90 30 50 diet plan for low sodium diet
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
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.
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.
📊 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
7-Day Meal Plan for 90 30 50 Diet Plan for Low Sodium Diet
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
Want to learn more?
⚠️ 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.
Article reviewed
- Written by Roxana Grabowska.
- Published on Jun 5, 2024
- Updated on Nov 1, 2024