This Weeks Meal Prep
🥗 My 3000-Calorie Kidney-Health Meal Plan For This Week 🎯
3000-Calorie Meal Plan with macros, focusing on kidney and bladder health. Low budget. I want to focus this week on good kidney and bladder health. I urinate alot but I think with the right diet I can improve this over time. I want to be low fat but also high protein, with an abundance of electrolytes, healthy & delicious. Two options for breakfast lunch dinner. Includes grocery list
BREAKFAST OPTIONS:
- Power Egg White Oatmeal Bowl (800 calories)
- 1 cup rolled oats (320 cal)
- 6 egg whites (100 cal)
- 1 banana (105 cal)
- 2 tbsp peanut butter (190 cal)
- 1 cup berries (85 cal) Macros: 95g carbs, 45g protein, 24g fat
- Turkey Protein Breakfast Stack (530 calories)
- 2 whole grain English muffins (240 cal)
- 4 slices lean turkey (120 cal)
- 2 whole eggs (140 cal)
- 1 apple (30 cal) Macros: 85g carbs, 65g protein, 20g fat
LUNCH OPTIONS:
- Double Chicken & Rice Power Bowl (1000 calories)
- 8oz grilled chicken breast (400 cal)
- 1.5 cups brown rice (340 cal)
- 2 cups steamed broccoli (60 cal)
- 1 tbsp olive oil (120 cal)
- ½ avocado (80 cal) Macros: 110g carbs, 85g protein, 28g fat
- Mega Tuna & Bean Bowl (950 calories)
- 2 cans tuna in water (220 cal)
- 1 cup white beans (240 cal)
- 2 cups mixed greens (10 cal)
- 1 cup quinoa (220 cal)
- 2 tbsp olive oil (240 cal)
- 1 sweet potato (120 cal) Macros: 105g carbs, 75g protein, 32g fat
DINNER OPTIONS:
- Fish & Complex Carb Plate (1200 calories)
- 8oz white fish fillet (400 cal)
- 2 cups quinoa (440 cal)
- 2 cups green beans (70 cal)
- 2 tbsp olive oil (240 cal)
- 1 cup brown rice (170 cal) Macros: 140g carbs, 80g protein, 35g fat
- Lean Mass Turkey Bowl (1100 calories)
- 8oz lean ground turkey (400 cal)
- 2 cups quinoa (440 cal)
- 2 cups mixed vegetables (100 cal)
- 1.5 tbsp olive oil (180 cal) Macros: 120g carbs, 75g protein, 30g fat
GROCERY LIST:
Proteins:
- Egg whites (32oz carton)
- Whole eggs
- Lean turkey slices (1 pound)
- Chicken breast (2 pounds)
- Low-sodium canned tuna (4 cans)
- White fish fillets (1 pound)
- Lean ground turkey (1 pound)
- Cottage cheese (16oz)
Grains/Starches:
- Rolled oats (large container)
- Whole grain English muffins
- Brown rice (2 pounds)
- Quinoa (2 pounds)
- Sweet potatoes (4-5 medium)
Produce:
- Bananas
- Apples
- Berries (frozen bulk bag)
- Broccoli (2 large heads)
- Mixed greens (large container)
- Green beans (2 pounds)
- Mixed vegetables (frozen bulk bag)
- Avocados
- Lemons (for seasoning)
Pantry:
- White beans (4 cans)
- Olive oil
- Natural peanut butter
- Herbs and seasonings (basil, parsley, pepper)
Daily Macro Totals (approximate):
- Calories: 2950-3100
- Protein: 225-240g
- Carbs: 310-330g
- Fat: 82-89g
Budget-saving tips:
- Buy proteins in bulk when on sale
- Choose frozen vegetables for better value
- Get grains from bulk bins
- Look for sales on fish and meats to freeze
- Buy store brand items when possible
Meal Timing Suggestion:
- Breakfast: 7-8am
- Lunch: 12-1pm
- Dinner: 6-7pm
- Optional: Split any meal into two portions if needed