Keto meal plan for low sodium diet
Listonic team
Updated on Nov 22, 2024
Merging ketogenic principles with heart-healthy practices, the keto meal plan for a low sodium diet focuses on flavorful, low-carb, high-fat foods that are naturally low in sodium.
This plan caters to those seeking to reduce their sodium intake without sacrificing the benefits of keto. It’s a harmonious blend of health-conscious eating and ketogenic discipline.
Meal plan grocery list
Meats
Chicken breasts
Beef
Pork chops
Turkey
Lamb
Steak
Chicken thighs
Turkey bacon
Bacon
Fish & seafood
Salmon
Tuna
Shrimp
Dairy & eggs
Eggs
Unsalted butter
Greek yogurt (unsweetened)
Cheese
Feta cheese
Fresh grocery
Spinach
Mixed greens
Avocado
Lemons
Broccoli
Cauliflower
Fresh herbs
Cucumber
Bell peppers
Zucchini
Kale
Mushrooms
Brussels sprouts
Garlic
Green beans
Berries
Olives
Plant based
Chia seeds
Almond flour
Coconut milk
Spices & sauces
Olive oil
Low sodium soy sauce or tamari
Vinaigrette dressing
Homemade mayonnaise
Snacks & sweets
Nuts (various types)
Meal plan overview
Keto Meal Plan for Low Sodium Diet serves as a culinary roadmap for balancing low sodium and ketosis, offering delicious alternatives to high-salt foods.
Each meal and snack is carefully crafted to support your health goals, providing low-sodium yet satisfying options within the keto framework. This plan is a testament that low sodium and rich flavors can coexist harmoniously in a ketogenic diet.
Foods to eat
Fresh Meats: Unprocessed meats such as chicken, turkey, beef, and pork.
Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Leafy Greens: Spinach, kale, and Swiss chard for potassium and nutrients.
Avocado: A potassium-rich and heart-healthy source of monounsaturated fats.
Nuts and Seeds: Almonds, walnuts, and flaxseeds for healthy fats and nutrients.
Low-Sodium Cheese: Choose varieties with reduced sodium content.
Herbs and Spices: Flavor meals with fresh herbs, garlic, and other spices.
Non-Starchy Vegetables: Broccoli, cauliflower, zucchini, and bell peppers.
✅Tip
Foods not to eat
Processed Meats: Minimize consumption of processed and cured meats.
Canned Foods: Avoid canned soups, vegetables, and other high-sodium products.
High-Sodium Condiments: Limit use of soy sauce, ketchup, and other salty condiments.
Salty Snacks: Steer clear of chips, pretzels, and other high-sodium snacks.
Processed Cheese: Choose natural, low-sodium cheese options.
Pickled Foods: Minimize intake of pickles and other pickled products.
Cured Olives: Opt for fresh olives over cured varieties for lower sodium.
High-Sodium Sauces: Choose low-sodium alternatives for flavoring.
Main benefits
The Keto Meal Plan for Low Sodium Diet is tailored to reduce sodium intake for heart health and blood pressure management through a ketogenic approach. This plan emphasizes whole, unprocessed foods and limits high-sodium options.
By providing flavorful alternatives and incorporating nutrient-dense choices, the plan supports individuals in maintaining a low-sodium diet while adhering to ketogenic principles.
Recommended nutrient breakdown
Protein: 15%
Fat: 68%
Carbs: 15%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
Enjoy these low sodium, keto-friendly snacks for a healthy balance:
- Fresh avocado with a dash of pepper
- Unsalted nuts like almonds or pecans
- Fresh mozzarella balls with basil
- Celery sticks with unsalted almond butter
- Fresh berries with unsweetened whipped cream
- Homemade egg salad with avocado oil mayo
- Unsalted pumpkin seeds for snacking
On a low sodium keto diet, it's essential to focus on drinks that don't raise sodium levels. Plain water is the best choice for hydration. Herbal teas without added sodium are great for variety. Homemade bone broth with controlled sodium is beneficial. Coconut water, unsweetened and in moderation, can be refreshing. Avoid processed or canned drinks that may contain hidden sodium.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach, cooked in unsalted butter
- Lunch:Grilled chicken salad with mixed greens, avocado, and a homemade olive oil and lemon dressing
- Dinner:Baked salmon with a side of steamed broccoli and cauliflower, seasoned with herbs
- Calories🔥: 1250Fat💧: 85gCarbs🌾: 18gProtein🥩: 100g
Day 2
- Breakfast:Greek yogurt (unsweetened) with a handful of nuts and a sprinkle of chia seeds
- Lunch:Tuna salad with avocado, cucumber, and homemade mayonnaise
- Dinner:Beef stir-fry with bell peppers and zucchini, using low sodium soy sauce or tamari
- Calories🔥: 1300Fat💧: 85gCarbs🌾: 23gProtein🥩: 98g
Day 3
- Breakfast:Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
- Lunch:Cobb salad with hard-boiled eggs, avocado, bacon (low sodium), and a vinaigrette dressing
- Dinner:Grilled pork chops with a side of sautéed kale and mushrooms
- Calories🔥: 1250Fat💧: 82gCarbs🌾: 20gProtein🥩: 100g
Day 4
- Breakfast:Omelette with cheese and a side of sautéed mushrooms
- Lunch:Shrimp and avocado salad with olive oil and lemon juice dressing
- Dinner:Lamb curry with cauliflower rice, using fresh herbs and spices
- Calories🔥: 1300Fat💧: 87gCarbs🌾: 20gProtein🥩: 100g
Day 5
- Breakfast:Chia seed pudding made with coconut milk and topped with a few berries
- Lunch:Turkey and cheese lettuce wraps
- Dinner:Baked trout with a side of steamed asparagus, seasoned with lemon zest
- Calories🔥: 1150Fat💧: 75gCarbs🌾: 19gProtein🥩: 95g
Day 6
- Breakfast:Almond flour pancakes topped with a pat of unsalted butter
- Lunch:BLT salad with avocado (use turkey bacon for lower sodium)
- Dinner:Grilled steak with a side of roasted Brussels sprouts, seasoned with garlic and herbs
- Calories🔥: 1250Fat💧: 83gCarbs🌾: 17gProtein🥩: 98g
Day 7
- Breakfast:Berry and spinach smoothie with coconut milk
- Lunch:Greek salad with chicken, feta cheese, olives (in moderation), and cucumber
- Dinner:Chicken thighs roasted with low-sodium spices and a side of sautéed green beans
- Calories🔥: 1250Fat💧: 80gCarbs🌾: 20gProtein🥩: 100g
Want to learn more?
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