7-Day Low-Sodium Diet Meal Plan, Created by a Dietitian

  

Key Points

This 7-day plan is set at 1,500 calories for healthy weight loss of 1-2 pounds/week.

Each day provides at least 65 grams of protein and 29 grams of fiber to support satiety.

This plan prioritizes lower-sodium and higher-fiber foods to support heart health.

 

Salt can quickly turn a bland dish into something delicious. A little bit goes a long way to amp up the flavor, and it's definitely a kitchen essential. The issue with salt is its sodium content, which, when consumed in excess over time, can contribute to conditions such as high blood pressure, heart disease and kidney problems. Fortunately, there are simple methods to cut down on salt in your diet, thereby reducing your risk of these associated health issues without sacrificing flavor. In this low-sodium diet menu, flavor-packed meals and snacks clock in under 1,500 milligrams of sodium per day—the recommended amount to stay under when following a low-sodium diet.1

Although excessive use of the saltshaker can be a factor, packaged foods are often the main culprit when it comes to our high sodium intake, as they often contain a lot of salt for both flavor and preservation. In this meal plan, healthy low-sodium home-cooked recipes come together easily and use salt-free flavorings, like herbs and spices, to amp up the flavor while keeping the sodium in check. We also included plenty of high-potassium foods like bananas, avocados, cantaloupe and dark leafy greens, because potassium helps to balance the negative effects of sodium. This low-sodium diet menu makes it easy to eat healthy while keeping things as delicious as ever. 

 

YS	1	2	3	4	5	6	7
MEALS	Breakfast: Quick-Cooking Oats ------- Lunch: Immune Supporting Creamy Tomato Soup ------- Dinner: Philly Cheesesteak Stuffed Peppers	Breakfast: Spinach-Avocado Smoothie ------- Lunch: Zucchini Noodles with Quick Turkey Bolognese ------- Dinner: Easy Pea & Spinach Carbonara	Breakfast: Peanut Butter & Chia Berry Jam English Muffin ------- Lunch: Zucchini Noodles with Quick Turkey Bolognese ------- Dinner: Skillet Lemon Chicken & Potatoes with Kale	Breakfast: Spinach-Avocado Smoothie ------- Lunch: Zucchini Noodles with Quick Turkey Bolognese ------- Dinner: Salmon with Cilantro-Pineapple Salsa	Breakfast: Peanut Butter & Chia Berry Jam English Muffin ------- Lunch: Zucchini Noodles with Quick Turkey Bolognese ------- Dinner: Pork Carnitas	Breakfast: Peanut Butter & Chia Berry Jam English Muffin ------- Lunch: Pork Carnitas ------- Dinner: Shrimp Scampi Zoodles	Breakfast: Quick-Cooking Oats ------- Lunch: Immune Supporting Creamy Tomato Soup ------- Dinner: Jerk Chicken & Pineapple Slaw
DAILY TOTALS	Calories: 1,525; Protein: 65g; Fat: 63g; Carbs: 196g; Sodium: 1,482mg	Calories: 1,495; Protein: 70g; Fat: 66g; Carbs: 171g; Sodium: 1,520mg	Calories: 1,508; Protein: 71g; Fat: 67g; Carbs: 172g; Sodium: 1,420mg	Calories: 1,513; Protein: 73g; Fat: 57g; Carbs: 191g; Sodium: 1,077mg	Calories: 1,520; Protein: 78g; Fat: 61g; Carbs: 187g; Sodium: 1,493mg	Calories: 1,491; Protein: 78g; Fat: 55g; Carbs: 190g; Sodium: 1,473mg	Calories: 1,525; Protein: 66g; Fat: 46g; Carbs: 227g; Sodium: 1,155mg

Day 1 

Daily Totals: 1,525 calories, 65 g protein, 196 g carbohydrate, 31 g fiber, 63 g fat, 26 g saturated fat, 3,697 mg potassium, 1,482 mg sodium

Breakfast (354 calories)

Quick cooking oats

Ingredients

 1cupwater or low-fat milk 

 Pinch of salt 

½cupquick-cooking oats  

1ouncelow-fat milk for serving 

1 to 2 tsp honey, cane sugar or brown sugar for serving 

Pinch of cinnamon

Preparations

Stovetop: Combine water (or milk) and salt in a small saucepan. Bring to a boil. Stir in oats and reduce heat to medium; cook for 1 minute. Remove from heat, cover and let stand for 2 to 3 minutes.  

Microwave: Combine water (or milk), salt and oats in a 2-cup microwave-safe bowl. Microwave on High for 1 1/2 to 2 minutes. Stir before serving.

Serve with your favorite toppings, such as milk, sweetener, cinnamon, dried fruits and nuts.

Serve with 1/4 cup raisins, 2 tablespoons chopped walnuts and a pinch of cinnamon

Immune Supporting Creamy Tomato Soup (Pack It for Lunch!) 396 calories

 Ingredients

¾ cup no-salt-added canned tomato puree 

¼ cup low-sodium chicken broth 

1 tbsp reduced-fat cream cheese

Preparations

Whisk tomatoes, broth and cream cheese in a large heatproof mug. Microwave on High, stirring occasionally, until heated through and creamy, about 2 minutes.  

• 1 serving Immune supporting creamy tomato soup
• 1 medium orange

Easy Grilled Cheese

• 1 tablespoon unsalted butter
• 1 slice whole-wheat bread, halved
• 2 tablespoons shredded Cheddar cheese

Spread butter on one side of each bread half. Place 1 slice, buttered-side down, in a warm skillet. Top with cheese and the other slice of bread, buttered-side up. Cook on each side until golden brown and the cheese has melted.

Dinner (428 calories)

 serve with 1 1/2 servings

Snacks

1 cup frozen raspberries, thawed, 1 cup whole-milk plain yogurt and 2 teaspoons honey (265 calories)

1 1/2 cups cubed cantaloupe (82 calories)

 

Day 2

Daily Totals: 1,495 calories, 70 g protein, 171 g carbohydrate, 31 g fiber, 66 g fat, 17 g saturated fat, 3,529 mg potassium, 1,520 mg sodium

Breakfast (357 calories)  Spinach Avocado Smoothie

  

Lunch (336 calories) 

   

 1 serving Zucchini Noodles with Quick Turkey Bolognese topped with 1 tablespoon basil-infused olive oil

Dinner (430 calories)  Easy Pea & Spinach Carbonara

 

Snacks

1 cup frozen raspberries, thawed, 1 cup whole-milk plain yogurt and 2 tablespoons chopped walnuts (318 calories)

1 cup cubed cantaloupe (54 calories)

 

Meal-Prep Tips

• Make the Zucchini Noodles with Quick Turkey Bolognese and store in four separate meal-prep containers to have for lunch on Days 2, 3, 4 and 5.

Day 3

Daily Totals: 1,508 calories, 71 g protein, 172 g carbohydrate, 29 g fiber, 67 g fat, 13 g saturated fat, 3,638 mg potassium, 1,420 mg sodium

Breakfast (440 calories)

Peanut butter and Chia berry jam English Muffin

 Serve with 1/2 serving

Lunch (336 calories)

• 1 serving Zucchini Noodles with Quick Turkey Bolognese topped with 1 tablespoon basil-infused olive oil

Dinner (374 calories)

Skillet lemon chicken  & potatoes  with Kale

Snacks

• 1 cup cubed cantaloupe (54 calories)
• 1 medium banana and 1 tablespoon peanut butter (210 calories)
• 3 cups air-popped popcorn topped with 1 tablespoon no-salt-added garlic and herb seasoning (93 calories)

 

Day 4

Daily Totals: 1,513 calories, 73 g protein, 191 g carbohydrate, 30 g fiber, 57 g fat, 11 g saturated fat, 3,811 mg potassium, 1,077 mg sodium

Breakfast (357 calories)

• 1 serving Spinach-Avocado Smoothie

Lunch (336 calories)

• 1 serving Zucchini Noodles with Quick Turkey Bolognese topped with 1 tablespoon basil-infused olive oil

Dinner (484 calories)

Salmon with Cilantro-Pineapple salsa 

• Serve with 1 cup Easy Brown Rice

Snacks

• 1 cup raspberries (64 calories)
• 1 medium banana and 1 tablespoon peanut butter (210 calories)
• 2 cups air-popped popcorn topped with 1 tablespoon no-salt-added garlic and herb seasoning (62 calories) 

Day 5

Daily Totals: 1,520 calories, 78 g protein, 187 g carbohydrate, 40 g fiber, 61 g fat, 14 g saturated fat, 3,656 mg potassium, 1,493 mg sodium

Breakfast (440 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1/2 serving Spinach-Avocado Smoothie

Lunch (296 calories)

• 1 serving Zucchini Noodles with Quick Turkey Bolognese topped with 2 teaspoons basil-infused olive oil

Dinner (549 calories) Pork Carnitas

• Serve with 2 tablespoons reduced-fat sour cream, 2 tablespoons diced tomatoes and 1 serving Pineapple & Avocado Salad

Snacks

• 2 cups cubed cantaloupe (109 calories)
• 1 cup raspberries (64 calories)
• 1 medium orange (62 calories)

Meal-Prep Tips

• The Pork Carnitas recipe for tonight's dinner is a slow-cooker recipe. Get it going early enough in the day so it's ready come dinnertime.
• Save 1/2 serving of the Pork Carnitas (1 taco) and 1 serving of the Pineapple & Avocado Salad to have for lunch on Day 6.

Day 6

Daily Totals: 1,491 calories, 78 g protein, 190 g carbohydrate, 38 g fiber, 55 g fat, 16 g saturated fat, 3,804 mg potassium, 1,473 mg sodium

Breakfast (440 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1/2 serving Spinach-Avocado Smoothie

Lunch (349 calories)

• 1/2 serving Pork Carnitas (1 taco)
• 2 tablespoons diced tomatoes
• 1 serving Pineapple & Avocado Salad

Dinner (346 calories)

• Serve with one (1-inch-thick) slice whole-wheat baguette, toasted

Snacks

• 1 cup frozen raspberries, thawed, and 3/4 cup whole-milk plain yogurt (185 calories)
• 2 cups cubed cantaloupe (109 calories)
• 1 medium orange (62 calories)

Meal-Prep Tips

• Save the other 1/2 serving of the Spinach-Avocado Smoothie to have on Day 7.

Day 7

Daily Totals: 1,525 calories, 66 g protein, 227 g carbohydrate, 32 g fiber, 46 g fat, 13 g saturated fat, 3,683 mg potassium, 1,155 mg sodium

Breakfast (307 calories)

• 1 serving Quick-Cooking Oats
• 1/4 cup raisins
• 1 tablespoon chopped walnuts
• Pinch of cinnamon

Lunch (301 calories)

• 1 serving Immune Supporting Creamy Tomato Soup

Easy Grilled Cheese

• 2 teaspoons unsalted butter
• 1 slice whole-wheat bread, halved
• 2 tablespoons shredded Cheddar cheese

Spread butter on one side of the bread slices. Place 1 slice, buttered-side down, in a warm skillet. Top with cheese and the other slice of bread, buttered-side up. Cook on each side until golden brown and the cheese has melted.

Dinner (465 calories)

Jerk Chicken & Pineapple Slaw

• Serve with 1 cup Easy Brown Rice

Snacks

• 1/2 serving Spinach-Avocado Smoothie and 1 cup raspberries (243 calories)
• 1 medium banana and 1 tablespoon peanut butter (210 calories)

 

 

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