PCOS diet plan for low sodium diet

Written byListonic team

Updated on Nov 1, 2024

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.

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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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.

PCOS diet plan for low sodium diet exemplary product

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

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

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.

PCOS diet plan for low sodium diet graph

📊 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

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

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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.

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