7-Day Low-Sodium Meal Plan

Table salt (sodium chloride) is a culinary staple because it adds flavor to food and can reduce food waste by extending the shelf-life of some products.

However, it’s widely overconsumed, and some people must limit their sodium intake for health reasons. 

Keep reading to learn which foods to eat on a low-sodium diet, and then try our free 7-day low-sodium meal plan.

Also, discover why working with a registered dietitian can be beneficial.

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What to Eat on a Low-Sodium Diet

If you need to reduce your sodium intake, your healthcare provider should tell you how much is safe to consume.

After you know this number, you can start building a low-sodium eating plan with your dietitian. 

All foods can fit in a low-sodium diet, but it is important to be mindful of how each affects your total daily sodium allowance.

It may be easier to focus on incorporating more foods low in sodium. Here are some low-sodium foods to enjoy: 

• Fresh fruits and vegetables. 
• Canned and frozen vegetables without added salt. (Look for “no salt added” on the labels.) 
• Eggs. 
• Dried beans. 
• Canned beans without added salt. 
• Fresh and canned fish without added salt. 
• Nuts and nut butter without added salt. 
• Fresh meats (that haven’t been cured or smoked). 
• Dairy products, including milk and yogurts. However, some cheeses can be high in salt, particularly cottage cheese.
• Fresh herbs, ground spices, and spicy peppers for flavor. 

Low-sodium sauces and seasoning blends can also be used in cooking.

However, before buying them, ask your dietitian if they suit your nutrition plan.

Sometimes, these products can have higher levels of potassium, which might not work for someone who needs a specialized care plan to manage conditions like kidney disease. 

Low-Sodium Diet Meal Plan

We’ve created a seven-day low-sodium meal plan you can follow if you’re trying to reduce your salt intake.

Our meals are meant to be inspirational, and you should ask your dietitian for personalized serving-size recommendations. 

Day 1

Breakfast

Sauté bok choy or spinach with egg and slices of sweet onion. Serve with sticky rice and dress with sesame oil, unsalted peanuts, cracked black pepper, and dry roasted sesame seeds. 

Lunch

Make a cabbage and kidney bean soup using vegetable broth (make your own or buy one that says no-added salt), cracked black pepper, fresh cabbage, no salt added canned kidney beans and a bay leaf.

Add spinach, onion, garlic, carrots, and yellow bell pepper for more vegetables. 

Dinner

Whole-grain spaghetti noodles served with poached white fish.

To prepare your fish, boil water, white cooking wine, garlic, onion, tomatoes, tomato paste, fresh basil, and parsley.

Poach until fully cooked (approximately 6-9 minutes, depending on the size of your filet). 

Snacks

Fresh vegetable sticks and homemade hummus (your dietitian can provide a low-sodium recipe); Frozen yogurt bark with plain Greek yogurt, mixed berries, and one tablespoon of dark chocolate chips. 

Day 2

Breakfast

Make a breakfast bowl with plain, low-fat, low-sodium cottage cheese, fresh pomegranate seeds, ground flax seeds, and bran buds.

Top with ground cinnamon and fresh orange zest. 

Lunch

Roast extra-firm tofu (season with yellow curry, ground cumin, and ground coriander) and broccolini. Serve with brown rice and steamed spinach. 

Dinner

Make a shredded kale salad with cooked squash, mushrooms, and baked lentils.

Add sliced oranges, raspberries, unsalted almond slivers, diced avocado, red onion, and aged parmesan cheese for your toppings. 

Dress with olive oil and apple cider vinaigrette (use fresh herbs in your dressing and avoid adding salt). 

Snacks

Sliced tomato and avocado on low-sodium crackers; Fresh plums with a handful of unsalted, roasted nuts.  

Day 3

Breakfast

Make shakshuka by sautéeing canned tomatoes (no salt added), sliced onion, and bell peppers.

Add black pepper, ground paprika, cumin, oregano, and no-salt chili powder. 

After ten minutes of cooking, use a spoon to make a well in the vegetables and crack in a whole egg.

Depending on the size of your pan, you can add 3-6 more eggs. Serve with a slice of whole-grain, low-sodium bread. 

Lunch

Make a chicken salad with roasted chicken breast (try to make chicken at home as rotisserie chicken can be high in salt), light mayonnaise, celery, diced green apple, a handful of unsalted walnuts, a pinch of mustard powder, and cracked black pepper. 

Layer chicken salad between two slices of low-sodium whole-grain bread and add lettuce and fresh tomato. 

Dinner

Boil buckwheat and add fried mushrooms, nappa cabbage, garlic, and onion.

Serve alongside grilled trout (season with fresh garlic and lemon zest), and add a fresh green salad. Dress your salad with a blend of olive oil and apple cider vinegar. 

Snacks

Plain, roasted chickpeas seasoned with sodium-free chili powder; Baked pears with plain Greek yogurt and ground cinnamon. 

Day 4

Breakfast

Blend a smoothie with extra-soft plain tofu, unsweetened almond milk, fresh spinach, mixed berries, a splash of orange juice, and ground flax seed. 

Lunch

Mix canned salmon (no salt added) with fresh parsley, chives, scallions, celery, green peas, olive oil, and lemon zest. Serve on low-sodium whole-grain bread with a small amount of goat cheese and cracked black pepper.  

Dinner

Cut large Italian eggplant into medallions and top with fresh tomato, garlic, and dried oregano.

Grill alongside chicken thighs (season with a salt-free seasoning blend) and sweet potato.

For freshness, add a green salad on the side dressed with olive oil and balsamic vinegar. 

Snacks

Plain Greek yogurt with unsalted nuts and unsweetened coconut shavings; Celery stalks with low sodium peanut butter.   

Day 5

Breakfast

You can make a chia seed parfait the night before by combining plain, low-fat Greek yogurt with one teaspoon of chia seeds, diced mango and kiwi, ground cinnamon, and mixed unsalted nuts. 

Lunch

Make sweet potato stew with low-sodium almond butter, skinless chicken breast, green peas, onions, garlic, chicken broth (no salt added), and canned tomatoes (no salt added).

Add dried oregano, basil, mint, and chili flakes for flavor. 

Dinner

Bake ground turkey meatloaf using dried herbs, eggs, plain bread crumbs, and a spoonful of Greek yogurt. Serve alongside a fresh green salad and dress with olive oil and balsamic vinegar. 

Snacks

Banana with low-sodium peanut butter; Fresh vegetable sticks with homemade hummus. 

Day 6

Breakfast

Toast a low-sodium bread and spread avocado slices. Top with fresh tomato, a hard-boiled egg, fresh basil, a few slices of mozzarella, and a few drops of balsamic vinegar. 

Lunch

Make a chickpea-smashed salad with low-salt bread. 

Combine canned chickpeas (no salt added) with fresh mint leaves, shallots, celery, tomatoes, and cubed raw zucchini to make the filling.

Add a spoonful of plain Greek yogurt and olive oil, then season with black pepper and chili flakes (optional). 

Dinner

Grilled salmon filet with oil, garlic, lemon, and dill. Serve with a side of quinoa and baked broccoli and cauliflower florets. 

Snacks

Peach slices and plain cottage cheese; Fresh vegetable sticks with tzatziki dip.  

Day 7

Breakfast

Serve oatmeal cooked in low-fat milk, water, or unsweetened plant-based dairy alternatives. 

Add berries, ground cinnamon and nutmeg, mixed unsalted nuts, and ground flax seed. Before eating, add ¼ teaspoons of honey. 

Lunch

Make lettuce wraps with grilled chicken breast (season with low-sodium Italian seasoning on the breast before cooking). 

Top with diced tomato, cucumber, bell pepper, avocado, and pineapple.

Dress with sesame oil, lime juice, jalapeño (optional), and fresh cilantro. 

Dinner

Make brown rice with black beans and serve it with a fresh green salad.

Season the beans and rice with no-sodium chili powder, paprika, cayenne pepper, garlic powder, and onion powder. Before eating, top with freshly cut green onion and cilantro. 

Snacks

Fresh apple slices with low sodium almond butter; Fresh vegetable sticks with homemade hummus. 

Who Should Follow a Low-Sodium Diet?

Some people may be medically required to follow a low-sodium diet. This may include:  

• People with high blood pressure. 
• People with chronic kidney disease. 
• People with congestive heart failure and other heart problems. 

Again, your healthcare provider will tell you how much salt you can consume daily. 

Can a Dietitian Help Me with a Low-Sodium Diet?

A registered dietitian is a nutrition expert and trained counselor who can teach you how to eat a low-sodium diet safely.

Through individualized counseling, you’ll learn which products are higher in salt and which align better with your goals and cultural preferences. 

Dietitians also offer health advice without passing judgment or criticizing your food choices.

Spending time with them is invaluable, as they can help you feel empowered and confident in your food choices. 

Tips for Meal Preparation

Eating meals and snacks made with low-sodium ingredients is easier by keeping your fridge and pantry well-stocked. 

Here are some general tips to start meal prepping:

• Keep your pantry filled with staples. For many people, this includes sodium-free canned vegetables and fish. You can also buy low-sodium crackers made with whole grains. 
• Store frozen fruits and vegetables in your freezer. Ensure you buy products without added salt—this is more relevant for vegetables. 
• Clean and chop fresh produce and store them in the fridge so they’re ready to eat. 
• Try to dedicate the same time weekly to grocery shopping and meal and snack prepping. This can help you build a consistent routine. 
• Invest in Tupperware, sharp knives, Ziploc bags, and other tools to store your prepped meals more easily. 
• Save and reuse your favorite recipes—this can offload some pressure to create new dishes. 
• Ask your dietitian for tips! They’re a wealth of information and can offer personalized recommendations to help meal prepping fit your lifestyle. 

Takeaway

If you’ve been asked to reduce your salt intake for medical reasons, you’ll probably need to adjust your diet.

You can learn which foods have high or low amounts of sodium by reading the nutrition facts label and opting for products with less than 5% daily value of sodium (anything above 20% is considered high). 

Consider working with a registered dietitian to help you feel more confident and assured in your dietary choices. 

At Nourish, we have dietitians who offer insurance-covered visits remotely.

In addition to personalized care, you can also download our free app, which includes helpful resources and a chat function that helps you stay in touch with your dietitian between visits. 

Find a dietitian who accepts insurance through Nourish today.