Listonic Logo

Allergen-free diet plan for low sodium diet

Low-sodium doesn't have to mean flavorless or worrying about allergens. You'll have tasty, low-sodium meals that are free of common allergens, easy on the heart, and don't add any more stress.
Allergen-free diet plan for low sodium diet photo cover

Diet plan grocery list

Brown rice

Quinoa

Sweet potatoes

Kale

Spinach

Zucchini

Carrots

Broccoli

Bell peppers

Cucumbers

Bananas

Apples

Blueberries

Strawberries

Oranges

Chicken breast

Turkey breast

Salmon

Cod

Tilapia

Olive oil

Avocado

Chia seeds

Flaxseeds

Lentils

Chickpeas

Oats

Hummus

Plain coconut yogurt

Sweet peas

Butternut squash

Asparagus

Pears

Share this list

Facebook shareTwitter shareEmail share

Diet plan overview

The allergen-free diet plan for low sodium diet is the diet undertaken to help individuals lower their salt intake while avoiding allergens that might trigger adverse reactions in a person. The diet involves fresh and unprocessed foods that have low levels of sodium and do not include common allergenic ingredients. A variety of herbs and spices are included to add flavor without using salt. Fresh fruits and vegetables, in addition to lean proteins, are included in this diet.

It helps not only to control blood pressure and reduce water retention but also promotes overall heart health. The meals are basic, simple ingredients that are easy to prepare and flexible to suit diverse culinary tastes.

Allergen-free diet plan for low sodium diet exemplary product

Foods to eat

  • Rice and Pasta: Naturally low in sodium, ideal for staple foods.
  • Fresh or Frozen Fruits: Such as apples, pears, and peaches that are naturally low in sodium.
  • Fresh Vegetables: Like broccoli, carrots, and cucumbers, free of added salts.
  • Fresh Meats: Preferably organic meats that haven't been processed with sodium-containing additives.
  • Herbs and Spices: Use to flavor dishes instead of salt; ginger, turmeric, and basil are good options.

✅ Tip

Flavor dishes with fresh herbs like basil and oregano instead of salt; they add a burst of flavor and don’t pose allergen risks or increase sodium intake.

Foods not to eat

  • Canned Vegetables: Often high in sodium unless labeled as ""no salt added.""
  • Processed Foods: Typically loaded with sodium to enhance flavor and preserve the food.
  • Snack Foods: Such as chips and pretzels, generally high in sodium.
  • Fast Food: Very high in sodium and often contains other allergens.
  • Condiments: Like ketchup, mustard, and soy sauce, can be high in sodium.

Main benefits

An allergen-free low sodium diet is the perfect diet plan for any person who would want to drastically cut down on the intake of sodium while avoiding some allergens that complicate health. Such a diet will ensure that it is heart-healthy, and the risk of blood pressure is kept at a minimal. The diet is quite effective at delivering flavor with herbs and spices and helps eliminate the over-reliance on excess salt when seasoning dishes. It also addresses hydration and natural diuretics like cucumbers and celery to help the kidneys get rid of these toxins in the system.
Allergen-free diet plan for low sodium diet graph

📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

Focus on fresh produce, such as fruits and vegetables, which are very low in sodium and inexpensive if in season. Make most of your own food to avoid too much salt, and to save money, rather than buying pricey, pre-packaged allergen-free foods. Instead of salt, use herbs and lemon juice to flavor your food, and really bring out the taste without the addition of sodium.

Note what is on sale for items like rice and potatoes, which are very low in sodium and are naturally allergen-free. Shop smart—plan your shopping trip around what's on sale at grocery stores each week, and shop accordingly.

Download the grocery list for FREE

  • ✔️ Add and remove items
  • ✔️ Sort items by store aisles
  • ✔️ Share the list with your partner
Widget cover photo

Meal plan suggestion

7-Day Meal Plan for Allergen-Free Low Sodium Diet

Day 1

  • Breakfast: Oats with banana and blueberries
  • Lunch: Quinoa salad with kale, chickpeas, and carrots
  • Dinner: Baked salmon with sweet potatoes and asparagus
  • Snack: Apple slices with hummus

Day 2

  • Breakfast: Smoothie with spinach, strawberries, and flaxseeds
  • Lunch: Brown rice bowl with turkey breast, zucchini, and broccoli
  • Dinner: Grilled chicken breast with butternut squash and peas
  • Snack: Plain coconut yogurt with chia seeds

Day 3

  • Breakfast: Oats with strawberries and flaxseeds
  • Lunch: Lentil salad with spinach, bell peppers, and cucumbers
  • Dinner: Baked cod with quinoa and steamed kale
  • Snack: Sliced pears with avocado

Day 4

  • Breakfast: Smoothie with kale, banana, and chia seeds
  • Lunch: Chickpea salad with spinach, cucumbers, and carrots
  • Dinner: Grilled tilapia with sweet potatoes and broccoli
  • Snack: Blueberries and plain coconut yogurt

Day 5

  • Breakfast: Oats with apples and chia seeds
  • Lunch: Quinoa bowl with turkey breast, butternut squash, and peas
  • Dinner: Baked salmon with lentils and asparagus
  • Snack: Sliced cucumber and hummus

Day 6

  • Breakfast: Smoothie with spinach, oranges, and flaxseeds
  • Lunch: Brown rice with chicken breast, bell peppers, and zucchini
  • Dinner: Grilled cod with quinoa and kale
  • Snack: Strawberries and plain coconut yogurt

Day 7

  • Breakfast: Oats with bananas and strawberries
  • Lunch: Lentil and butternut squash salad with spinach
  • Dinner: Baked tilapia with sweet potatoes and asparagus
  • Snack: Apple slices with chia seeds

Download the FREE grocery list for this Diet plan

Small widget cover photo

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.