Allergen-free diet plan for low sodium diet
Listonic team
Updated on Nov 1, 2024
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
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.
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
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
📊 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
Meal plan suggestion
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
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
Fact-checked
