Diabetic meal plan for low sodium diet
Listonic team
Updated on Nov 22, 2024
Maintain blood pressure and blood sugar levels with the Diabetic Meal Plan for Low Sodium Diet. This plan features meals like grilled chicken with vegetables, whole grain bowls with tofu, and fruit-based snacks, all low in sodium and tailored for diabetic health.
Meal plan grocery list
Dry goods
Quinoa
Brown rice
Oatmeal
Chickpeas
Black beans
Rice cakes
Granola
Chia seeds
Snacks & sweets
Almonds
Hummus
Almond butter
Granola
Meats
Chicken breast
Turkey
Salmon
Shrimp
Tuna
Dairy & eggs
Eggs
Greek yogurt
Cottage cheese
Spices & sauces
Balsamic vinaigrette
Mustard
Tahini dressing
Vinaigrette ingredients
Fish & seafood
Salmon
Shrimp
Cod
Fresh grocery
Spinach
Mixed greens
Cherry tomatoes
Strawberries
Avocado
Lettuce
Tomato
Carrots
Kale
Banana
Pineapple
Sweet potato
Broccoli
Brussels sprouts
Green beans
Cucumber
Asparagus
Mixed vegetables for stir-fry
Bakery
Whole grain bread
Whole wheat tortilla
Plant based
Tofu
Almond milk
Acai for smoothie bowl
Meal plan overview
The Diabetic Meal Plan for Low Sodium Diet combines diabetic management with a focus on low-sodium intake. This plan includes a variety of fruits, vegetables, lean proteins, and whole grains, all low in sodium and suitable for diabetic dietary needs.
Each meal is prepared to be flavorful yet sodium-conscious, ensuring a balanced approach to diabetes and heart health.
Foods to eat
Fresh Vegetables and Fruits: Natural, whole sources for nutrients without added sodium.
Lean Proteins: Fish, poultry, and plant-based proteins.
Whole Grains: Quinoa, brown rice, and whole grain breads.
Herbs and Spices: For flavoring instead of salt.
Healthy Fats: Olive oil and avocado.
✅Tip
Foods not to eat
Salted Snacks: Chips, pretzels, and salted nuts.
Processed Foods: High in sodium and often in sugars.
Canned Soups and Vegetables: Unless they are labeled as low sodium.
Fast Food: Generally high in sodium and unhealthy fats.
Main benefits
The Diabetic Meal Plan for Low Sodium Diet aims to reduce blood pressure and improve heart health, crucial for diabetics. It limits sodium intake while providing balanced meals with controlled carbohydrates to manage blood sugar levels effectively.
Recommended nutrient breakdown
Protein: 20%
Fat: 25%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Snacks for diabetics on a low sodium diet:
- Fresh fruit like bananas or oranges
- Unsalted nuts and seeds
- Yogurt with fresh berries
- Raw vegetables with hummus
- Whole grain toast with avocado
- Oatmeal with cinnamon
- Homemade popcorn without salt
For those balancing diabetes and a low sodium diet, hydration is key with water being the best choice. Herbal teas, naturally low in sodium, offer a soothing alternative. Opt for low-sodium fruit juices when looking for variety. Coffee and tea are fine in moderation, but remember to forego any added salt or salty flavors.
Meal plan suggestion
Day 1
- Breakfast: Scrambled eggs with spinach and whole grain toast (Calories: 300, Protein: 15g, Carbs: 25g, Fat: 15g)
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and balsamic vinaigrette (Calories: 350, Protein: 25g, Carbs: 10g, Fat: 20g)
- Snack: Greek yogurt with mixed berries (Calories: 150, Protein: 10g, Carbs: 15g, Fat: 5g)
- Dinner: Baked salmon with quinoa and roasted asparagus (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
Day 2
- Breakfast: Oatmeal with sliced strawberries and chopped almonds (Calories: 300, Protein: 10g, Carbs: 45g, Fat: 10g)
- Lunch: Turkey and avocado wrap with lettuce, tomato, and mustard on a whole wheat tortilla (Calories: 400, Protein: 20g, Carbs: 40g, Fat: 20g)
- Snack: Carrot sticks with hummus (Calories: 100, Protein: 3g, Carbs: 15g, Fat: 4g)
- Dinner: Stir-fried tofu with brown rice and mixed vegetables (Calories: 380, Protein: 15g, Carbs: 45g, Fat: 15g)
Day 3
- Breakfast: Smoothie with spinach, kale, banana, and almond milk (Calories: 250, Protein: 8g, Carbs: 30g, Fat: 10g)
- Lunch: Quinoa and black bean salad with avocado, cherry tomatoes, and lime vinaigrette (Calories: 350, Protein: 12g, Carbs: 40g, Fat: 15g)
- Snack: Cottage cheese with pineapple chunks (Calories: 200, Protein: 15g, Carbs: 15g, Fat: 8g)
- Dinner: Grilled chicken breast with sweet potato mash and steamed broccoli (Calories: 450, Protein: 25g, Carbs: 35g, Fat: 20g)
Day 4
- Breakfast: Whole grain toast with avocado and sliced tomatoes (Calories: 300, Protein: 8g, Carbs: 40g, Fat: 15g)
- Lunch: Lentil soup with a side of whole grain bread (Calories: 350, Protein: 15g, Carbs: 50g, Fat: 8g)
- Snack: Apple slices with almond butter (Calories: 150, Protein: 3g, Carbs: 25g, Fat: 6g)
- Dinner: Baked salmon with quinoa pilaf and roasted Brussels sprouts (Calories: 400, Protein: 20g, Carbs: 35g, Fat: 18g)
Day 5
- Breakfast: Greek yogurt with mixed berries and a drizzle of honey (Calories: 300, Protein: 15g, Carbs: 30g, Fat: 15g)
- Lunch: Chickpea and vegetable stir-fry with brown rice (Calories: 380, Protein: 15g, Carbs: 45g, Fat: 15g)
- Snack: Rice cakes with almond butter and banana slices (Calories: 200, Protein: 5g, Carbs: 35g, Fat: 8g)
- Dinner: Grilled shrimp with quinoa salad and steamed green beans (Calories: 380, Protein: 25g, Carbs: 30g, Fat: 15g)
Day 6
- Breakfast: Smoothie bowl with acai, mixed berries, and granola (Calories: 350, Protein: 10g, Carbs: 45g, Fat: 15g)
- Lunch: Tuna salad with mixed greens, cucumber, and lemon-tahini dressing (Calories: 300, Protein: 20g, Carbs: 10g, Fat: 15g)
- Snack: Carrot sticks with hummus (Calories: 100, Protein: 3g, Carbs: 15g, Fat: 4g)
- Dinner: Baked cod with quinoa and roasted asparagus (Calories: 380, Protein: 20g, Carbs: 35g, Fat: 18g)
Day 7
- Breakfast: Chia seed pudding with almond milk and fresh berries (Calories: 300, Protein: 8g, Carbs: 35g, Fat: 15g)
- Lunch: Grilled chicken breast with quinoa salad and steamed broccoli (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
- Snack: Greek yogurt with mixed berries and a sprinkle of granola (Calories: 250, Protein: 15g, Carbs: 25g, Fat: 10g)
- Dinner: Vegetable stir-fry with tofu and brown rice (Calories: 380, Protein: 15g, Carbs: 45g, Fat: 15g)
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