Home > Diet plans

Zone diet plan for low sodium diet

Measuring sodium is important for some people, and the Zone diet plan for a low sodium diet helps in this area. In this diet plan, the emphasis is on fresh raw foods, but also the balanced distribution of macronutrients is preserved. It’s just about eating healthy foods that happen to be low in sodium.

Get grocery list
Zone diet plan for low sodium diet photo cover

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

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

Diet plan overview

The Zone diet plan for low sodium does not disregard the Zone principles; rather, it adapts them for persons who require low sodium diet. This is a low sodium nutrition plan made of fresh unprocessed foods to avoid excessive intake of sodium, yet nutrition is still balanced.

Such plans are worthwhile particularly for the patients suffering from raised blood pressure or heart disease, as they cause no harm to overall taste or nutritional power of food while addressing the health concern.

Zone diet plan for low sodium diet exemplary product

Foods to eat

  • Low Sodium Options: Choose fresh fruits, vegetables, and unsalted nuts to control sodium intake.
  • Herbs and Spices: Substitute salt with garlic, herbs, or lemon juice for flavor.
  • Potassium Containing Foods: Include potassium-rich foods like bananas, oranges, and potatoes to help decrease sodium levels in the body.
  • Lean Proteins: Use unsalted lean cuts of meat; fish is naturally low in sodium as well.
  • Whole Grains: Look for whole grain breads and cereals that are low in sodium and unsalted.
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

  • Processed Snacks: Avoid chips, pretzels, and other high-sodium snacks prepared in factories.
  • Canned Soups and Vegetables: Only buy these if labeled “no salt added,” as they often contain excess sodium.
  • Fast Food: Limit fast food consumption, as it is a common source of sodium and preservatives.
  • Delicatessen Meats: Avoid deli meats and sausages, as they are typically very salty.
  • Cheese: Minimize cheese intake, especially processed varieties high in sodium.

Main benefits

The Zone diet plan for low sodium diet aids the treatment and healthy lifestyle by promoting fresh and non-processed foods that are naturally low in sodium. That will be of great assistance to cardiovascular system and lower down the chances of having the heart disease.

Zone 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

Preparing food from scratch using fresh ingredients helps in limiting the sodium content and also helps in saving money. Adding flavor to foods using herbs and spices instead of salt will make the dishes exciting without additional cost.

Download the FREE grocery list for this Diet plan

Get grocery list
picture showing a phone with a shopping list

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
picture showing a phone with a shopping list
⚠️ 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.

Other diet plans

Mushroom diet plan for lowering cholesterol photo cover

Mushroom diet plan for lowering cholesterol

GO TO DIET PLAN

Mushroom diet plan for low sodium diet photo cover

Mushroom diet plan for low sodium diet

GO TO DIET PLAN

Mushroom diet plan for hair growth photo cover

Mushroom diet plan for hair growth

GO TO DIET PLAN