Don't reduce the calcium in your diet. Work to cut back on the sodium and animal protein. Replace some of the meat and animal protein you would typically eat with beans, dried peas, and lentils. It may be best to get calcium from plant-based foods such as calcium-fortified juices and milks, cereals, breads and some kinds of vegetables, but you don’t need to cut out dairy altogether. Limit nuts, take the skin off potatoes and try to avoid stevia sweetener.
Breakfast
Most cereals are out. Some mueslis are OK though.
Breads are mainly alright because of portion size: not that much flour soone slice is 5-8 mg. Just don’t have marmalade or peanut butter!
Porridge is good.
Eggs aren’t great, but aren’t too bad either.
Try to have coffee instead of tea, and if you aren’t a fan of coffee, try green tea.
Lunch:
If I’ve had porridge for breakfast, I allow myself to have bread at lunch. I quite like a humous sandwich or wrap, but I sometimes have meat because I don’t usually have meat in the evenings.
If I’ve had toast in the morning, I’ll have a salad for lunch. Lettuce based salads are fine. Stay away from spinach. Tomatoes are fine; it is only the sauce that is high. Broccoli and green pepper are moderately high so watch the portion size. I normally have meat, salmon, tuna or prawns with my salad because I go veggie in the evenings.
In the winter I have soup and a bread roll. Most soup is OK, but watch the salt levels.
Dinner ideas:
Veg chilli with white rice
Veggie burgers
Chickpea and lentil curries with white rice
Tofu and rice noodle stir fries
Snacks:
If you’re looking for something crunchy go for rice cakes (non salted). Crackers are OK mainly because they are small and the amount of flour is not that much.
You can still satisfy your sugar craving but pay attention to your portion size.
Keep in mind, however, that sugar loads increase urine calcium loss which increases stone risk, so there are two reasons why this food group can be a problem. You eat a lot of flour when you eat a piece of cake, so cake can be a problem.