soft-boiled egg on top.

breakfast

Milk-Poached Fish Kedgeree with Soft-Boiled Egg

10 min prep + 25 min cook · serves 2

Spiced Rice and Red Lentil Kitchari with Cucumber Yoghurt. Basmati and red lentils cooked down together with ginger, cumin and coriander into a soft savoury porridge, served with cool cucumber yoghurt.

lunch

Spiced Rice and Red Lentil Kitchari with Cucumber Yoghurt

12 min prep + 30 min cook · serves 2

Kale and Spinach Dhal with Yoghurt and Basmati Rice. Red lentils cooked down with onion, ginger and warm spices, wilted with kale and baby spinach and finished with lemon and a spoonful of yoghurt, over basmati.

dinner

Kale and Spinach Dhal with Yoghurt and Basmati Rice

15 min prep + 35 min cook · serves 4

Day 2

Bircher Muesli with Apple, Almond and Yoghurt. Rolled oats soaked overnight in milk and yoghurt with coarsely grated apple, honey and chopped almonds stirred through in the morning.

breakfast

Bircher Muesli with Apple, Almond and Yoghurt

timing 10 minutes, plus overnight soaking · serves 2

Baked Potatoes with Cottage Cheese, Corn and Chives. Potatoes baked until the skins crackle, split and filled with cottage cheese, buttery corn, grated cheddar and chives.

lunch

Baked Potatoes with Cottage Cheese, Corn and Chives

5 min prep + 70 min cook · serves 2

Lamb Souvlaki with Tzatziki and Warm Pita. Lamb marinated in lemon, oregano and garlic, grilled on skewers and served with cucumber tzatziki, a tomato and red onion salad and torn warm pita.

dinner

Lamb Souvlaki with Tzatziki and Warm Pita

timing 37 minutes, plus 1 hour marinating · serves 4

Day 3

Wholemeal French Toast with Cinnamon Milk and Berries. Slices of wholegrain bread soaked in cinnamon-vanilla egg and milk, fried in butter and served with warm berries, toasted almonds and a spoonful of thick yoghurt.

breakfast

Wholemeal French Toast with Cinnamon Milk and Berries

10 min prep + 12 min cook · serves 2

Sweetcorn and Ricotta Fritters with Tomato and Chive Salsa. Corn kernels bound with ricotta, egg and wholemeal flour, fried into soft-centred fritters and served with a chopped tomato and chive salsa.

lunch

Sweetcorn and Ricotta Fritters with Tomato and Chive Salsa

12 min prep + 15 min cook · serves 2

Ginger and Sesame Beef Stir-Fry with Cabbage and Rice. Lean beef strips seared hard and tossed with cabbage, capsicum and carrot in a ginger, garlic and sesame sauce, with toasted almonds and rice.

dinner

Ginger and Sesame Beef Stir-Fry with Cabbage and Rice

20 min prep + 20 min cook · serves 4

Day 4

Pearl Barley Porridge with Milk, Pear and Honey. Pearl barley simmered slowly in milk until the grains split and thicken, stirred with grated pear, honey, cinnamon and toasted almonds.

breakfast

Pearl Barley Porridge with Milk, Pear and Honey

5 min prep + 40 min cook · serves 2

Tomato and Bread Salad with Torn Mozzarella and Basil. Ripe cherry tomatoes salted until they weep, tossed with torn day-old bread, cucumber, olive oil and vinegar, with mozzarella, toasted almonds and basil over the top.

lunch

Tomato and Bread Salad with Torn Mozzarella and Basil

15 min prep + 8 min cook · serves 2

Broccoli, Capsicum & White Bean Pasta Primavera. Orecchiette tossed with broccoli florets, red capsicum strips and cannellini beans in a light ricotta and lemon sauce, finished with parmesan and torn basil, in a bowl.

dinner

Broccoli, Capsicum & White Bean Pasta Primavera

15 min prep + 20 min cook · serves 4

Day 5

Poached Eggs on Garlicky Yoghurt with Paprika Butter. Poached eggs set on a pool of garlic, lemon and tahini yoghurt, finished with smoked paprika butter and mint, with toast for mopping.

breakfast

Poached Eggs on Garlicky Yoghurt with Paprika Butter

8 min prep + 10 min cook · serves 2

Chicken, Cucumber and Yoghurt Wraps with Grated Carrot. Cumin and paprika chicken sliced into wholemeal wraps with a lemony mint tahini yoghurt, grated carrot and cucumber.

lunch

Chicken, Cucumber and Yoghurt Wraps with Grated Carrot

12 min prep + 12 min cook · serves 2

Mushroom and White Bean Stew with Soft Milk Polenta. Mushrooms browned hard and stewed with cannellini beans, tomato and thyme, spooned over polenta cooked loose in milk with butter and parmesan.

dinner

Mushroom and White Bean Stew with Soft Milk Polenta

15 min prep + 35 min cook · serves 4

Day 6

Baked Ricotta with Cherry Tomatoes and Basil. A whole block of ricotta beaten with egg and baked until puffed and golden, with cherry tomatoes blistering alongside, toasted almonds and basil torn over.

breakfast

Baked Ricotta with Cherry Tomatoes and Basil

10 min prep + 30 min cook · serves 2

Sardines on Toast with Lemon, Parsley and Tomato Salad. Tinned sardines crushed onto thick wholegrain toast with lemon and parsley, with a sharp cherry tomato and cucumber salad beside them.

lunch

Sardines on Toast with Lemon, Parsley and Tomato Salad

10 min prep + 5 min cook · serves 2

Fish Pie with Milk Sauce and Potato Crust. White fish and peas folded into a leek and dill milk sauce under a mashed potato crust, baked until the top is ridged and brown.

dinner

Fish Pie with Milk Sauce and Potato Crust

25 min prep + 45 min cook · serves 4

Day 7

Grilled Mushrooms and Melted Cheddar on Wholegrain Toast. Mushrooms cooked hard in olive oil and finished with butter, garlic, thyme and walnuts, piled on wholegrain toast under grated cheddar and grilled until it melts.

breakfast

Grilled Mushrooms and Melted Cheddar on Wholegrain Toast

8 min prep + 14 min cook · serves 2

Broccoli and Cheddar Soup. Broccoli, onion and potato simmered until soft, blended smooth with milk and finished with grated cheddar melted in off the heat.

lunch

Broccoli and Cheddar Soup

10 min prep + 25 min cook · serves 2

Lemon and Oregano Chicken Traybake with Tahini Yoghurt. Chicken thighs roasted on a single tray with potatoes, capsicum and red onion in lemon and oregano, served with a lemony tahini yoghurt.

dinner

Lemon and Oregano Chicken Traybake with Tahini Yoghurt

15 min prep + 45 min cook · serves 4

Between meals

Nothing here needs cooking. These are a list to choose from rather than part of the seven days above: the plan counts breakfast, lunch and dinner, so whatever you add from here is on top of that. The energy shown is for everything in the line.

a tub of Greek yoghurt (170 g) — 223 kcal / 935 kJ · 109 mg sodium
calcium with the snack, which is the point
a piece of cheddar (30 g) — 121 kcal / 506 kJ · 206 mg sodium
good with an apple
1 apple (100 g) — 54 kcal / 227 kJ · 1 mg sodium
tinned peaches, drained (120 g) — 55 kcal / 229 kJ · 8 mg sodium
lower in oxalate than many dried fruits, though published figures vary by fruit and by analysis

Community

Talk it over with other people cooking around the same thing. General discussion, not medical advice.

Discuss this plan

What this plan is built on

These are the sources behind the food choices in this week. We are not clinicians and this is not a treatment plan; if you want to check the reasoning, or hand it to someone who can, start here.

Ascorbic Acid Supplements and Kidney Stones Incidence Among Men and Women: A systematic review and meta-analysis
Jiang K, Tang K, Liu H, Xu H, Ye Z, Chen Z. Ascorbic Acid Supplements and Kidney Stones Incidence Among Men and Women: A systematic review and meta-analysis. Urol J. 2020;17(3):219-225. PMID 30178451.
Diagnosis and risk factors of kidney stones
CARI Guidelines Kidney Stones Working Group. Diagnosis and risk factors of kidney stones. CARI Guidelines; updated 28 October 2025.
EAU Guidelines on Urolithiasis — metabolic evaluation and recurrence prevention
European Association of Urology. EAU Guidelines on Urolithiasis: Metabolic Evaluation and Recurrence Prevention. 2026 edition; verified 20 August 2026.
FoodData Central
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy. Retrieved 31 August 2026.
Metabolic evaluation for prevention of kidney stones
CARI Guidelines Kidney Stones Working Group. Metabolic evaluation for prevention of kidney stones. CARI Guidelines; updated 27 February 2026.
Nutrition therapy for the prevention of kidney stones
CARI Guidelines Kidney Stones Working Group. Nutrition therapy for the prevention of kidney stones. CARI Guidelines; written October 2025, page updated 16 February 2026; verified 16 September 2026.
Oxalate food content list
Oxalosis and Hyperoxaluria Foundation. Oxalate food content database. 27 February 2024. Retrieved 31 August 2026.
Pharmacological prevention of kidney stones
CARI Guidelines Kidney Stones Working Group. Pharmacological prevention of kidney stones. CARI Guidelines; updated 13 January 2026.
Total, Dietary, and Supplemental Vitamin C Intake and Risk of Incident Kidney Stones
Ferraro PM, Curhan GC, Gambaro G, Taylor EN. Total, Dietary, and Supplemental Vitamin C Intake and Risk of Incident Kidney Stones. Am J Kidney Dis. 2016;67(3):400-407. PMID 26463139.

The reasoning is set out in full in The calcium in your stone and the calcium on your plate are not the same argument, Everybody knows to drink more, and almost nobody is still doing it in March, The trouble with high-oxalate food lists is not the oxalate, General advice is what you get when nobody has measured you, Vitamin C and kidney stones: the dose that matters comes in a tablet and The kidney stone diet: five things the guidelines actually say, and the one they say not to do.