Servings: 4 Prep: 10 min Cook: 35 min

Ingredients

• 1.5 lbs boneless skinless chicken thighs, cut into chunks
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1 bell pepper (any color), sliced
• 1 medium onion, sliced
• 3 cloves garlic, minced
• 1 tsp Italian seasoning (or mix of oregano, basil, thyme)
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1/4 cup water
• 2 cups cooked white rice (for serving)

Instructions

1. Put olive oil in a big pan or Dutch oven. Medium-high heat.
2. Put chicken chunks in. Cook 4 minutes, stir, cook 3 more minutes until browned on the outside.
3. Take chicken out. Set aside.
4. Same pan. Add onion and bell pepper. Cook 4 minutes until they start to soften.
5. Add garlic. Stir 30 seconds.
6. Pour in the can of no-salt tomatoes and the water.
7. Add Italian seasoning and black pepper. Stir.
8. Put chicken back in. Push it down into the sauce.
9. Turn heat to low. Cover. Cook 25 minutes.
10. Serve over white rice.

Nutrition Per Serving (with 1/2 cup rice)

Servings: 5 Prep: 10 min Cook: 4-6 hours (slow cooker)

Ingredients

• 2 lbs boneless skinless chicken thighs
• 1 can (28 oz) no-salt-added crushed tomatoes
• 1 medium onion, diced
• 4 cloves garlic, minced
• 1 bell pepper, diced
• 1 tsp Italian seasoning
• 1 tsp smoked paprika
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 10 oz white spaghetti or penne, cooked (for serving)

Instructions

1. Put the chicken thighs in the slow cooker.
2. Pour the crushed tomatoes over the chicken.
3. Add the onion, garlic, bell pepper on top.
4. Sprinkle Italian seasoning, paprika, black pepper over everything.
5. Drizzle the olive oil on top.
6. Put the lid on. Set to LOW for 6 hours or HIGH for 4 hours.
7. When it's done, take the chicken out. Shred it with two forks.
8. Put the shredded chicken back in. Stir everything together.
9. Cook your pasta separately. Drain it.
10. Put pasta in a bowl. Spoon the ragu on top.

Nutrition Per Serving (with 2 oz dry pasta)

Servings: 4 Prep: 10 min Cook: 30 min

Ingredients

• 1 lb lean ground beef (90/10)
• 1 can (28 oz) no-salt-added crushed tomatoes
• 1 medium onion, diced fine
• 3 cloves garlic, minced
• 1 tsp Italian seasoning
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1 tsp sugar (cuts the acidity)
• 8 oz white spaghetti, cooked

Instructions

1. Put olive oil in a big pan. Medium-high heat.
2. Add the ground beef. Break it up with a spoon. Cook 6-7 minutes until browned.
3. Drain the fat. Tilt the pan and spoon out the grease.
4. Add the diced onion. Cook 3 minutes.
5. Add the garlic. Stir 30 seconds.
6. Pour in the whole can of no-salt crushed tomatoes.
7. Add Italian seasoning, garlic powder, onion powder, black pepper, and sugar.
8. Stir it all together. Turn heat to low.
9. Let it simmer 20 minutes. Stir it every 5 minutes so it doesn't stick.
10. Cook spaghetti separately in unsalted water. Drain.
11. Put spaghetti in bowl. Put sauce on top.

Nutrition Per Serving (with 2 oz dry spaghetti)

Servings: 1 Prep: 5 min Cook: 12 min

Ingredients

• 6 oz sirloin or ribeye steak
• 2 large eggs
• 1 tbsp olive oil (or unsalted butter)
• 1/2 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 tsp dried rosemary (or thyme)
• 1 clove garlic, smashed (optional)

Instructions

1. Take the steak out of the fridge 15 minutes before cooking. Let it warm up a little.
2. Rub garlic powder, black pepper, and rosemary on both sides of the steak.
3. Put a cast iron pan on the stove. Medium-high heat. Let it get hot for 2 minutes.
4. Add half the olive oil. Put the steak in. Don't touch it for 4 minutes.
5. Flip the steak. Cook 3-4 more minutes (medium-rare to medium).
6. If you have the smashed garlic clove, throw it in the pan next to the steak for the last 2 minutes.
7. Take steak out. Put it on a plate. Let it rest 3 minutes. (Seriously, don't cut it yet.)
8. Same pan. Turn heat to medium. Add the rest of the olive oil.
9. Crack both eggs in. Cook 3 minutes for over-easy, 4 minutes for over-medium.
10. Put eggs next to the steak. Done.

Nutrition Per Serving

Servings: 3 Prep: 10 min Cook: 15 min

Ingredients

• 1.25 lbs boneless skinless chicken breast, sliced thin
• 2 bell peppers (any colors), sliced
• 1 large onion, sliced
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp black pepper
• Juice of 1 lime
• 1.5 cups cooked white rice (for bowls)
• Fresh cilantro, pico de gallo (#16) for topping

Instructions

1. Mix cumin, chili powder, paprika, garlic powder, and black pepper in a small bowl. This is your fajita seasoning.
2. Toss the sliced chicken with half the seasoning mix.
3. Put olive oil in a big pan. High heat.
4. Put chicken in. Spread it out so it's not piled up. Cook 3 minutes. Stir. Cook 3 more minutes. Take chicken out.
5. Same pan. Add peppers and onions. Sprinkle the rest of the seasoning on them.
6. Cook 5 minutes, stirring a couple times. You want them a little charred but still crunchy.
7. Put chicken back in with the peppers and onions. Squeeze lime juice over everything. Stir 1 minute.
8. Put rice in a bowl. Put the fajita mix on top. Add pico and cilantro.

Nutrition Per Serving (with 1/2 cup rice)

Servings: 3 (2 tacos each) Prep: 10 min Cook: 12 min

Ingredients

• 1.25 lbs boneless skinless chicken thighs
• 6 small corn tortillas
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp black pepper
• Juice of 1 lime
• 1 tbsp olive oil
• Toppings: shredded lettuce, diced onion, fresh cilantro, pico de gallo (#16)

Instructions

1. Mix cumin, chili powder, garlic powder, and black pepper in a bowl.
2. Rub the seasoning all over the chicken thighs.
3. Put olive oil in a pan. Medium-high heat.
4. Put chicken in. Cook 5 minutes. Flip. Cook 5 minutes.
5. Take chicken out. Let it rest 2 minutes. Chop it up into small pieces.
6. Squeeze lime juice over the chopped chicken.
7. Warm the corn tortillas. You can microwave them in a damp paper towel for 30 seconds. Or put them on a dry pan for 20 seconds each side.
8. Put chicken in tortillas. Add your toppings.

Nutrition Per Serving (2 tacos)

Servings: 3 (2 tacos each) Prep: 10 min Cook: 12 min

Ingredients

• 1 lb flank steak or skirt steak
• 6 small corn tortillas
• Juice of 2 limes
• 2 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp black pepper
• 1 tbsp olive oil
• Fresh cilantro, chopped
• Diced white onion
• Pico de gallo (#16) for topping

Instructions

1. Mix lime juice (from 1 lime), garlic, cumin, chili powder, pepper, and olive oil in a bowl.
2. Put the steak in the bowl. Coat it. Let it sit 10 minutes (or up to 1 hour in the fridge if you planned ahead).
3. Heat a pan or grill to high heat.
4. Cook the steak 4 minutes. Flip. Cook 3-4 more minutes.
5. Take it out. Let it rest 5 minutes. This is important — if you cut it now, all the juice runs out.
6. Slice it thin against the grain. (Look at the lines in the meat. Cut across them, not with them.)
7. Squeeze the second lime over the sliced steak.
8. Warm your corn tortillas. Load them up with steak, cilantro, onion, and pico.

Nutrition Per Serving (2 tacos)

Servings: 4 Prep: 10 min Cook: 30 min

Ingredients

• 1.5 lbs boneless skinless chicken thighs
• 1 cup white long-grain rice (uncooked)
• 2 cups water
• 1 bell pepper, diced
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tsp cumin
• 1 tsp smoked paprika
• 1/2 tsp oregano
• 1/2 tsp black pepper
• 1 tbsp olive oil
• Juice of 1 lime
• Fresh cilantro

Instructions

1. Mix cumin, paprika, oregano, and pepper in a small bowl. Rub half of it on the chicken.
2. Put olive oil in a deep pan or skillet with a lid. Medium-high heat.
3. Put chicken in. Cook 4 minutes per side. Take it out.
4. Same pan. Add onion and bell pepper. Cook 3 minutes.
5. Add garlic. Stir 30 seconds.
6. Add the uncooked rice. Stir it around for 1 minute so it gets coated in the oil and veggies.
7. Pour in the 2 cups of water. Add the rest of the seasoning. Stir.
8. Put the chicken on top of the rice. Don't stir it in.
9. Bring to a boil. Then turn heat to LOW. Put the lid on.
10. Cook 18 minutes. Don't open the lid. Seriously, don't.
11. Turn off the heat. Let it sit with the lid on for 5 more minutes.
12. Open it up. Squeeze lime over everything. Add cilantro.

Nutrition Per Serving

Servings: 3 Prep: 10 min Cook: 12 min

Ingredients

• 1.25 lbs boneless skinless chicken breast, sliced thin
• 2 bell peppers (mixed colors), sliced
• 1 large onion, sliced
• 3 cloves garlic, minced
• 1 tbsp low-sodium soy sauce (like Kikkoman Less Sodium)
• 1 tsp sesame oil
• 1 tbsp olive oil
• 1/2 tsp ground ginger (or 1 tsp fresh grated)
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1.5 cups cooked white rice (for serving)

Instructions

1. Put olive oil in a big pan or wok. High heat.
2. Put chicken in. Spread it out flat — don't pile it. Cook 3 minutes. Stir. Cook 2 more minutes. Take chicken out.
3. Same pan. Add sesame oil. Then peppers and onions. Cook 3 minutes on high heat. You want a little char.
4. Add garlic and ginger. Stir 30 seconds.
5. Put chicken back in.
6. Pour the low-sodium soy sauce over everything.
7. Add garlic powder and black pepper.
8. Stir everything together for 1 minute.
9. Serve over white rice.

Nutrition Per Serving (with 1/2 cup rice)

Servings: 4 Prep: 5 min Cook: 25 min

Ingredients

• 1 cup white long-grain rice
• 2 cups water (NOT broth)
• 2 tbsp no-salt-added tomato paste
• 1/2 medium onion, diced fine
• 2 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp smoked paprika
• 1/4 tsp black pepper
• 1 tbsp olive oil

Instructions

1. Put olive oil in a medium pot. Medium heat.
2. Add the uncooked rice. Stir it around for 2 minutes until it starts to look a little golden.
3. Add the onion. Cook 2 minutes.
4. Add garlic. Stir 30 seconds.
5. Add the tomato paste. Stir it in so it coats the rice.
6. Pour in the 2 cups of water.
7. Add cumin, chili powder, paprika, black pepper.
8. Stir once. Bring to a boil.
9. Turn heat to LOW. Put the lid on. Cook 18 minutes.
10. Turn off heat. Leave the lid on for 5 minutes.
11. Fluff with a fork.

Nutrition Per Serving (about 3/4 cup)

Servings: 6 Prep: 8 hours (soaking) + 10 min Cook: 2 hours

Ingredients

• 1 lb dry pinto beans
• Water for soaking and boiling (lots)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp black pepper
• 2 tbsp olive oil

Instructions

1. Put the dry beans in a big bowl. Cover with water. At least 3 inches of water above the beans. Let them soak for 8 hours or overnight.
2. Drain the soaking water. Rinse the beans. (This is what removes the potassium — the K leaches into the water.)
3. Put beans in a big pot. Cover with fresh water — about 2 inches above the beans.
4. Bring to a boil. Turn to medium-low. Cook 1.5 to 2 hours until beans are very soft. Add more water if it gets low.
5. Drain the beans. Save about 1/2 cup of the cooking water.
6. In a separate pan, heat olive oil. Medium heat. Add onion. Cook 4 minutes.
7. Add garlic. Stir 30 seconds.
8. Add the drained beans to the pan. Add cumin, chili powder, pepper.
9. Mash them with a potato masher or the back of a big spoon. Add a little of the saved cooking water if they're too thick.
10. Stir and mash until you get the texture you want. Some chunks are fine.

Nutrition Per Serving (about 2/3 cup)

Servings: 2 Prep: 10 min Cook: 0 min

Ingredients

• 4 cups chopped romaine lettuce
• 1 tbsp olive oil
• Juice of 1 lemon
• 1 clove garlic, minced very fine (or 1/2 tsp garlic powder)
• 1/2 tsp black pepper
• 1/2 tsp dried oregano
• Unsalted croutons (optional — make your own by cubing bread and toasting in olive oil)

Dressing Instructions

1. Put olive oil, lemon juice, garlic, pepper, and oregano in a small jar or bowl.
2. Whisk it or shake it up.
3. Pour over the romaine. Toss it.
4. Add croutons if you want.
5. That's it.

Nutrition Per Serving

Servings: 2 Prep: 10 min Cook: 0 min

Ingredients

• 4 cups mixed greens or chopped romaine
• 1/2 bell pepper, diced
• 1/4 cup diced onion
• 1/4 cup diced cucumber
• 4-5 grape tomatoes, halved

Herb Vinaigrette

• 2 tbsp olive oil
• 1 tbsp red wine vinegar (or white vinegar)
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1/4 tsp garlic powder
• 1/4 tsp black pepper

Instructions

1. Put all the salad stuff in a big bowl.
2. Mix all the dressing stuff together in a small bowl or jar.
3. Pour dressing on salad. Toss.
4. Eat.

Nutrition Per Serving

Servings: 3 Prep: 5 min Cook: 20 min

Ingredients

• 3 bell peppers (mix of colors), sliced thick
• 2 medium onions, sliced thick
• 4 cloves garlic, whole or halved
• 2 tbsp olive oil
• 1 tsp oregano
• 1/2 tsp black pepper
• 1/2 tsp smoked paprika

Instructions

1. Turn oven to 425F.
2. Put peppers, onions, and garlic on a baking sheet.
3. Pour olive oil over everything. Sprinkle oregano, pepper, paprika.
4. Toss it around with your hands so everything is coated.
5. Spread it out in one layer. Don't pile it up.
6. Put it in the oven. 20 minutes.
7. Take it out. Done.

Nutrition Per Serving

Servings: 6 (about 1/4 cup each) Prep: 10 min Cook: 0 min

Ingredients

• 4 Roma tomatoes, diced small
• 1/2 white onion, diced fine
• 1 jalapeno, seeded and diced fine (leave seeds in if you want more heat)
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• NO SALT

Instructions

1. Dice the tomatoes. Put in a bowl.
2. Dice the onion. Put in the bowl.
3. Cut the jalapeno in half. Scrape out the seeds with a spoon (unless you want heat). Dice it small. Put in the bowl.
4. Chop the cilantro. Put in the bowl.
5. Squeeze the limes over everything.
6. Stir it up.
7. Let it sit 10 minutes before eating so the flavors come together.
8. Keeps 3-4 days in the fridge.

Nutrition Per Serving (1/4 cup)

Servings: 1 Prep: 2 min Cook: 0 min

Ingredients

• 8 oz cold water
• Juice of 1/2 lime
• 1 tbsp sugar (or 1 packet Splenda/stevia)
• Ice (optional — remember, ice counts as fluid)

Instructions

1. Put water in a glass.
2. Squeeze the lime in.
3. Add the sugar. Stir until dissolved.
4. Add ice if you want. Drink it.

Nutrition Per Serving

Servings: 2 Prep: 5 min Cook: 0 min

Ingredients

• 1/2 cup diced apple (about half a medium apple)
• 1/2 cup pineapple chunks (fresh or canned in juice — drain the juice)
• 1/2 cup red grapes, halved
• 1/4 cup blueberries
• 1/4 cup sliced strawberries
• Squeeze of lime (optional)

Instructions

1. Cut up the fruit.
2. Put it in a bowl.
3. Squeeze lime on top if you want.
4. Eat it.

Nutrition Per Serving

Servings: 6 popsicles Prep: 5 min Freeze: 4-6 hours

Ingredients

• 1 packet Crystal Light (any flavor — Lemonade and Fruit Punch are good)
• 2 cups cold water
• Popsicle molds (or paper cups + popsicle sticks)

Instructions

1. Mix the Crystal Light packet with 2 cups of water in a pitcher. Stir until dissolved.
2. Pour into popsicle molds. Leave a little room at the top — it expands when it freezes.
3. If using paper cups: fill cups 3/4 full. Cover each cup with foil. Poke a popsicle stick through the center of each foil.
4. Put in the freezer. Wait 4-6 hours.
5. To get them out: run warm water on the outside of the mold for 10 seconds. They'll slide out.

Nutrition Per Popsicle

Servings: 4 Prep: 15 min Cook: 15 min

The meal that replaces a $7.20 Taco Bell run at 410mg Na instead of 2,725mg.

The Spread

• Seasoned Meat: 1.5 lbs ground beef (90/10) OR sliced chicken thighs
• Homemade Taco Seasoning: 1 tbsp chili powder, 1 tsp cumin, 1 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp smoked paprika, 1/2 tsp oregano, 1/2 tsp black pepper, pinch of cayenne
• Shells: 12 small corn tortillas
• Toppings:
• — Pico de Gallo (#16)
• — Shredded lettuce
• — Sliced peppers and onions (#15 or raw)
• — Fresh cilantro
• — Lime wedges
• — Hot sauce (1 tsp = ~120mg Na, use sparingly)
• Sides: Spanish Rice (#11), Refried Beans (#12)

Instructions

1. Mix all the taco seasoning spices together in a small bowl.
2. If using ground beef: Put it in a pan. Medium-high heat. Break it up. Cook 7 minutes until browned. Drain the fat.
3. If using chicken: Slice thin, cook in olive oil 4 minutes per side, then chop.
4. Add 1/4 cup water to the meat. Add all the taco seasoning. Stir. Cook 3 minutes until the water cooks off and the meat is coated.
5. Warm the corn tortillas (microwave in damp paper towel 30 seconds, or dry pan 20 seconds per side).
6. Set everything out on the table: meat, tortillas, pico, lettuce, peppers, onions, cilantro, limes.
7. Build your tacos. Eat them.
8. Feel zero guilt.

Nutrition Per Serving (3 tacos with toppings + 1/2 cup rice + 1/3 cup beans)

Sample 3-Day Meal Plan

Keeps you under all daily limits every day

DAY 1 — Dialysis Day (Easy Mode)

DAY 2 — Regular Day

DAY 3 — Taco Night

Quick Reference Cheat Sheet

Sodium Swaps That Save Your Life

The Kidney-Safe Pantry Essentials

Phosphorus Binder Reminder