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

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 mg of sodium per day—the American Heart Association's recommended amount to stay under when following a low-sodium diet.

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.

If you're looking for a meal plan that reduces the amount of saturated fat in your meals, follow along with this Heart-Healthy Meal Plan at 1,500 Calories.

How to Meal Prep Your Week of Meals

1. 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.

2. Take some time each night to pack up your snacks for the next day so they're ready to grab and go in the morning.

Day 1

Breakfast (354 calories, 157 mg sodium)

• 1 serving Quick-Cooking Oats
• 1/4 cup raisins
• 2 tablespoons chopped walnuts

Top oats with raisins, walnuts and a pinch of cinnamon.

A.M. Snack (265 calories, 115 mg sodium)

• 1 cup frozen raspberries, thawed
• 1 cup whole-milk plain yogurt
• 2 teaspoons honey

Lunch (396 calories, 466 mg sodium)

• 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.

P.M. Snack (82 calories, 38 mg sodium)

• 1 1/2 cups cubed cantaloupe

Dinner (428 calories, 706 mg sodium)

• 1 serving Philly Cheesesteak Stuffed Peppers
• 1 1/2 servings Steak Fries (about 9 wedges)

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

Day 2

Breakfast (357 calories, 238 mg sodium)

• 1 serving Spinach-Avocado Smoothie

A.M. Snack (318 calories, 114 mg sodium)

• 1 cup frozen raspberries, thawed
• 1 cup whole-milk plain yogurt
• 2 tablespoons chopped walnuts

Lunch (336 calories, 555 mg sodium)

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

P.M. Snack (54 calories, 26 mg sodium)

• 1 cup cubed cantaloupe

Dinner (430 calories, 586 mg sodium)

• 1 serving Easy Pea & Spinach Carbonara

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

Day 3

Breakfast (440 calories, 406 mg sodium)

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

Meal-Prep Tip: Save the other 1/2 serving of the Spinach-Avocado Smoothie to have on Day 5.

A.M. Snack (54 calories, 26 mg sodium)

• 1 cup cubed cantaloupe

Lunch (336 calories, 555 mg sodium)

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

P.M. Snack (210 calories, 54 mg sodium)

• 1 medium banana
• 1 tablespoon peanut butter

Dinner (374 calories, 378 mg sodium)

• 1 serving Skillet Lemon Chicken & Potatoes with Kale

Evening Snack (93 calories, 2 mg sodium)

• 3 cups air-popped popcorn topped with 1 tablespoon no-salt-added garlic and herb seasoning

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

Day 4

Breakfast (357 calories, 238 mg sodium)

• 1 serving Spinach-Avocado Smoothie

A.M. Snack (64 calories, 1 mg sodium)

• 1 cup raspberries

Lunch (336 calories, 555 mg sodium)

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

P.M. Snack (210 calories, 54 mg sodium)

• 1 medium banana
• 1 tablespoon peanut butter

Dinner (484 calories, 228 mg sodium)

• 1 serving Salmon with Cilantro-Pineapple Salsa
• 1 cup Easy Brown Rice

Evening Snack (62 calories, 1 mg sodium)

• 2 cups air-popped popcorn topped with 1 tablespoon no-salt-added garlic and herb seasoning

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

Day 5

Meal-Prep Tip: 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.

Breakfast (440 calories, 406 mg sodium)

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

A.M. Snack (109 calories, 51 mg sodium)

• 2 cups cubed cantaloupe

Lunch (296 calories, 555 mg sodium)

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

P.M. Snack (64 calories, 1 mg sodium)

• 1 cup raspberries

Dinner (549 calories, 480 mg sodium)

• 1 serving Pork Carnitas (2 tacos)
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons diced tomatoes

Top tacos with sour cream and tomatoes. For a spicy kick, sprinkle on a no-salt-added spice like cayenne pepper or crushed red pepper.

• 1 serving Pineapple & Avocado Salad

Meal-Prep Tip: 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.

Evening Snack (62 calories, 0 mg sodium)

• 1 medium orange

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

Day 6

Breakfast (440 calories, 406 mg sodium)

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

Meal-Prep Tip: Save the other 1/2 serving of the Spinach-Avocado Smoothie to have on Day 7.

A.M. Snack (185 calories, 86 mg sodium)

• 1 cup frozen raspberries, thawed
• 3/4 cup whole-milk plain yogurt

Lunch (349 calories, 264 mg sodium)

• 1/2 serving Pork Carnitas (1 taco)
• 2 tablespoons diced tomatoes

Top taco with tomatoes. For a spicy kick, sprinkle on a no-salt-added spice like cayenne pepper or crushed red pepper.

• 1 serving Pineapple & Avocado Salad

P.M. Snack (109 calories, 51 mg sodium)

• 2 cups cubed cantaloupe

Dinner (346 calories, 665 mg sodium)

• 1 serving Shrimp Scampi Zoodles
• 1 (1-inch-thick) slice whole-wheat baguette, toasted

Evening Snack (62 calories, 0 mg sodium)

• 1 medium orange

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

Day 7

Breakfast (307 calories, 157 mg sodium)

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

Top oats with raisins, walnuts and a pinch of cinnamon.

A.M. Snack (243 calories, 120 mg sodium)

• 1/2 serving Spinach-Avocado Smoothie
• 1 cup raspberries

Lunch (301 calories, 466 mg sodium)

• 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.

P.M. Snack (210 calories, 54 mg sodium)

• 1 medium banana
• 1 tablespoon peanut butter

Dinner (465 calories, 359 mg sodium)

• 1 serving Jerk Chicken & Pineapple Slaw
• 1 cup Easy Brown Rice

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