Vegetarian meal plan for low sodium diet
Listonic team
Updated on Nov 22, 2024
Experience low-sodium dining with the Vegetarian Meal Plan for Low Sodium Diet. This plan includes savory vegetable stews, fresh salads, and whole grain dishes, all prepared with little to no salt, making every meal a heart-healthy delight.
Meal plan grocery list
Dry goods
Oatmeal
Quinoa
Lentils
Flaxseed
Whole wheat pasta
Beverages
Unsweetened almond milk
Unsweetened soy milk
Unsweetened coconut milk
Unsweetened yogurt
Spices & sauces
Olive oil
Vinegar
Cinnamon
Low sodium tomato sauce
Fresh grocery
Strawberries
Mixed greens
Cucumbers
Apples
Spinach
Mushrooms
Carrots
Celery
Onions
Broccoli
Bananas
Sweet potatoes
Kale
Peaches
Mango
Blueberries
Tomatoes
Limes
Olives
Green beans
Eggplant
Potatoes
Peas
Plant based
Chickpeas
Tofu
Veggie burgers
Black beans
Corn
Whole wheat tortillas
Bakery
Whole grain bread
Whole wheat buns
Granola
Dairy & eggs
Eggs
Feta cheese
Snacks & sweets
Unsweetened almond butter
Unsweetened applesauce
Frozen
Mixed vegetables
Meal plan overview
The Vegetarian Meal Plan for Low Sodium Diet offers a salt-conscious approach to vegetarian eating. It features a variety of flavorful, low-sodium dishes made from fresh vegetables, fruits, and whole grains.
This plan is designed to reduce sodium intake without sacrificing taste, providing a range of delicious and heart-healthy vegetarian meals.
Foods to eat
Low-Sodium Vegetables: Fresh or frozen, without added sauces or seasonings.
Fresh Fruits: Apples, bananas, berries, and citrus fruits.
Whole Grains: Brown rice, quinoa, and whole wheat pasta.
Plant-Based Proteins: Beans, lentils, and tofu (opt for low-sodium versions).
Herbs and Spices: To flavor meals instead of salt.
Unsalted Nuts: Almonds, walnuts, and cashews for snacking.
Homemade Meals: To better control sodium content.
✅Tip
Foods not to eat
Processed and Canned Foods: Often high in added sodium.
Cheese and Dairy Products: Tend to be high in sodium.
Condiments and Sauces: Like soy sauce, ketchup, and salad dressings.
Salted Snacks: Such as chips, pretzels, and salted nuts.
Fast Food: Generally high in sodium.
Read more about key products
Main benefits
The Vegetarian Meal Plan for Low Sodium Diet emphasizes fresh, unprocessed plant-based foods. This plan reduces sodium intake which is essential for heart health and blood pressure management, using herbs and spices for flavor instead of salt.
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
Enjoy these low-sodium vegetarian snacks for a healthy lifestyle:
- Unsalted almonds and cashews
- Fresh fruit salad
- Raw veggie sticks with unsalted peanut butter
- Oatmeal with cinnamon
- Homemade popcorn without salt
- Banana slices with almond butter
- Yogurt with fresh berries
On a low sodium diet, herbal teas like chamomile and peppermint are great choices as they are naturally sodium-free. Freshly squeezed orange juice, rich in potassium, helps balance sodium levels. Coconut water, another excellent choice, is low in sodium and hydrating. Lastly, carrot juice, free from added salts, is a healthy addition.
Meal plan suggestion
Day 1
- Breakfast: Oatmeal with fresh strawberries and unsweetened almond milk (calories: 250, protein: 6g, carbs: 45g, fat: 4g)
- Lunch: Mixed greens salad with chickpeas, cucumber, and homemade vinaigrette (calories: 350, protein: 10g, carbs: 50g, fat: 10g)
- Snack: Sliced apples with unsalted almond butter (calories: 150, protein: 3g, carbs: 20g, fat: 8g)
- Dinner: Quinoa-stuffed bell peppers with spinach and mushrooms (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
Day 2
- Breakfast: Whole grain toast with avocado and a side of fresh orange slices (calories: 300, protein: 7g, carbs: 40g, fat: 12g)
- Lunch: Lentil soup with a variety of vegetables (carrots, celery, onion) and a slice of whole wheat bread (calories: 400, protein: 18g, carbs: 60g, fat: 9g)
- Snack: Carrot and celery sticks with hummus (calories: 120, protein: 5g, carbs: 15g, fat: 6g)
- Dinner: Whole wheat pasta with homemade tomato sauce and steamed broccoli (calories: 450, protein: 16g, carbs: 80g, fat: 10g)
Day 3
- Breakfast: Smoothie with banana, spinach, flaxseed, and unsweetened soy milk (calories: 300, protein: 10g, carbs: 50g, fat: 7g)
- Lunch: Brown rice salad with roasted sweet potato, kale, and unsalted walnuts (calories: 400, protein: 10g, carbs: 70g, fat: 15g)
- Snack: Fresh peach (calories: 70, protein: 1g, carbs: 17g, fat: 0.5g)
- Dinner: Baked tofu with stir-fried mixed vegetables (bell peppers, cabbage, carrots) and brown rice (calories: 450, protein: 20g, carbs: 65g, fat: 15g)
Day 4
- Breakfast: Chia pudding made with unsweetened coconut milk and topped with sliced mango (calories: 350, protein: 6g, carbs: 45g, fat: 20g)
- Lunch: Veggie wrap with whole wheat tortilla, mixed salad greens, and sliced cucumber (calories: 350, protein: 8g, carbs: 50g, fat: 12g)
- Snack: Handful of blueberries (calories: 80, protein: 1g, carbs: 20g, fat: 0.5g)
- Dinner: Cauliflower and chickpea curry with brown rice (calories: 450, protein: 15g, carbs: 80g, fat: 10g)
Day 5
- Breakfast: Yogurt parfait with unsweetened yogurt, granola, and sliced strawberries (calories: 300, protein: 10g, carbs: 40g, fat: 8g)
- Lunch: Quinoa and black bean salad with corn, tomatoes, and lime dressing (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
- Snack: Unsweetened applesauce with a sprinkle of cinnamon (calories: 100, protein: 0g, carbs: 25g, fat: 0g)
- Dinner: Vegetable stir-fry with tofu and a side of quinoa (calories: 400, protein: 18g, carbs: 60g, fat: 12g)
Day 6
- Breakfast: Overnight oats with chia seeds, banana, and a touch of honey (calories: 350, protein: 10g, carbs: 60g, fat: 7g)
- Lunch: Mediterranean salad with chickpeas, cucumbers, olives, and feta cheese (calories: 350, protein: 12g, carbs: 40g, fat: 15g)
- Snack: A handful of unsalted nuts (calories: 200, protein: 5g, carbs: 8g, fat: 18g)
- Dinner: Veggie burger on a whole wheat bun with a side salad (calories: 450, protein: 20g, carbs: 60g, fat: 15g)
Day 7
- Breakfast: Scrambled eggs with spinach, tomatoes, and whole grain toast (calories: 350, protein: 20g, carbs: 35g, fat: 15g)
- Lunch: Homemade vegetable soup with fresh vegetables (potatoes, green beans, peas) (calories: 250, protein: 8g, carbs: 45g, fat: 5g)
- Snack: Sliced bell peppers with guacamole (calories: 150, protein: 2g, carbs: 15g, fat: 10g)
- Dinner: Eggplant lasagna with homemade tomato sauce and a side of green beans (calories: 400, protein: 15g, carbs: 50g, fat: 15g)
Want to learn more?
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