Reducing sodium doesn’t mean sacrificing taste. A low-sodium diet helps manage high blood pressure, protect kidney function, and support overall cardiovascular health. This 7-day meal plan focuses on whole foods, flavorful herbs, and smart swaps to keep sodium levels in check while keeping meals delicious and balanced.
🌞 Day 1
Breakfast: Oatmeal with fresh berries and ground flaxseed
Lunch: Grilled chicken salad with olive oil–lemon dressing (no added salt)
Dinner: Baked salmon with quinoa and steamed broccoli
Snack: Unsalted almonds and a pear
🌞 Day 2
Breakfast: Smoothie with banana, spinach, unsweetened almond milk, and chia seeds
Lunch: Quinoa and chickpea bowl with cherry tomatoes, cucumbers, and olive oil
Dinner: Turkey meatballs with no-salt-added tomato sauce and whole wheat pasta
Snack: Apple slices with no-salt peanut butter
🌞 Day 3
Breakfast: Low-fat Greek yogurt with sliced strawberries and rolled oats
Lunch: Brown rice stir-fry with tofu and assorted veggies (use low-sodium soy sauce or coconut aminos)
Dinner: Herb-roasted chicken breast with mashed cauliflower and green beans
Snack: Sliced bell peppers with homemade hummus
🌞 Day 4
Breakfast: Scrambled eggs with spinach and mushrooms (cooked in olive oil)
Lunch: Sweet potato and black bean salad with lime vinaigrette
Dinner: Grilled tilapia with lemon-garlic seasoning, farro, and sautéed kale
Snack: Fresh fruit salad with mint
🌞 Day 5
Breakfast: Overnight oats with almond milk, cinnamon, and blueberries
Lunch: Roasted veggie wrap (no-salt whole wheat wrap with avocado spread)
Dinner: Baked chicken with brown rice and steamed carrots
Snack: Unsalted sunflower seeds and cucumber slices
🌞 Day 6
Breakfast: Smoothie bowl with unsweetened yogurt, flaxseed, and banana
Lunch: Lentil soup (homemade, low-sodium broth) with whole-grain toast
Dinner: Grilled shrimp skewers with couscous and roasted zucchini
Snack: Air-popped popcorn (no salt, seasoned with herbs)
🌞 Day 7
Breakfast: Chia pudding with almond milk and mango chunks
Lunch: Mixed greens with boiled eggs, avocado, and no-salt vinaigrette
Dinner: Stuffed bell peppers with ground turkey and brown rice
Snack: A handful of grapes and unsalted pistachios
🧂 Tips for Staying Low-Sodium:
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Use fresh ingredients instead of processed foods
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Flavor with herbs and citrus instead of salt
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Read labels for hidden sodium (watch for “sodium benzoate,” “monosodium glutamate,” etc.)
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Cook at home as much as possible for full control
