Low-oxalate meal plan: 3 sample days
By Oliver Silen · Updated November 2, 2026 · Not medical advice
Three ordinary days that stay under a daily oxalate target, added up from this site's food and dish pages. Each one has calcium at most meals, since calcium eaten with oxalate keeps it out of your urine.
The totals update when the data does. To build your own, use the oxalate calculator, and for the target, see 50 or 100 mg.
Day 1, under 50 mg: 45.5 mg
| Breakfast | Cheerios with milk and banana (1 bowl) | C | 12 mg |
| Breakfast | Coffee (2 servings, 1 cup brewed each) | A | 3 mg |
| Lunch | Tuna sandwich (1 sandwich) | B | 9.9 mg |
| Lunch | Grapes (1 cup) | A | 2.5 mg |
| Snack | Yogurt (6 oz) | A | <1 mg |
| Snack | Strawberries (1 cup) | A | 3.4 mg |
| Dinner | Beef tacos (2 tacos) | C | 14 mg |
| Total | D | 45.5 mg |
Day 2, under 100 mg: 73.8 mg
| Breakfast | Oatmeal (2/3 cup instant, cooked) | A | 0 mg |
| Breakfast | Strawberries (1 cup) | A | 3.4 mg |
| Breakfast | Milk (1 cup) | A | <1 mg |
| Lunch | Bean and rice burrito (1 burrito) | C | 22 mg |
| Snack | Popcorn (3 cups popped) | A | 4.9 mg |
| Snack | Black tea (1 cup brewed) | C | 11 mg |
| Dinner | Chicken with broccoli and brown rice (1 plate) | D | 25 mg |
| Dessert | Milk chocolate (1.5 oz bar) | B | 6.9 mg |
| Total | E | 73.8 mg |
Day 3, under 100 mg, meat-free: 87.5 mg
| Breakfast | Strawberry banana smoothie with milk (16 oz) | C | 11 mg |
| Lunch | Grilled cheese (1 sandwich) | B | 9 mg |
| Lunch | Garden salad (1 bowl) | C | 13 mg |
| Snack | Pistachios (1 oz (about 49 nuts)) | C | 13 mg |
| Snack | Coffee (1 cup brewed) | A | 1.5 mg |
| Dinner | Spaghetti with marinara (1 plate) | D | 40 mg |
| Total | E | 87.5 mg |
What these days leave out
Spinach, almonds, beets, rhubarb, sweet potato and dark chocolate, the foods that carry a whole day's oxalate in one serving. None of them is banned at 100 mg a day, but each one needs most of the budget. See low-oxalate swaps.