7-day Meal Plan For Low Sodium Diet

Written byListonic team

Updated on Nov 22, 2024

On a low sodium diet and need meal ideas? Our 7-day low sodium diet meal plan helps manage your salt intake. Discover delicious, low-salt meals and learn how to turn them into an easy shopping list. Let's make low sodium eating enjoyable!

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Brown rice

Lentils

Basmati rice

Barley

Chickpeas

Snacks & sweets

Sliced almonds

Sunflower seeds

Whole grain crackers

Almond butter

Muesli

Meats

Chicken

Turkey breast

Chicken breast

Roast turkey

Tuna

Salmon

Shrimp

Tilapia

Swordfish

Dairy & eggs

Greek yogurt

Plain yogurt

Cottage cheese

Low-fat milk

Eggs

Low-sodium almond milk

Beverages

Low-sodium vegetable juice

Spices & sauces

Olive oil

Balsamic vinegar

Curry powder

Fish & seafood

Cod

Salmon

Shrimp

Tilapia

Swordfish

Fresh grocery

Fresh berries

Mixed greens

Cherry tomatoes

Cucumber

Lemon

Broccoli

Banana

Spinach

Asparagus

Avocado

Peaches

Green beans

Brussels sprouts

Apples

Corn

Lime

Cilantro

Sweet potatoes

Bakery

Whole grain bread

Plant based

Chia seeds

Low-sodium almond milk

Meal plan overview

On a low sodium diet? Our 7-day low sodium diet meal plan helps manage your salt intake. It includes flavorful, low-salt meals that are heart-healthy and delicious.

This plan makes low sodium eating enjoyable and easy to stick to, without compromising on taste.

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Foods to eat

Fresh Fruits and Vegetables: Opt for a variety of colorful, fresh produce like apples, berries, leafy greens, and tomatoes.
Lean Proteins: Choose skinless poultry, fish, tofu, and legumes as low-sodium protein sources.
Whole Grains: Include whole grains such as brown rice, quinoa, and oats for fiber and essential nutrients.
Low-Sodium Dairy: Select low-sodium or sodium-free versions of milk, yogurt, and cheese.
Herbs and Spices: Flavor your meals with herbs, garlic, onion, and spices to enhance taste without added salt.
Nuts and Seeds: Choose unsalted nuts and seeds like almonds, walnuts, and sunflower seeds for a healthy snack.
Healthy Fats: Include olive oil, avocados, and flaxseed oil as sources of heart-healthy fats.
Low-Sodium Canned Goods: Look for canned goods labeled as low-sodium or no added salt.

✅Tip

Use lemon juice or vinegar as flavorful, low-sodium alternatives to salt in recipes.

Foods not to eat

High-Sodium Processed Foods: Stay away from processed snacks, canned soups, and pre-packaged meals with high sodium content.
Salty Condiments: Limit or avoid condiments like soy sauce, ketchup, and salad dressings that are high in sodium.
Processed Meats: Cut back on processed meats such as bacon, sausage, and deli meats that are often high in sodium.
Canned Vegetables: Opt for fresh or frozen vegetables instead of canned options, as they can contain added salt.
High-Sodium Cheeses: Reduce intake of high-sodium cheeses; choose low-sodium alternatives when possible.
Instant and Packaged Foods: Avoid instant noodles, boxed mixes, and packaged meals that tend to be high in sodium.
Restaurant and Fast Food: Be cautious with restaurant and fast-food options, as they often contain hidden sodium.
Table Salt: Minimize the use of table salt in cooking and at the dining table.

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Main benefits

The 7-Day Meal Plan For Low Sodium Diet is tailored to reduce sodium intake for heart health and blood pressure management. This plan emphasizes whole, unprocessed foods and limits high-sodium ingredients. By incorporating herbs, spices, and other flavor enhancers, the plan supports individuals in adopting a heart-healthy, low-sodium lifestyle while maintaining a satisfying and nutritious diet.

Recommended nutrient breakdown

Protein: 21%

Fat: 25%

Carbs: 47%

Fiber: 5%

Other: 2%

How to budget on this meal plan

To economize on this low sodium diet meal plan, prioritize buying whole foods in bulk, like oats, brown rice, and quinoa. Choose seasonal fruits and vegetables for freshness and cost-effectiveness. Opt for larger cuts of meat like whole chicken or turkey breasts, which can be cooked in various ways throughout the week. Incorporate more plant-based proteins like lentils, chickpeas, and black beans, which are nutritious and budget-friendly. Buy store-brand versions of items like almond milk and yogurt to save money. Cook in batches and use leftovers creatively to minimize waste.

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Extra tips

Opt for these low-sodium snacks to support your dietary needs:

Fresh fruits like apples or pears
Carrot and cucumber sticks
Unsalted nuts and seeds
Oatmeal with fresh berries
Plain Greek yogurt with fruit
Rice cakes topped with avocado
Homemade popcorn without added salt

Beverages for a low sodium diet should be naturally low in salt. Water is essential for hydration. Herbal teas, such as chamomile or peppermint, are excellent choices. Unsweetened almond milk can be a good alternative to dairy. Freshly squeezed fruit and vegetable juices provide nutrients without added salt. Coconut water is also a hydrating option, but check for added sodium.

For those on a low sodium diet, reducing salt intake is crucial, but it doesn’t mean meals have to be bland. Focus on using fresh herbs, spices, and citrus to add flavor without the salt. Lean proteins, whole grains, and a variety of fruits and vegetables can provide a well-rounded, nutritious diet. Healthy fats from sources like fish, olive oil, and avocados not only enhance flavor but also contribute to overall heart health.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with fresh berries and sliced almonds
Lunch:Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a lemon vinaigrette
Dinner:Baked cod with quinoa and steamed broccoli
Calories🔥: 1800
Fat💧: 65g
Carbs🌾: 190g
Protein🥩: 105g

Day 2

Breakfast:Greek yogurt with sliced banana and a sprinkle of chia seeds
Lunch:Turkey and vegetable stir-fry with brown rice
Dinner:Lentil soup with a side of whole grain bread
Calories🔥: 1900
Fat💧: 70g
Carbs🌾: 200g
Protein🥩: 110g

Day 3

Breakfast:Smoothie with low-sodium vegetable juice, spinach, banana, and plain yogurt
Lunch:Salmon and quinoa salad with mixed greens, cherry tomatoes, and a balsamic vinaigrette
Dinner:Grilled shrimp with roasted sweet potatoes and asparagus
Calories🔥: 1850
Fat💧: 68g
Carbs🌾: 195g
Protein🥩: 100g

Day 4

Breakfast:Whole grain toast with avocado and poached eggs
Lunch:Chickpea and vegetable curry with basmati rice
Dinner:Roasted chicken breast with quinoa and steamed green beans
Calories🔥: 1850
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 110g

Day 5

Breakfast:Cottage cheese with sliced peaches and a sprinkle of sunflower seeds
Lunch:Tuna salad with mixed greens, cherry tomatoes, and a light vinaigrette
Dinner:Baked tilapia with quinoa and sautéed spinach
Calories🔥: 1800
Fat💧: 65g
Carbs🌾: 185g
Protein🥩: 105g

Day 6

Breakfast:Muesli with low-fat milk and diced apples
Lunch:Vegetable and barley soup with a side of whole grain crackers
Dinner:Grilled swordfish with quinoa and roasted Brussels sprouts
Calories🔥: 1900
Fat💧: 70g
Carbs🌾: 190g
Protein🥩: 110g

Day 7

Breakfast:Banana and almond butter smoothie with low-sodium almond milk
Lunch:Quinoa and black bean salad with cherry tomatoes, corn, and a lime-cilantro dressing
Dinner:Roast turkey with sweet potato mash and steamed green beans
Calories🔥: 1850
Fat💧: 68g
Carbs🌾: 185g
Protein🥩: 105g

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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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