How to lose weight for PKD

If you’ve ever thought, “I don’t know how to lose weight anymore,” you’re exactly where you need to be. This guide will show you how to build the body while learning to trust yourself again.

This is my 7-day beginner meal plan. I started with this one 8 years ago. Today, I follow it & modify for my taste buds & lifestyle. You can exchange foods you don’t like or allergic to something else that you like. We all have different taste buds.

i am not a doctor, consulting with yours is still recommended. Each stage of pkd requires a different food menu. Sometimes high protein, sometimes lower. I don’t know your medical history so please use this as a guide. For more custom plan, email contact@karinarabin,com for pricing.

7-Day Weight Loss Plan

PKD-Friendly Beginner Guide

All protein is 3 to 4 oz cooked

All carbs are 3 oz cooked

Fat 1 oz or tablespoon ( see that food label )

To lose weight is important to know your daily calories. Current weight x 11= daily calories

This formula is an estimate and lifting weights is REQUIRED.

If you do not lift weights than you will 1000009% lose muscle & NEVER GAIN IT BACK. Extremely difficult to gain muscle after 40 because women fear lifting weights. They shouldn’t, I did too & here we are 2026. Forget what you learned now you must learn new. Today is the day the past does not matter.

Day 1

Breakfast

• Greek yogurt (or dairy-free yogurt) with blueberries + a scoop of protein

Lunch

• Grilled chicken 3 to 4 oz

• ½ cup rice

• Green beans 1 cup

  
  

Dinner

• Baked salmon 3 to 4oz

• Roasted zucchini 1 cup

• Small sweet potato 3 oz

Snack

Protein shake with fruit each day

2nd snack - each day.

Rice cake with peanut butter & fruit

Caramel or plain or chocolate

Movement

20-minute walk

Day 2

Breakfast

• Oatmeal plus 1 scoop of protein with strawberries

Lunch

• Turkey wrap with lettuce and cucumber

Dinner

• Lean ground turkey

• Rice

• Broccoli

Movement

20-minute resistance workout

Day 3

Breakfast

• Protein smoothie (kidney-friendly protein powder

• Berries

• Unsweetened almond milk

Lunch

• Chicken salad

• Mixed greens

• Olive oil & lemon

Dinner

• Tilapia

• Green beans

• Rice

Movement

30-minute walk

Day 4

Breakfast

• Cottage cheese (or dairy-free alternative)

• Fresh berries

Lunch

• Turkey burger

• Side salad

Dinner

• Chicken stir-fry

• Bell peppers

• Rice

Movement

Full-body strength workout

Day 5

Breakfast

• Overnight oats with protein

Lunch

• Tuna salad with cucumber

Dinner

• Chicken

• Asparagus

• Sweet potato

Movement

30-minute walk

Day 6

Breakfast

• Greek yogurt add scoop of protein

• Raspberries

Lunch

• Grilled chicken

• Rice

• Broccoli

Dinner

• Lean turkey tacos in lettuce wraps

Movement

Strength training

Day 7

Breakfast

• Oatmeal with scoop of protein

• Blueberries

Lunch

• Chicken salad

Dinner

• Salmon

• Roasted vegetables

• Rice

Movement

45-minute walk and stretching

Daily Habits

✓ Drink water throughout the day (follow your nephrologist’s fluid guidance)

✓ Prioritize whole foods

✓ Choose lower-sodium options

✓ Aim for 7,000–10,000 steps

✓ Strength train 3–4 days per week

✓ Sleep 7–8 hours

Remember: PKD nutrition isn’t one-size-fits-all. Protein, potassium, phosphorus, sodium, and fluid needs can vary depending on kidney function and your healthcare team’s recommendations. This plan is a general example for someone with stable kidney function and should be adjusted if your nephrologist or renal dietitian has given you different targets.

Follow these Guidelines for exercise

• Warm up: 5–10 minutes of walking or cycling.

• Use a weight that feels like a 6–7 out of 10 effort.

• Rest 60–90 seconds between sets.

• Focus on slow, controlled movements.

• Finish with a 5-minute walk and light stretching.

  
  

Day 1 – Full Body Foundation

• Goblet Squat – 2 sets × 10 reps

• Dumbbell Chest Press – 2 × 10

• Seated Cable Row – 2 × 10

• Romanian Deadlift (dumbbells) – 2 × 10

• Plank – 2 × 20 seconds

• Walk 10 minutes afterward.

• Drink 24 grams protein shake immediately after for muscle recovery.

Day 2 – Active Recovery

• 20–30 minute brisk walk

• Stretch hips, chest, shoulders, and hamstrings

• Optional: 5 minutes of core

  • Dead Bugs – 2 × 10

  • Bird Dogs – 2 × 10 each side

  • Drink protein shake

Day 3 – Lower Body

• Leg Press – 3 × 10

• Dumbbell Romanian Deadlift – 3 × 10

• Glute Bridge – 3 × 12

• Step-Ups – 2 × 10 each leg

• Standing Calf Raises – 2 × 15

• Finish with a 10-minute walk.

• Protein shake

Day 4 – Recovery

• 30-minute walk

• Gentle mobility work

• Light stretching

• Drink protein shake

Day 5 – Upper Body

• Lat Pulldown – 3 × 10

• Dumbbell Shoulder Press – 2 × 10

• Seated Row – 3 × 10

• Dumbbell Bicep Curl – 2 × 12

• Rope Triceps Pushdown – 2 × 12

Finish with:

• Side Plank – 2 × 20 seconds each side

• Drink protein shake

Day 6 – Full Body

• Goblet Squat – 2 × 12

• Dumbbell Bench Press – 2 × 10

• Lat Pulldown – 2 × 10

• Walking Lunges – 2 × 10 each leg

• Farmer Carry – 2 × 30 seconds

• Walk 10–15 minutes afterward.

• Drink 24 grams of protein

Day 7 – Recovery

• 30–45 minute walk

• Stretch

• Hydrate well

• Get plenty of sleep

Your goal this week

Don’t worry about lifting heavy. Your only job is to:

• Show up.

• Learn the movements.

• Leave feeling good enough that you’re excited to come back.

  
  

By the end of the week, you’ll have completed 4 resistance training sessions, which is an excellent foundation. In week two, you can keep the same exercises and either add one more set or increase the weight slightly while maintaining good form.

Take photos in underwear weekly for your eyes only. If you wear high waisted covering body clothing than you will not see progress. If you hide than you are hiding from yourself too.