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

In this low-sodium diet plan, flavor-packed meals and snacks clock in under 1,500 milligrams of sodium per day.

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

Updated on July 6, 2024 Reviewed by Dietitian

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

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Angled view of a skillet of <a href=Skillet Lemon Chicken & Potatoes with Kale recipe" width="4000" height="4000" />

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 We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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

Philly Cheesesteak Stuffed Peppers

Breakfast (354 calories, 157 mg sodium)

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

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

Lunch (396 calories, 466 mg sodium)

Easy Grilled 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)

Dinner (428 calories, 706 mg sodium)

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

Easy Pea & Spinach Carbonara

Breakfast (357 calories, 238 mg sodium)

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

Lunch (336 calories, 555 mg sodium)

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

Dinner (430 calories, 586 mg sodium)

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

Angled view of a skillet of <a href=Skillet Lemon Chicken & Potatoes with Kale recipe" width="4000" height="4000" />

Breakfast (440 calories, 406 mg sodium)

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)

Lunch (336 calories, 555 mg sodium)

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

Dinner (374 calories, 378 mg sodium)

Evening Snack (93 calories, 2 mg sodium)

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

containers of spiralized zuccini noodles and sauce

Breakfast (357 calories, 238 mg sodium)

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

Lunch (336 calories, 555 mg sodium)

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

Dinner (484 calories, 228 mg sodium)

Evening Snack (62 calories, 1 mg sodium)

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

Pork Carnitas

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)

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

Lunch (296 calories, 555 mg sodium)

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

Dinner (549 calories, 480 mg sodium)

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.

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)

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

Shrimp Scampi Zoodles

Breakfast (440 calories, 406 mg sodium)

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)

Lunch (349 calories, 264 mg sodium)

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

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

Dinner (346 calories, 665 mg sodium)

Evening Snack (62 calories, 0 mg sodium)

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

bowl of low-sodium chicken dish

Breakfast (307 calories, 157 mg sodium)

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

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

Lunch (301 calories, 466 mg sodium)

Easy Grilled 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)

Dinner (465 calories, 359 mg sodium)

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