Diet plan grocery list
Brown rice
Chicken breast
Cauliflower
Apples
Quinoa
Zucchini
Salmon
Blueberries
Oats
Green beans
Bulgur
Broccoli
Turkey breast
Bananas
Eggplant
Greek yogurt
Strawberries
Lentils
Bell peppers
Oranges
Barley
Kale
Cantaloupe
Sweet potatoes
Spinach
Pineapple
Avocado
Carrots
Mango
Mushrooms
Peas
Tomatoes
Raspberries
Diet plan overview
The Pritikin diet plan for low sodium diet is ideal for managing blood pressure and reducing the risk of heart disease. It emphasizes foods naturally low in sodium and high in potassium, which helps to balance and lower blood pressure naturally.
By focusing on fresh vegetables, fruits, and grains, this diet plan offers a hearty way to enjoy eating without the added salt.
Foods to eat
- Fresh Vegetables: Base meals around fresh produce which is naturally low in sodium.
- Fresh Fruits: Include a variety of fruits which are also low in sodium and high in nutrients.
- Herbs and Spices: Use these for flavoring instead of salt.
- Unsalted Nuts: Snack on these instead of salted versions.
- Homemade Meals: Prepare your own meals to better control the amount of salt used.
✅ Tip
Foods not to eat
- Canned Vegetables: Avoid these unless they're labeled ""no salt added.""
- Processed Meats: Steer clear of deli meats, sausages, and bacon which are typically high in sodium.
- Snack Chips: Replace regular chips with unsalted or low-sodium varieties.
- Fast Food: These are generally high in sodium and should be avoided.
- Pre-packaged Meals: Many contain high levels of sodium for preservation, so it's better to avoid them.
Main benefits
The Pritikin diet plan for low sodium diet effectively manages blood pressure, reducing the risk of heart disease. It also minimizes water retention, helping to maintain a healthy weight and reduce bloating.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Save money by avoiding pre-packaged low-sodium products, which tend to be overpriced. Instead, use herbs, spices, and vinegar to flavor home-cooked meals, which are healthier and cheaper.
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Meal plan suggestion
Meal Plan for Pritikin Diet Plan for Low Sodium Diet
Day 1
- Breakfast: Oats with strawberries and Greek yogurt
- Lunch: Quinoa salad with spinach, bell peppers, and zucchini
- Dinner: Baked salmon with brown rice and steamed broccoli
- Snack: Apple and a handful of almonds
Calories: 1500 Fat: 40g Carbs: 200g Protein: 90g
Day 2
- Breakfast: Oats with blueberries and skim milk
- Lunch: Lentil soup with carrots, celery, and onions
- Dinner: Grilled chicken breast with quinoa and steamed cauliflower
- Snack: Banana and walnuts
Calories: 1550 Fat: 42g Carbs: 210g Protein: 95g
Day 3
- Breakfast: Oats with strawberries and Greek yogurt
- Lunch: Quinoa salad with spinach, bell peppers, and zucchini
- Dinner: Baked salmon with brown rice and steamed broccoli
- Snack: Apple and a handful of almonds
Calories: 1500 Fat: 40g Carbs: 200g Protein: 90g
Day 4
- Breakfast: Oats with blueberries and skim milk
- Lunch: Lentil soup with carrots, celery, and onions
- Dinner: Grilled chicken breast with quinoa and steamed cauliflower
- Snack: Banana and walnuts
Calories: 1550 Fat: 42g Carbs: 210g Protein: 95g
Day 5
- Breakfast: Oats with strawberries and Greek yogurt
- Lunch: Quinoa salad with spinach, bell peppers, and zucchini
- Dinner: Baked salmon with brown rice and steamed broccoli
- Snack: Apple and a handful of almonds
Calories: 1500 Fat: 40g Carbs: 200g Protein: 90g
Day 6
- Breakfast: Oats with blueberries and skim milk
- Lunch: Lentil soup with carrots, celery, and onions
- Dinner: Grilled chicken breast with quinoa and steamed cauliflower
- Snack: Banana and walnuts
Calories: 1550 Fat: 42g Carbs: 210g Protein: 95g
Day 7
- Breakfast: Oats with strawberries and Greek yogurt
- Lunch: Quinoa salad with spinach, bell peppers, and zucchini
- Dinner: Baked salmon with brown rice and steamed broccoli
- Snack: Apple and a handful of almonds
Calories: 1500 Fat: 40g Carbs: 200g Protein: 90g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Nov 1, 2024