Meal Plan For Low Sodium Diet
Listonic 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
Cod
Tilapia
Swordfish
Dairy & eggs
Greek yogurt
Plain yogurt
Cottage cheese
Low-fat milk
Eggs
Beverages
Low-sodium vegetable juice
Low-sodium almond milk
Spices & sauces
Olive oil
Balsamic vinegar
Curry powder
Fish & seafood
Salmon
Shrimp
Cod
Tilapia
Swordfish
Fresh grocery
Fresh berries
Mixed greens
Cherry tomatoes
Cucumber
Lemon
Broccoli
Banana
Spinach
Sweet potatoes
Asparagus
Avocado
Peaches
Apples
Brussels sprouts
Corn
Lime
Cilantro
Green beans
Bakery
Whole grain bread
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.
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
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.
Read more about key products
Main benefits
The 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: 25%
Fat: 25%
Carbs: 40%
Fiber: 5%
Other: 5%
How to budget on this meal plan
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Extra tips
Low Sodium Diet snacks to help manage blood pressure:
- Fresh fruits like apples or bananas
- Raw veggies with unsalted peanut butter
- Homemade smoothies with fresh ingredients
- Unsalted nuts and seeds
- Oatmeal with fresh berries
- Yogurt with homemade granola
- Homemade trail mix without added salt
On a low sodium diet, it's important to drink plenty of water. Herbal teas without added sodium are a great choice. Coconut water is a natural beverage low in sodium. Milk, especially lower-sodium varieties, is good for calcium intake. Freshly squeezed fruit juices without added salts or sugars can also be enjoyed in moderation.
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🔥: 1900Fat💧: 39gCarbs🌾: 90gProtein🥩: 63g
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🔥: 1880Fat💧: 35gCarbs🌾: 130gProtein🥩: 53g
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🔥: 1750Fat💧: 38gCarbs🌾: 90gProtein🥩: 63g
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🔥: 1880Fat💧: 44gCarbs🌾: 115gProtein🥩: 58g
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🔥: 1800Fat💧: 41gCarbs🌾: 75gProtein🥩: 67g
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🔥: 1900Fat💧: 40gCarbs🌾: 110gProtein🥩: 62g
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🔥: 1850Fat💧: 46gCarbs🌾: 100gProtein🥩: 65g
Want to learn more?
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