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:

  1. 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
  1. 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:

  1. 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
  1. 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:

  1. 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
  1. 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:

  1. Buy proteins in bulk when on sale
  2. Choose frozen vegetables for better value
  3. Get grains from bulk bins
  4. Look for sales on fish and meats to freeze
  5. 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