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Zone diet plan for low sodium diet

Managing sodium intake is crucial for many, and the Zone diet plan for a low sodium diet makes it easier. This version focuses on fresh, unprocessed foods while maintaining the diet's balanced approach to macros. It's about enjoying wholesome meals that are naturally low in sodium.

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Diet plan grocery list

  • Chicken breast
  • Quinoa
  • Sweet potatoes
  • Spinach
  • Blueberries
  • Broccoli
  • Eggs
  • Oats
  • Greek yogurt
  • Bananas
  • Cauliflower

  • Almonds
  • Asparagus
  • Pumpkin seeds
  • Green beans
  • Bell peppers
  • Lentils
  • Tilapia
  • Apples
  • Tomatoes
  • Radishes
  • Salmon

  • Brown rice
  • Cucumbers
  • Garlic
  • Carrots
  • Avocado
  • Chia seeds
  • Raspberries
  • Turkey breast
  • Brussels sprouts
  • Strawberries
  • Peas

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on August 8, 2024.

Diet plan overview

The Zone diet plan for low sodium diet adapts the Zone principles to meet the needs of those requiring lower sodium intake. This plan focuses on fresh, unprocessed foods to naturally keep sodium levels in check while still maintaining balanced nutrition.

It's particularly useful for individuals with blood pressure concerns or heart conditions, helping to manage health without sacrificing flavor or nutrition.

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Foods to eat

  • Low-Sodium Options: Focus on fresh fruits, vegetables, and unsalted nuts to manage sodium intake effectively.
  • Herbs and Spices: Use a variety of seasonings like garlic, herbs, and lemon juice for flavor instead of salt.
  • Potassium-Rich Foods: Include bananas, oranges, and potatoes to help counteract sodium levels in the body.
  • Lean Proteins: Choose unsalted lean meats and fish as they are naturally low in sodium.
  • Whole Grains: Opt for whole grain breads and cereals that are labeled low sodium or unsalted.
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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

  • Processed Snacks: Avoid chips, pretzels, and other snacks that are typically high in sodium.
  • Canned Soups and Vegetables: Steer clear of these unless they're labeled "no salt added" as they often contain high sodium levels.
  • Fast Food: Limit fast food consumption, which is frequently loaded with salt and other preservatives.
  • Delicatessen Meats: Avoid deli meats and sausages that are generally high in sodium.
  • Cheese: Reduce intake of cheese, especially processed varieties that can be high in sodium.

Main benefits

The Zone diet plan for low sodium diet helps manage and prevent hypertension by emphasizing fresh, unprocessed foods that are naturally low in sodium. This can greatly benefit cardiovascular health and reduce the risk of heart disease.

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

How to budget on this diet plan

Adhering to a low sodium diet on the Zone diet plan means avoiding processed foods, which are often more expensive and high in salt. Cooking from scratch with fresh ingredients not only cuts down on sodium but also reduces costs. Utilizing herbs and spices instead of salt for flavoring can make meals interesting without added expenses.

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Meal Plan for Zone Diet Plan for Low Sodium Diet

Day 1

  • Breakfast: Greek yogurt with blueberries and chia seeds
  • Lunch: Grilled chicken breast with quinoa, spinach, and a side of bell peppers
  • Dinner: Baked salmon with sweet potatoes, broccoli, and a side of asparagus
  • Snack: Apple slices with almonds

Calories: 1480  Fat: 62g   Carbs: 130g   Protein: 110g

Day 2

  • Breakfast: Oatmeal with bananas and chia seeds
  • Lunch: Turkey breast salad with quinoa, spinach, and a side of bell peppers
  • Dinner: Baked salmon with brown rice, broccoli, and a side of green beans
  • Snack: Cottage cheese with raspberries

Calories: 1500  Fat: 63g   Carbs: 135g   Protein: 112g

Day 3

  • Breakfast: Greek yogurt with strawberries and chia seeds
  • Lunch: Grilled chicken breast with brown rice, kale, and a side of bell peppers
  • Dinner: Baked salmon with sweet potatoes, green beans, and a side of carrots
  • Snack: Apple slices with almonds

Calories: 1480  Fat: 62g   Carbs: 130g   Protein: 110g

Day 4

  • Breakfast: Smoothie with Greek yogurt, blueberries, and chia seeds
  • Lunch: Grilled chicken breast with quinoa, spinach, and a side of bell peppers
  • Dinner: Baked salmon with brown rice, broccoli, and a side of asparagus
  • Snack: Apple slices with almonds

Calories: 1500  Fat: 63g   Carbs: 135g   Protein: 112g

Day 5

  • Breakfast: Oatmeal with bananas and chia seeds
  • Lunch: Turkey breast salad with quinoa, spinach, and a side of bell peppers
  • Dinner: Baked salmon with brown rice, broccoli, and a side of green beans
  • Snack: Cottage cheese with raspberries

Calories: 1480  Fat: 62g   Carbs: 130g   Protein: 110g

Day 6

  • Breakfast: Greek yogurt with strawberries and chia seeds
  • Lunch: Grilled chicken breast with brown rice, kale, and a side of bell peppers
  • Dinner: Baked salmon with sweet potatoes, green beans, and a side of carrots
  • Snack: Apple slices with almonds

Calories: 1500  Fat: 63g   Carbs: 135g   Protein: 112g

Day 7

  • Breakfast: Smoothie with Greek yogurt, blueberries, and chia seeds
  • Lunch: Grilled chicken breast with quinoa, spinach, and a side of bell peppers
  • Dinner: Baked salmon with brown rice, broccoli, and a side of asparagus
  • Snack: Apple slices with almonds

Calories: 1480  Fat: 62g   Carbs: 130g   Protein: 110g

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

Get grocery list
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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 August 8, 2024.

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