diet plan for low sodium diet
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Fresh spinach
Carrots
Sweet potatoes
Fresh chicken breast
Salmon
Turkey breast
Greek yogurt
Almonds
Walnuts
Blueberries
Oranges
Avocado
Pumpkin seeds
Sunflower seeds
Quinoa
Brown rice
Oats
Chia seeds
Broccoli
Red bell peppers
Tomatoes
Lentils
Chickpeas
Kale
Edamame
Cottage cheese
Kiwi
Mango
Garlic
Cucumber
Zucchini
Brussels sprouts
Apples
Diet plan overview
The diet plan for low sodium diet focuses on reducing salt intake while keeping meals flavorful. It includes tips and recipes for enjoying food without the extra sodium, which is crucial for managing blood pressure and heart health. This plan helps you adapt to a lower sodium diet without sacrificing taste.
By making these adjustments, you can enjoy a diet that's better for your health. Itβs about finding satisfying alternatives that align with your dietary needs.
Foods to eat
Fresh Vegetables: Enjoy a variety of vegetables like spinach, bell peppers, and broccoli without added salt.
Fresh Fruits: Eat apples, bananas, and berries for natural sweetness without sodium.
Whole Grains: Choose unsalted options like brown rice, quinoa, and oats to maintain a low-sodium diet.
Lean Proteins: Use fresh chicken, fish, and tofu without added salt for meals.
Unsalted Nuts and Seeds: Snack on almonds, walnuts, and pumpkin seeds for protein and healthy fats.
β Tip
Foods not to eat
Processed Meats: Avoid deli meats and sausages that are often high in sodium.
Canned Soups: Skip canned soups and broths that can be loaded with salt.
Savory Snacks: Limit chips, pretzels, and salted nuts that contribute to high sodium intake.
Packaged Sauces: Steer clear of pre-made sauces and dressings with added sodium.
Frozen Dinners: Reduce reliance on frozen meals that often contain high levels of salt for preservation.
Main benefits
The diet plan for low sodium diet helps manage blood pressure and supports heart health by reducing salt intake. It can improve kidney function by minimizing the strain caused by excess sodium. This plan also encourages flavor exploration with herbs and spices instead of salt.
π 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
On the diet plan for low sodium diet, budget by using fresh or frozen produce instead of costly low-sodium pre-packaged foods. Create your own seasonings with herbs and spices instead of buying specialty low-sodium versions. Cooking from scratch helps control salt content and reduces reliance on expensive processed options.
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with blueberries and chia seeds
- Lunch:Grilled chicken breast with quinoa and spinach
- Dinner:Baked salmon with sweet potatoes and broccoli
- Snack:Greek yogurt with mango slices
- Caloriesπ₯: 1,850Fatπ§: 60gCarbsπΎ: 200gProteinπ₯©: 120g
Day 2
- Breakfast:Smoothie with almond milk, banana, and spinach
- Lunch:Turkey breast with brown rice and red bell peppers
- Dinner:Baked chicken breast with quinoa and kale
- Snack:Cottage cheese with kiwi slices
- Caloriesπ₯: 1,850Fatπ§: 55gCarbsπΎ: 200gProteinπ₯©: 130g
Day 3
- Breakfast:Scrambled eggs with spinach and tomatoes
- Lunch:Lentil salad with cucumber and red bell peppers
- Dinner:Grilled salmon with sweet potatoes and Brussels sprouts
- Snack:Apple slices with almond butter
- Caloriesπ₯: 1,800Fatπ§: 55gCarbsπΎ: 190gProteinπ₯©: 125g
Day 4
- Breakfast:Greek yogurt with chia seeds and strawberries
- Lunch:Turkey and avocado wrap with whole wheat bread
- Dinner:Baked chicken breast with quinoa and zucchini
- Snack:Carrot sticks with hummus
- Caloriesπ₯: 1,850Fatπ§: 60gCarbsπΎ: 195gProteinπ₯©: 125g
Day 5
- Breakfast:Smoothie with Greek yogurt, spinach, and blueberries
- Lunch:Edamame and quinoa salad with spinach and tomatoes
- Dinner:Grilled salmon with brown rice and broccoli
- Snack:Cottage cheese with mango slices
- Caloriesπ₯: 1,850Fatπ§: 55gCarbsπΎ: 200gProteinπ₯©: 130g
Day 6
- Breakfast:Oatmeal with blueberries and chia seeds
- Lunch:Chicken breast with lentils and cucumber
- Dinner:Baked turkey breast with quinoa and kale
- Snack:Apple slices with walnut butter
- Caloriesπ₯: 1,800Fatπ§: 55gCarbsπΎ: 190gProteinπ₯©: 125g
Day 7
- Breakfast:Scrambled eggs with spinach and tomatoes
- Lunch:Salmon and avocado salad with spinach
- Dinner:Baked chicken breast with sweet potatoes and broccoli
- Snack:Greek yogurt with kiwi slices
- Caloriesπ₯: 1,850Fatπ§: 60gCarbsπΎ: 200gProteinπ₯©: 125g
Want to learn more?
- Potassium intake is associated with nutritional quality and actual diet cost: a study at formulating a low sodium high potassium (LSHP) healthy diet
- Novel low-sodium salt formulations combined with Chinese modified DASH diet for reducing blood pressure in patients with hypertension and type 2 diabetes
β οΈ Keep in mind
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Listonic team
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