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Pritikin diet plan for low sodium diet

If you're looking to reduce sodium intake, the Pritikin diet offers a flavorful approach with its focus on fresh, natural foods over processed options. It helps manage blood pressure and maintain heart health without sacrificing taste.

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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

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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.

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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.
quote icon

Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

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.

Pritikin 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

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 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.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

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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 July 2, 2024.
• Updated on Oct. 1, 2024.

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