7 Day Low Oxalate Diet Meal Plan (PDF)

$10.00

Includes 1 weekly PDF meal plan complete with easy to follow recipes, a weekly grocery list, and daily nutritional information.

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Description

This low-oxalate diet plan includes:

One 7 day meal plan

This 7 day plan has delicious low oxalate recipes for breakfast, lunch, dinner and 3 snack meals for each week.

This meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Low oxalate diet grocery lists

This 7 day plan also includes a weekly low oxalate food list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This shopping list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food. 

Nutritional information

This 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this low oxalate meal plan

On average, each day you will be getting:

  • Roughly 1700 calories
  • Roughly 30-50% of your calories from fat, 30-45% from carbohydrates, and 20-25% from protein. This amounts to roughly 60-95 g of fat, 130-195 g of carbohydrates, and 90-115g of protein on average.
  • Roughly 20 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What low oxalate foods are included in this meal plan?

  • All meat (chicken, turkey, pork, beef etc.)
  • Homemade broth (chicken stock, beef stock)
  • Fish and seafood rich in omega-3 fats (fatty fish like wild-caught salmon and sardines)
  • Eggs
  • Calcium-rich foods like dairy products (sour cream, cheese, milk, cream, ice cream, greek yogurt, cottage cheese, parmesan cheese)
  • White rice
  • Low oxalate beans and legumes (including fresh or frozen green peas, black-eyed peas, yellow/green split peas, mung beans, butter beans)
  • Low oxalate vegetables (including green and red bell peppers, fresh tomatoes, zucchini, brussels sprouts, green beans, Asparagus, arugula, leafy greens like romaine/butter/iceberg lettuce, bok choy, green and red cabbage, cauliflower, mushrooms, cucumber, radish, rutabaga, turnips, pumpkin, yellow squash, white onions, garlic, green onions and chives)
  • Low oxalate fruits (including apples, cranberries, grapes, mango, papaya, plums, cantaloupe, watermelon, honeydew, lime and lemon juice)
  • Ripe avocado
  • Coconut products (coconut oil, coconut milk, coconut flour and coconut butter)
  • High-quality healthy fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)
  • Low oxalate nuts and seeds (pumpkin seeds, sunflower seeds, flax seeds)
  • Vinegars (including balsamic vinegar, white vinegar, apple cider vinegar)
  • Coffee and herbal tea
  • Sea salt

What high-oxalate foods are excluded?

  • Chocolate, cacao and cocoa powder
  • High oxalate grains and grain substitutes (including amaranth, buckwheat, wheat, quinoa, rice bran, arrowroot, tapioca, cassava, barley, rye)
  • High oxalate vegetables (including swiss chard, spinach, beet greens, beets, artichoke hearts, yams, sweet potatoes, tomato sauce, canned tomatoes and white potatoes. French fries too!)
  • High oxalate fruits (including apricot, kiwi, blackberries, rhubarb, raspberries, prunes, plantain, figs, dates, olives, pomegranate)
  • Soy (soy sauce, soybeans/edamame, soybean oil, soy milk, soy flour, soy protein, miso soup)
  • High oxalate nuts and seeds (including chia seeds, poppy seeds, tahini, sesame seeds, almonds, cashews, peanuts/peanut butter, pine nuts)
  • High oxalate beans and legumes (including refried beans, black beans, pinto beans, kidney beans, navy beans and most other beans)
  • Green tea and black tea
  • High oxalate seasonings (including black pepper)

Please note: it is very important to lower your dietary oxalate intake slowly over time to avoid any potentially negative side effects.

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDF(s) and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked. 

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.

Disclaimer

I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.

 

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