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PCOS diet plan for low sodium diet

Managing PCOS on a low sodium diet? It’s all about finding flavorful alternatives that keep your salt intake in check. The right foods can help manage PCOS symptoms while ensuring you don’t miss out on taste. You’ll be surprised at how satisfying a low-sodium approach can be, making it easier to stay on track and feel good about your choices.

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Diet plan grocery list

  • Quinoa
  • Spinach
  • Kale
  • Sweet potatoes
  • Bell peppers
  • Broccoli
  • Cauliflower
  • Avocado
  • Almonds
  • Chia seeds
  • Blueberries

  • Raspberries
  • Apples
  • Oranges
  • Salmon fillets
  • Chicken breast
  • Turkey breast
  • Tofu
  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Lentils

  • Chickpeas
  • Brown rice
  • Zucchini
  • Mushrooms
  • Olive oil
  • Flaxseed
  • Garlic
  • Onion
  • Carrots
  • Tomatoes
  • Cucumber

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Article Reviewed
• Written by our editorial team.
• Published on June 16, 2024.
• Updated on June 21, 2024.

Diet plan overview

The pcos diet plan for low sodium diet helps manage PCOS symptoms while adhering to a low-sodium requirement. This plan focuses on fresh, whole foods like fruits, vegetables, and lean proteins, avoiding processed foods that often contain high sodium levels. Use herbs and spices for flavor instead of salt to keep meals enjoyable and healthy.

Incorporate foods high in potassium like bananas and sweet potatoes to balance sodium levels naturally. This diet encourages cooking at home to control sodium intake and using fresh ingredients whenever possible. It's essential to read food labels carefully and avoid added salts and preservatives to maintain a low-sodium, PCOS-friendly diet.

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Foods to eat

  • Fresh Fruits and Vegetables: Opt for potassium-rich options like bananas, oranges, spinach, and bell peppers to balance sodium levels.
  • Whole Grains: Choose oats, quinoa, brown rice, and barley to promote steady energy without the added salt.
  • Lean Protein: Skinless chicken, turkey, and tofu are great for muscle building while keeping sodium low.
  • Unsalted Nuts and Seeds: Almonds, walnuts, and chia seeds provide healthy fats and protein without added salt.
  • Low-Sodium Legumes: Beans, lentils, and chickpeas are filling and fiber-rich, helping with insulin management.
  • Herbs and Spices: Use fresh herbs, garlic, ginger, and spices like turmeric and paprika for flavor without the sodium.

Foods not to eat

  • Processed Meats: Bacon, ham, and sausages are high in sodium and can disrupt hormonal balance.
  • Canned Soups and Vegetables: Often loaded with salt as a preservative, making them a poor choice for low sodium diets.
  • Salty Snacks: Chips, pretzels, and salted nuts can quickly add up in sodium content.
  • Fast Food: Burgers, fries, and fried chicken from fast food joints are usually high in sodium and unhealthy fats.
  • Pickled Foods: Pickles, olives, and other brined foods are packed with salt.
  • Ready-Made Sauces: Soy sauce, salad dressings, and ketchup can hide a lot of sodium.
💡 Tip

Choose unsalted nuts and seeds for a satisfying, low-sodium snack that helps maintain electrolyte balance.

Main benefits

A PCOS diet plan for low sodium diet integrates PCOS-friendly foods that are naturally low in sodium. It helps in managing blood pressure and reducing water retention. This diet supports better heart health by emphasizing fresh, allergen-free produce. You'll also experience improved kidney function due to reduced sodium intake.

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📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

Buy fresh fruits and vegetables instead of processed foods to naturally reduce sodium intake and save money. Opt for dried herbs and spices to add flavor without salt, which are often cheaper and last longer than store-bought sauces or mixes.

Purchase whole grains and legumes in bulk for affordable meal bases. Cooking at home lets you monitor sodium levels more easily and avoids the hidden costs of pre-packaged, low-sodium meals.

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Meal Plan for PCOS Diet Plan for Low Sodium Diet

Day 1

  • Breakfast: Greek yogurt with blueberries, chia seeds, and a sprinkle of flaxseed
  • Lunch: Quinoa salad with spinach, kale, bell peppers, avocado, and a drizzle of olive oil
  • Dinner: Grilled salmon fillet with roasted sweet potatoes and steamed broccoli
  • Snack: Apple slices with almond butter

Calories: 1,500  Fat: 55g  Carbs: 150g  Protein: 90g

Day 2

  • Breakfast: Smoothie with spinach, avocado, raspberries, and chia seeds
  • Lunch: Brown rice bowl with grilled chicken breast, steamed zucchini, and a side of cucumber slices
  • Dinner: Turkey breast stir-fry with bell peppers, onions, and mushrooms
  • Snack: Cottage cheese with orange slices

Calories: 1,520  Fat: 50g  Carbs: 160g  Protein: 100g

Day 3

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Lentil soup with carrots, onions, and garlic
  • Dinner: Baked tofu with roasted cauliflower and a side of quinoa
  • Snack: Blueberries and a handful of almonds

Calories: 1,480  Fat: 45g  Carbs: 155g  Protein: 95g

Day 4

  • Breakfast: Greek yogurt with raspberries, chia seeds, and flaxseed
  • Lunch: Salad with kale, quinoa, avocado, and a drizzle of olive oil
  • Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli
  • Snack: Orange slices and almonds

Calories: 1,510  Fat: 53g  Carbs: 148g  Protein: 98g

Day 5

  • Breakfast: Smoothie with spinach, avocado, blueberries, and chia seeds
  • Lunch: Brown rice bowl with turkey breast, steamed zucchini, and a side of cucumber slices
  • Dinner: Salmon fillet with roasted cauliflower and quinoa
  • Snack: Cottage cheese with apple slices

Calories: 1,540  Fat: 52g  Carbs: 155g  Protein: 105g

Day 6

  • Breakfast: Scrambled eggs with kale and tomatoes
  • Lunch: Chickpea salad with bell peppers, cucumber, and a drizzle of olive oil
  • Dinner: Baked tofu with roasted sweet potatoes and a side of broccoli
  • Snack: Blueberries and almonds

Calories: 1,470  Fat: 48g  Carbs: 150g  Protein: 97g

Day 7

  • Breakfast: Greek yogurt with apples, chia seeds, and flaxseed
  • Lunch: Lentil and quinoa bowl with spinach, tomatoes, and avocado
  • Dinner: Grilled turkey breast with roasted carrots and steamed broccoli
  • Snack: Raspberries and cottage cheese

Calories: 1,530  Fat: 51g  Carbs: 153g  Protein: 103g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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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.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on June 16, 2024.
• Updated on June 21, 2024.

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