The recipes are categorized by type, and each recipe is labeled according to its nutrient content and/or ease of cooking.
→ Each recipe has been labeled as High-, Medium-, or Low-Protein. Your stage of CKD and protein needs will determine which recipes you can try. Those with a higher stage, such as stage 4 or 5, may want to stick with the Low-Protein recipes. However, many recipes include tips on how you can adjust the recipe to better fit your needs.
→ Some recipes are labeled as Diabetes-Friendly and/or Heart-Healthy. These are appropriate for those with diabetes or hypertension. There are also tips throughout the recipes that show you how to make something Diabetes-Friendly or Heart-Healthy.
→ There are also some recipes that use 5 Ingredients or Fewer (excluding salt, pepper, and oil). These are generally recipes that will be quick to make and easy breezy.
→ Some recipes are One Pot meals, which means they can be made in one single cooking vessel. This makes cleanup a breeze, because who enjoys washing dishes?
Finally, each recipe includes nutrition facts per serving. All nutrients are rounded to the nearest whole number, except for protein. Protein is a macronutrient that you want to be extra mindful of when eating a renal-friendly diet to help protect your kidneys. There are also tips included throughout the recipes if you need to make particular adjustments for protein, potassium, phosphorus, diabetes, or hypertension, or to make recipes even easier.
The 7-Day Kickstarter Meal Plan
Now that I have provided you with the basic information on a kidney-friendly diet, it’s time for you to start planning. I’ve included a weeklong sample meal plan to help you get started.
This meal plan is to serve as a guide; your needs will be different based on nutrition status, stage of CKD, and any other comorbidities you may have. This plan is flexible, and you can adjust accordingly based on your needs as well as your food preferences.
This meal plan serves one person and makes use of leftovers throughout the week so you aren’t cooking every day or left with food waste. (Remember to always allow food to cool completely, and to label and date leftovers before storing in the freezer.) If you need more food throughout the week, feel free to include fruit, snacks from chapter 7, or add a salad or soup from chapter 4 to your lunch or dinner.
Start the Week Right
Plan ahead to make sure you are equipped to prepare your meals for the week to come. Refer to your nutrient tracker from chapter 1 to make sure you are sticking to your daily nutrient allowances. Review and choose recipes beforehand, check your pantry for what ingredients you have, and use a shopping list so that you are sticking to your plan.
The Mango Teriyaki Sauce can be made at the beginning of the week and kept in your refrigerator for quick and easy access. The Tangy Lemon Energy Bites can also be made ahead and kept in the freezer until ready to eat. Wash and prep any ingredients ahead of time so you can quickly access them when ready to cook.
Some recipes may seem to have a lot of ingredients, but you will find that most are spices and seasonings to flavor the dish. Furthermore, the shopping list for this week may seem long, but you likely already have many of the ingredients. If not, you will also find that many of the following ingredients are pantry staples and can be stored and used across a wide variety of recipes.
Don’t feel overwhelmed—eating should be an enjoyable and nourishing experience!
BREAKFAST
LUNCH
DINNER
SNACKS
TOTAL NUTRIENTS
SUN
• Plant-Powered Breakfast Wrap
• Cinnamon Hazelnut Latte
• Feta, Onion, and Pepper Pizza
• 1 cup fresh strawberries
• Spicy Black Bean Power Bowl
• 6 Glutino yogurt-covered pretzels
• 7 Flavis low-protein crackers + ½ cup olives + 1 tablespoon cottage cheese
• 1,570 calories
• 41.8g protein
• 1,840mg sodium
• 1,710mg potassium
• 530mg phosphorus
MON
• Leftover Plant-Powered Breakfast Wrap
• 6 ounces black coffee
• 1 medium pear
• Leftover Feta, Onion, and Pepper Pizza
• 6 Glutino yogurt-covered pretzels
• Roasted Vegetable and Tofu Fried Rice
• Tangy Lemon Energy Bite
• 1 small apple + 1 tablespoon unsalted nut butter
• 1,550 calories
• 42.9g protein
• 1,140mg sodium
• 1,620mg potassium
• 560mg phosphorus
TUES
• Chocolate Coconut Pancakes
• 6 ounces black coffee
• 1 cup fresh strawberries
• Leftover Spicy Black Bean Power Bowl
• Leftover Tangy Lemon Energy Bite
• Leftover Feta, Onion, and Pepper Pizza
• Cinnamon Apple Chia Seed Pudding
• 1,430 calories
• 36.9g protein
• 1,000mg sodium
• 1,775mg potassium
• 875mg phosphorus
WED
• Leftover Plant-Powered Breakfast Wrap
• Leftover Cinnamon Hazelnut Latte
• Leftover Spicy Black Bean Power Bowl
• Leftover Tangy Lemon Energy Bite
• Leftover Feta, Onion, and Pepper Pizza
• 1 small apple + 1 tablespoon unsalted nut butter
• 7 Flavis low-protein crackers + ½ cup olives + 1 tablespoon cottage cheese
• 1,660 calories
• 45.7g protein
• 1,590mg sodium
• 1,880mg potassium
• 630mg phosphorus
THURS
• Leftover Plant-Powered Breakfast Wrap
• Leftover Cinnamon Hazelnut Latte
• Leftover Roasted Vegetable and Tofu Fried Rice
• 8 Flavis low-protein shortbread cookies
• Leftover Spicy Black Bean Power Bowl
• 6 Glutino yogurt-covered pretzels
• Leftover Tangy Lemon Energy Bite
• 1 small apple + 1 tablespoon unsalted nut butter
• 1,690 calories
• 45.5g protein
• 1,200mg sodium
• 2,000mg potassium
• 580mg phosphorus
FRI
• Leftover Chocolate Coconut Pancakes
• 6 ounces black coffee
• 1 medium pear
• Leftover Roasted Vegetable and Tofu Fried Rice
• 8 Flavis low-protein shortbread cookies
• Sheet Pan Teriyaki Salmon with Roasted Vegetables
• Leftover Tangy Lemon Energy Bite
• 7 Flavis low-protein crackers + ½ cup olives + 1 tablespoon cottage cheese
• 1,590 calories
• 42.3g protein
• 1,250mg sodium
• 1,870mg potassium
• 715mg phosphorus
SAT
• Leftover Chocolate Coconut Pancakes
• 1 cup fresh strawberries
• Leftover Roasted Vegetable and Tofu Fried Rice
• 8 Flavis low-protein shortbread cookies
• Leftover Sheet Pan Teriyaki Salmon and Roasted Eggplant
• Leftover Tangy Lemon Energy Bite
• 7 Flavis low-protein crackers + ½ cup olives + 1 tablespoon cottage cheese
• 1,530 calories
• 42.7g protein
• 1,230 mg sodium
• 1,900mg potassium
• 730mg phosphorus
Meal plan based on a 5-foot, 2-inch woman, weighing 110 pounds with Diabetes and Stage 3 CKD.
Shopping List
FRESH AND FROZEN PRODUCE
• Apples, small (4)
• Basil (1 bunch) (optional)
• Bell peppers, red (5)
• Carr
ot, medium (1)
• Cauliflower rice, frozen, 1 (10-ounce) bag
• Eggplant, medium (2)
• Garlic (1 head)
• Ginger (1-inch piece)
• Lemon (1)
• Mango (1)
• Medjool dates, pitted (8)
• Mustard greens (4 cups)
• Onion, white, small (1)
• Pears (2)
• Red onion, small (1)
• Strawberries (3 cups)
• Sweet potato, medium (1)
• Turnip, medium (1)
• Zucchini (1)
PANTRY
• Avocado or olive oil
• Avocado or olive oil cooking spray
• Baking powder
• Black pepper, ground
• Brown rice
• Brown sugar, light
• Cashews, unsalted
• Cayenne pepper, ground
• Cinnamon, ground
• Chia seeds
• Cocoa powder, unsweetened
• Coconut aminos or low-sodium soy sauce
• Coconut, shredded, unsweetened
• Coffee, ground
• Cumin, ground
• Flour, all-purpose
• Flour, whole-wheat
• Garlic powder
• Ginger, ground
• Italian seasoning
• Maple syrup
• Nut butter, unsalted
• Nutritional yeast
• Olives
• Rice vinegar
• Sesame oil
• Siete brand hot sauce
• Sugar, granulated
• Torani Sugar-Free Classic Hazelnut Syrup
• Turmeric, ground
• Vanilla extract
• Yeast, active dry
CANNED, JARRED, BAGGED, AND BOTTLED ITEMS
• Black beans, no-salt-added or low-sodium, 1 (15-ounce) can
• Chickpeas, low-sodium or no-salt-added, 2 (15-ounce) cans
• Coconut milk, lite unsweetened, 1 (13.5-ounce) can
• Flavis Fette Tostate low-protein crackers, 1 (7.2-ounce) package
• Flavis Frollini low-protein shortbread cookies, 1 (7.1-ounce) package
• Glutino yogurt-covered pretzels, 1 (5.5-ounce) package
• Pico de gallo or salsa, low-sodium, 1 (16-ounce) container
• Whole-grain tortillas, 4 (10-inch)
EGGS, DAIRY, AND DAIRY ALTERNATIVES
• Almond milk, plain unsweetened (1 quart)
• Cottage cheese, low-fat (1⁄4 cup)
• Eggs, large (3)
• Feta cheese (6 ounces)
• Half-and-half (4 ounces)
MEAT, POULTRY, SEAFOOD, AND PLANT PROTEINS
• Salmon, wild-caught, 1 (4-ounce) fillet
• Tofu, firm, 1 (14-ounce) package
Acai Berry Smoothie Bowls
3
Beverages and Breakfast
Cinnamon Hazelnut Latte
Chai Tea Latte
Blueberry Cranberry Smoothie
Acai Berry Smoothie Bowls
Oatmeal Breakfast Cookies
PB&J Overnight Oats
Chocolate Coconut Pancakes
Egg-Stuffed Avocado
Loaded Veggie Egg Cups with Toast
Plant-Powered Breakfast Wraps
Tofu Breakfast Muffins
Turkey Sausage Breakfast Casserole
Cinnamon Hazelnut Latte
DIABETES-FRIENDLY • LOW-PROTEIN • 5 INGREDIENTS OR FEWER
SERVES 5 • PREP TIME: 10 minutes
Coffee can be a part of a healthy diet when consumed in moderation (about 1 cup per day). Coffee contains antioxidants, is anti-inflammatory, and is anti-carcinogenic, but be careful when drinking coffee beverages with excess amounts of added sugars and flavorings. Customize this drink by trying other flavors (such as vanilla or mocha) and switching up the liquid (try oat milk or coconut milk). Pair with an Oatmeal Breakfast Cookie or some Chocolate Coconut Pancakes.
1 cup plain Unsweetened Almond Milk or store-bought
½ cup half-and-half
4 cups brewed coffee
10 teaspoons Torani Sugar-Free Classic Hazelnut Syrup
5 cinnamon sticks or 5 dashes ground cinnamon
1. In a large pitcher, combine the almond milk and half-and-half and whisk until combined.
2. Add the coffee and stir until combined.
3. Add 2 teaspoons of hazelnut syrup to each mug. Divide the coffee mixture evenly into the 5 mugs.
4. Garnish each mug with a cinnamon stick or a dash of ground cinnamon and enjoy!
5. Store leftovers in an airtight container in the refrigerator for up to 3 days.
MAKE IT HEART-HEALTHY: Leave out the half-and-half and use more unsweetened almond milk.
PER SERVING (1 CUP): Calories: 20; Protein: 1.2g; Carbohydrates: 3g; Fiber 2g; Total Fat: 1g; Saturated Fat: 0g; Sodium: 68mg; Cholesterol: 0mg; Potassium: 284mg; Phosphorus: 13mg
Chai Tea Latte
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN • ONE POT
SERVES 2 • PREP TIME: 2 minutes • COOK TIME: 15 minutes
Tea contains less caffeine than coffee and is a great alternative to start your day with. This recipe is the perfect blend of creaminess and spice, and pairs well with PB&J Overnight Oats or Egg-Stuffed Avocado. For a caffeine-free version, leave out the tea bags and just add the spices to warmed milk.
1½ cups plain Unsweetened Almond Milk or store-bought
½ cup half-and-half
2 black tea bags
2 tablespoons maple syrup
¾ teaspoon ground cinnamon
¼ teaspoon ground ginger
⅛ teaspoon ground cloves
1. In a small saucepan, combine the almond milk and half-and-half.
2. Heat the mixture over medium-low heat for about 5 minutes, or until the milk begins to bubble around the edges of the pan. Stir occasionally to prevent the milk from scalding.
3. Turn off the heat and add the tea bags to the milk. Steep the tea for 3 to 5 minutes, or to your preferred strength. Remove the tea bags after steeping.
4. Add the maple syrup, cinnamon, ginger, and cloves to the saucepan. Turn the heat to medium and whisk for 2 to 3 minutes, until the mixture is combined and the tea is hot and starting to steam.
5. Divide between cups. Adjust the flavorings and sweetness to taste. Serve hot or over ice.
6. You can double the recipe and store leftovers in an airtight container in the refrigerator for up to 4 days.
PER SERVING (1 CUP): Calories: 91; Protein: 2.2g; Carbohydrates: 17g; Fiber 2g; Total Fat: 2g; Saturated Fat: 0g; Sodium: 166mg; Cholesterol: 0mg; Potassium: 446mg; Phosphorus: 17mg
Blueberry Cranberry Smoothie
HEART-HEALTHY • LOW-PROTEIN • ONE POT • 5 INGREDIENTS OR FEWER
SERVES 1 • PREP TIME: 5 minutes
Tofu is a plant-based protein with a mild flavor and gives this drink a smooth and creamy texture. This recipe uses unsweetened, plain cranberry juice, which gives it a bright and tart taste. You can use cranberry juice cocktail or an unsweetened plant-based milk to tone it down if you'd like.
¼ cup unsweetened plain cranberry juice, plus more as needed
1 cup frozen blueberries
½ cup silken tofu
1 teaspoon vanilla extract
½ cup ice (optional)
1. Pour the cranberry juice into a blender.
2. Add the blueberries, tofu, and vanilla and blend until very smooth. Add the ice for a thicker consistency or more liquid for a thinner consistency.
3. Serve immediately.
MAKE IT DIABETES-FRIENDLY: Substitute the juice with an unsweetened plain plant-based milk such as oat or almond to lower the carbohydrate content, or add protein powder to increase the protein content depending on your needs. Note: Protein content varies among different brands, so be sure to check your nutrition label.
PER SE
RVING: Calories: 224; Protein: 9.5g; Carbohydrates: 36g; Fiber 6g; Total Fat: 5g; Saturated Fat: 1g; Sodium: 55mg; Cholesterol: 0mg; Potassium: 411mg; Phosphorus: 137mg
Acai Berry Smoothie Bowls
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN • ONE POT
SERVES 2 • PREP TIME: 10 minutes
Acai (pronounced ah-sigh-EE) is a fruit harvested from the rain forests of South America. Acai berries are considered a “superfood” and are high in antioxidants and fiber. An easy way to incorporate this fruit into your diet is with a refreshing smoothie bowl. You can find acai packets in the frozen fruit section of most grocery store retailers. Customize the bowl by swapping out different fruits and toppings, or toast the shredded coconut flakes if desired.
1 (14-ounce) packet unsweetened frozen acai
1 cup unsweetened frozen berries (mixed berries, strawberries, blueberries, or raspberries)
½ cup plain nonfat or low-fat Greek yogurt
¼ to ½ cup unsweetened plain rice milk (depending on your thickness preference)
¼ medium apple or pear
1 tablespoon blackberries
1 tablespoon raspberries
1 tablespoon sliced almonds
1 tablespoon unsweetened shredded coconut
1. Empty the unsweetened frozen acai packet into a blender. If the product is one big pureed block, break it into small pieces.
2. Add the frozen berries, yogurt, ¼ cup of rice milk, and the apple into the blender. Blend until smooth. The consistency should be thick. Add more liquid if needed to reach the desired consistency.
3. Divide the blended mixture evenly between bowls. Top each bowl with ½ tablespoon each of the blackberries, raspberries, almonds, and coconut. Enjoy.
Renal Diet Cookbook for Beginners: 75 Simple Recipes to Help Manage Chronic Kidney Disease Page 5
