90 30 50 diet plan for low sodium diet

Written byListonic team

Updated on Nov 1, 2024

For those needing a low sodium diet, the 90 30 50 plan is quite effective. By focusing on 90 grams of protein each day, it helps maintain muscle without overloading your system with salt. The 30 grams of fiber and 50 grams of healthy fats ensure your meals are satisfying and nutritious.

Diet plan grocery list

Chicken breast

Salmon fillets

Turkey breast

Eggs

Greek yogurt

Cottage cheese

Unsalted almonds

Chia seeds

Quinoa

Lentils

Kidney beans

Broccoli

Spinach

Kale

Sweet potatoes

Carrots

Bell peppers

Tomatoes

Avocados

Blueberries

Apples

Pears

Bananas

Brown rice

Whole wheat bread

Oatmeal

Olive oil

Flaxseed oil

Pumpkin seeds

Tofu

Edamame

Lean beef

Sardines

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Diet plan overview

If you need to cut back on sodium, the 90 30 50 diet plan for low sodium diet is an excellent choice. With 90 grams of protein each day, it helps maintain muscle while keeping sodium intake low. The 30 grams of fiber aid digestion, and 50 grams of healthy fats ensure you get essential nutrients without extra salt.

This plan supports your overall health while managing sodium levels. It’s a balanced approach that can help you feel better and stay healthier.

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Foods to eat

Fresh Fruits and Vegetables: Apples, berries, carrots, and spinach are naturally low in sodium.
Whole Grains: Brown rice, quinoa, and whole wheat pasta are great low-sodium options.
Lean Meats: Chicken breast, turkey, and fish prepared without added salt.
Unsalted Nuts: Almonds, walnuts, and cashews provide healthy fats without the sodium.
Herbs and Spices: Use garlic, basil, and oregano to add flavor without salt.

✅ Tip

Flavor your meals with herbs and spices instead of salt to keep your sodium intake low and your meals tasty.

Foods not to eat

Processed Foods: Canned soups, ready meals, and snacks often contain high levels of sodium.
Salted Snacks: Chips, pretzels, and salted nuts should be avoided.
Soy Sauce and Condiments: These can add a lot of hidden sodium to your meals.
Cured Meats: Bacon, ham, and sausages are typically high in salt.
Cheese: Many cheeses, especially processed ones, are high in sodium.

Main benefits

The 90 30 50 diet plan for low sodium diet is excellent for maintaining heart health by reducing blood pressure. It helps prevent fluid retention and swelling, common issues associated with high sodium intake. The diet also supports kidney function by minimizing the strain caused by excess sodium. Additionally, it promotes better hydration, as lower sodium levels help the body manage water more effectively.

90 30 50 diet plan for low sodium diet graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

For the 90 30 50 diet plan for a low sodium diet, make your own spice blends to avoid the high cost of pre-made mixes. Fresh herbs can be grown at home or bought in bulk and frozen for later use. Investing in a water filter can save money on buying bottled water, and you'll avoid the sodium in some tap water supplies. Batch cook and freeze meals so you always have a low-sodium option on hand without resorting to expensive and less healthy takeout.

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Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries and chia seeds
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon fillet with sweet potatoes and sautéed spinach
Snack:Unsalted almonds and an apple

Day 2

Breakfast:Oatmeal with banana slices and flaxseed oil
Lunch:Turkey breast sandwich on whole wheat bread with avocado and tomatoes
Dinner:Lentil stew with carrots and kale
Snack:Cottage cheese with blueberries

Day 3

Breakfast:Scrambled eggs with spinach and bell peppers
Lunch:Tofu stir-fry with brown rice and mixed vegetables (broccoli, carrots)
Dinner:Grilled lean beef with sweet potatoes and steamed kale
Snack:Pumpkin seeds and a pear

Day 4

Breakfast:Smoothie with Greek yogurt, banana, and spinach
Lunch:Sardine salad with quinoa, tomatoes, and avocado
Dinner:Baked turkey breast with brown rice and steamed broccoli
Snack:Edamame and an apple

Day 5

Breakfast:Cottage cheese with pear slices and chia seeds
Lunch:Grilled chicken breast with lentils and sautéed spinach
Dinner:Salmon fillet with quinoa and roasted bell peppers
Snack:Unsalted almonds and blueberries

Day 6

Breakfast:Oatmeal with flaxseed oil and blueberries
Lunch:Turkey breast wrap with whole wheat bread, avocado, and tomatoes
Dinner:Tofu stir-fry with brown rice and mixed vegetables (broccoli, carrots)
Snack:Cottage cheese and a banana

Day 7

Breakfast:Scrambled eggs with spinach and tomatoes
Lunch:Lean beef salad with quinoa, kale, and bell peppers
Dinner:Baked salmon with sweet potatoes and steamed broccoli
Snack:Pumpkin seeds and a pear

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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