PCOS diet plan for low sodium diet
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
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.
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.
✅ Tip
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.
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.
📊 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 suggestion
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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Article reviewed
- Written by our editorial team.
- Published on Jun 16, 2024
- Updated on Nov 1, 2024