Low Oxalate Meal Plans for the Low Oxalate Diet

by Heidi on October 12, 2012

Low oxalate menu plans

Pork Roast with Southern-Style Collard Greens and Cheesy Mashed Cauliflower

If you’re new to the low oxalate diet and are feeling confused, here are a few simple low oxalate meal plans to help you get started.  Hopefully, these low oxalate meal plans will see you through the first 3-5 days of your low oxalate diet with confidence.  Take this time to read the low oxalate food list and to figure out some other healthy favorites you can eat (learn how to get the most accurate and up-to-date low oxalate list here).  As you feel more comfortable with the low oxalate diet and find some low oxalate recipes to try, you can substitute them into these basic low oxalate meal plans.

I have included low oxalate meal plans for both vegetarians and meat-eaters, although not for vegans (the low oxalate vegan diet takes a lot of planning and commitment and is a separate post altogether).  All meal options are gluten-free, plus many are dairy-free, grain-free, low sodium and Paleo-friendly (or can be easily modified to fit these diets.)  The oxalate values are approximations (rounded off for ease of addition!) and are meant only as guides.  See your  low oxalate food list for exact oxalate values.  Also note, most of the foods I chose are simple foods that are easy to prepare and that you might already have in your refrigerator or pantry.  The only exception is the coconut flour banana bread (which requires coconut flour), and can be easily left out if you choose not to make it.

Hope this helps you get started on your way to greater health.  Good luck!

Simple Low Oxalate Meal Plans:

Breakfast Option 1:                                                                        Breakfast Option 2:

1/2 – 1 cup plain yogurt ( 1 – 2.5 mg. oxalate)                         2 – 3 eggs  (trace oxalate)
.                                                                                                                   Cook eggs in 1/2 T butter or olive oil (trace – 1/2 mg.)
Choose one fruit (1.5 – 3.5 mg. oxalate):
1 medium apple                                                                                    Choose one fruit (4-6 mg. oxalate)
1 navel orange                                                                                              1/2 cup mango
1 peach                                                                                                             1 large apple
1/2 banana                                                                                                     1 banana
1/2 cup cantaloupe                                                                                    1/2 cup blue berries
1/2 cup red or concord grapes                                                              1/2 cup raw apricot halves
1 cup green grapes
1 cup watermelon                                                                                OR substitute veggies for the fruit (5.0 mg. oxalate)
1 cup honeydew melon                                                                     1/4 cup onions + 1/2 cup zucchini OR mushrooms
1 cup muskmelon                                                                                Cook veggies in 1/2 T butter or olive oil (trace – 1/2 mg.)

1 piece coconut flour banana bread (1.5 mg. oxalate)
(with butter or coconut oil)

1 cup coffee, Rooibos or herbal tea (1- 2.0 mg. oxalate)        1 cup coffee, Rooibos or herbal tea (1- 2.0 mg. oxalate)
such as chamomile, red raspberry or mint.                                 such as chamomile, red raspberry or mint.
(cream, milk, sugar, honey or liquid Stevia are okay)             (cream, milk, sugar, honey or liquid Stevia are okay)

Total Oxalate:  about 5 – 9.5 mg.                                                   Total Oxalate:  about 10 – 13 mg.

Low Oxalate Menu Plans

Santa Fe Bean Salad (Black-Eyed Pea Salad)

Lunch Option 1:

Large Salad: (about  7 mg. oxalate)
1 cup Romain lettuce
1/2 cup cucumbers
1/2 cup red pepper
1/2 cup purple cabbage
2 ounces shredded cheese

Choose one protein source:  (trace – 3 mg. oxalate)
Chicken (or any other non-processed meat)
Tuna (or any other fish)
1/2 cup Cottage Cheese
2-3 Hard-boiled Eggs
1/2 cup black-eyed peas                                                                   Lunch Option 2:
.                                                                                                                    1 cup Santa Fe Bean Salad  (6mg. oxalate)
Dressing  (total = 1-3 mg. oxalate)                                                1 white corn tortilla (2.5 mg. oxalate)
1 – 2  T olive oil                                                                                      1 avocado (about 1.5 mg. oxalate)
1 T apple cider vinegar or red wine vinegar
pinch salt and  white pepper {UK readers use this link}      Total Oxalate:   10 mg. oxalate
Total Oxalate:  8 – 13 mg. oxalate

low oxalate meal plans for meat-eaters

Pork Chop covered with sauteed Peaches, Rice and Low Oxalate Southern-Style TurnipGreens

Dinner Option 1:

Choose 3 – 6 ounces grilled or roasted meat: (trace oxalate)
Chicken (or any unprocessed meat)
Salmon (or any unprocessed fish)

You may season your meat with any combination of salt,
1/8 teaspoon white pepper, 1 clove garlic and 1/4 teaspoon thyme (seasonings: trace – 1.5 mg. oxalate)

Choose one vegetable:  (4-6 mg. oxalate)
1 cup broccoli
1 cup cauliflower
1/2 cup green peas
1/2 cup asparagus
3/4 cup Low Oxalate Southern-Style Turnip or Mustard Greens

1/2 – 1 cup long grain white rice with salt and butter (trace)
Note: Do not use parboiled rice.

1 Fruit from the list under Breakfast option 1 (2.5 – 3.5 mg. oxalate)

Total Oxalate:  6.5 – 11.0 mg. oxalate

Low Oxalate Menu Plans for Vegetarians

Jamaican Rice and Peas (here made with Pigeon Peas), Vegetarian Southern-Style Turnip Greens and Sauteed Cabbage and Green Pepper (instead of a low oxalate fruit)

Dinner Option 2:

1.5 -2.5 cups Jamaican Rice and Peas  (about 2.5 – 3.5 mg. oxalate made with black-eyed peas)

Choose one vegetable: (4-6 mg. oxalate)
1 cup broccoli
1 cup cauliflower
1/2 cup green peas
1/2 cup asparagus
3/4 cup Low Oxalate Southern-Style Turnip or Mustard Greens

1 Fruit from the list under Breakfast option 1 (2.5 – 3.5 mg. oxalate)

Total Oxalate:  9 – 13 mg. oxalate

Snack Options 1 -5:

Apple with 1 – 2 oz. sliced cheese (4 – 5 mg. oxalate)
24 Glutino Pretzel Twists  (2.5 mg. oxalate) {UK readers use this link}
1/2 cup cottage cheese with peach slices (4 – 5 mg. oxalate)
Coconut Flour Banana Bread
with Butter (1.5 mg. oxalate)
1/2 banana with 1 tablespoon Sunbutter (6 mg. oxalate) {UK readers use this link}

Total Oxalate: 1.5 – 6 mg. oxalate

Low Oxalate Meal Plans Daily Oxalate Total:   21 – 45 mg. oxalate

If you follow these low oxalate meal plans and eat three meals and one snack each day- always choosing the lowest oxalate options (such as plain meat versus dairy products or legumes), you will have only eaten 21 mg. oxalate per day!  If you choose the highest oxalate option in each category (such as a banana with Sunbutter for your snack), you will still only have eaten 45 mg. oxalate each day.  If your goal is to eat between 40 – 60 mg. oxalate per day (typical for the low oxalate diet), then you are well within your limits.  You may choose not eat more oxalate, or you may choose to add a little more food to your menu.  You can either choose larger servings of the above foods, or you may occasionally add a medium oxalate food to your meals (such as 1/2 cup tomato to your salad or 2 tablespoons salsa to your chicken to make Salsa Chicken). Alternately, you may add more seasonings to your meat or vegetables.  Have fun slowly branching out and adding some of your own low oxalate favorites.

Hope these low oxalate meal plans help make your first week on the low oxalate diet easier!

Photo credits go to TheFoodGroupie for  Farmer’s Market Plate,  thebittenword.com for pork rib roast with greens,  karindalziel for dinner and to Eliza Adam for Black-eyed Peas and Corn Salad.

{ 19 comments… read them below or add one }

Karla October 12, 2012 at 4:09 am

Very nice Heidi!


Heidi October 12, 2012 at 7:45 pm

Thanks, Karla!


Polina October 12, 2012 at 11:54 am

Your blog has been a fantastic resource for me on this diet! Thank you!


Heidi October 12, 2012 at 7:40 pm

Thanks for letting me know, Polina. I’m glad I’ve helped you!


Hope October 12, 2012 at 9:27 pm

Thank you so much for doing this Heidi. I’d have loved this post to have been available when I first started eating low oxalate and even now it helps me to see an outline of appropriate veg portions etc. I’m sure this meal plan will be a great help to many people when they’re first starting to lower the levels of oxalates in their bodies!


Heidi October 13, 2012 at 2:43 am

Thanks, Hope. Every once in awhile I talk to a beginner on the LOD and it reminds me what it was like. After talking to a bunch of beginners this past week, I realized this post was long overdue. Glad I could help!


Therese October 12, 2012 at 10:21 pm

Hi Heidi,
Your posts and information are always so helpful and I appreciate you so much!

Why no parboiled rice?



Heidi October 13, 2012 at 2:41 am

Thanks, Therese!

When they process parboiled rice, they partially boil it in the husk. For whatever reason, this type of processing creates a white rice with a much higher oxalate content than other white rices. I’m guessing it’s because soluble oxalate leaches from the husk into the rice kernel. Anyway, other white rices range from 0 mg. oxalate for Uncle Ben’s Long Grain White Rice to about 3.3 mg. oxalate per half cup for short-grain Arborio rice. Parboiled rice, on the other hand, has about 13 mg. oxalate per half cup, which would be a whooping 26 mg. oxalate for a cup of parboiled rice versus 0 mg. oxalate for a cup of long grain white rice. Egads!

I wanted to make sure people didn’t make this common mistake. I think some of the confusion is that some oxalate tables, even good ones like in the Low Oxalate Cookbook 2, list generic “boiled white rice” as being very low oxalate. Some people confuse “boiled” with “parboiled.” This is not the case. The rice tested for the low oxalate cookbook was probably instant white rice or long-grain white rice which was boiled during cooking, not parboiled during processing.


Dorothy October 13, 2012 at 4:08 am

Thanks for doing this, Heidi!

It’s great to see such a readable format for oxalate diet folks. I bet you inspire some newbies who would otherwise be reluctant to start the diet. :)

Great work!


Heidi October 14, 2012 at 12:50 am

Thanks, Dorothy. I appreciate your support.


Elizabeth October 13, 2012 at 10:17 pm

Your website has been so helpful! I have a question about rice. I am planning to add rice to my diet soon. I haven’t eaten it in over a year. I bought the uncle bens that you show and I have a few questions. Do you follow the directions on the box or do something special? I want to add rice that is 0 oxalate so that I am not adding more oxalate to my diet. Is there a non gmo rice that is also zero or is it safest to just stick with uncle bens? Thanks again!


Heidi October 14, 2012 at 12:40 am

Thanks, Elizabeth.
Uncle Ben’s Long Grain Rice has zero oxalate. You don’t have to do anything special. Just cook it with water like it says on the package (plus salt and butter if you want). Other brands of long grain rice should be very similar in oxalate content. The VP Foundation Cookbook 2 reports a value of 0.9 mg. oxalate for 1/2 cup “boiled white rice.” This rice was most likely some brand of plain instant rice or long grain white rice, although it might have been a medium grain variety. Either way, as long as you buy plain long grain white rice (not Jasmine, Basmati or parboiled), it should be between zero and 1 mg. per half cup. I personally buy bulk organic long grain rice from a natural foods store and consider it to have 1 mg. oxalate per half cup when I’m doing my totals.


Elizabeth October 14, 2012 at 7:11 am

Thank You! I will do the same!


Michelle October 15, 2012 at 2:15 am

Great post, Heidi! With the amazing number of newbies I’ve noticed flooding into the TLO group over the past couple months, I’m sure this will be extremely welcome. I know I wish something like this had been available back when I started doing the diet!

Also, thanks for the clarification about the preparation process of parboiled rice. I had never given thought to the “why” of parboiled being higher than just boiled, so the part about being boiled in the husk just might explain it.


Heidi October 16, 2012 at 12:17 am

Thanks, Michelle!


Bonnie January 4, 2013 at 8:14 pm

Thanks for all of the LO info. It’s really helpful. I have a question about avocado. I was given a LO list that says avocado is a very high oxalate food. I love avocado and am very sad about this new list and the HO content. Do you have any info about avocado? Thank you. B


Heidi January 4, 2013 at 10:20 pm

Avocado has only 1.6 mg. oxalate for a whole medium-sized avocado. It’s one of the lowest oxalate fruits around, so eat them to your heart’s content!

Which list are you using? Most of the ones handed out by doctor’s offices or on the web have some inaccurate values. See How to get an Accurate Low Oxalate Food List for a better a list.


Deb February 8, 2014 at 4:18 pm

Heidi, Thank you so much for the hard work you have put into the info provided on this website for free. Since, fall 2012, I’ve been pursuing the habit of dieting low oxalate. I still consider myself a beginner. Four weeks into my quest to navigate this new diet that I embraced whole heartedly by eliminating all Oxalates from my diet, which by that time consisted of water, and fresh chick broth, with pinch of oxidized salt, I experienced the first of many fiery flares to come vulvodynia pain–triggered by what someone warned me that might occur, “low oxalate dumping”. One such episode occurred after I realized I had three six ounce cups of coffee. Six ounces once a day, three days in a row. Add two thick slices fresh tomato, on my grilled chicken on multigraine pannini sandwich, with ice water infused with slices of fresh lemon rounds. I had an appointment with oh physical therapist who specializes in Pelvic floor Restoration Therapy and the flare began in her presence. Our one hour appointment ran over by 45 minute. It was a flare that would take three days from which to recover. That was late December 2013. There were lessons learned that day.

For me: Drink water. Preferably 64 fluid ounces daily. Limit coffee / caffeine to one 6 ounce cup diluted with milk cup every other week or less. No oatmeal. No bananas. No salads. No nuts. No dried beans.

I have slowly improved. Any day free of persistent chronic vulvodynia pain with bladder pain is a marvelous day indeed.

I must make ready for out of town trip, but will try and communicate discoveries about what I can eat. Green tea latte made from matcha Japanese ceremonial tea powder has been a sustaining source of nourishment for me. Rich in antioxidants, low in caffeine content, this drink is my “friend”.

Thank you again for all you do to help educate us.


Lori June 19, 2014 at 12:42 pm

My husband has recently been put on a low calcium/low oxalate diet. I am having real issues with meal planning as he is also type 2 diabetic and the food list we were given by his doc kind of contradicts his diabetic diet. Do you know of another website that could help with this? Also am a little concerned with the idea of totally eliminating calcium from his diet as the food list suggests. Any help would be greatly appreciated as this whole thing is a little overwhelming!


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