Meal Plans
A flavorful low-sodium week, already planned
Use this free 7-day plan as a template. Leftovers roll forward, two batch-cooked staples carry the week, and every dinner is built on herbs, citrus and spice instead of salt.
The week at a glance
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Oatmeal with banana, cinnamon and unsalted walnuts | Roasted vegetable and chickpea salad with lemon-olive oil dressing | Lemon herb roast chicken with garlic herb roasted vegetables | Apple slices with unsalted peanut butter |
| Tuesday | Plain yogurt with berries and unsalted granola | Leftover roasted vegetables over farro with lemon | Low-sodium black bean soup with a side salad | Carrot and cucumber sticks with herby yogurt sauce |
| Wednesday | Scrambled eggs with sautéed peppers and onions | Shredded leftover chicken wrap with lettuce and yogurt sauce | Citrus herb white fish with rice and steamed green beans | Unsalted almonds and a piece of fruit |
| Thursday | Whole-grain toast with mashed avocado and a poached egg | Leftover black bean soup | Stir-fried vegetables and leftover rice with a fried egg on top | Sliced bell pepper with hummus |
| Friday | Smoothie with spinach, frozen berries, banana and unsweetened milk | Grain bowl with leftover chicken, farro and herby yogurt sauce | Pasta with no-salt-added marinara, sautéed vegetables and basil | Plain popcorn with a salt-free seasoning blend |
| Saturday | Whole-grain pancakes with fresh fruit | Leftover pasta and marinara | Veggie tacos on corn tortillas with black beans, salsa and avocado | Orange or grapefruit segments |
| Sunday | Vegetable and cheese omelet | Big leftovers plate — clear out the week | Vegetable soup built on homemade no-salt vegetable stock | Unsalted trail mix |
Daily prep tips
- Monday: Roast a double batch of vegetables tonight for Tuesday's lunch.
- Tuesday: Double the soup so Thursday's lunch is already made.
- Wednesday: Cook extra rice for Thursday's dinner.
- Thursday: Chop extra vegetables tonight for Friday's pasta.
- Friday: Make extra marinara — it freezes beautifully.
- Saturday: Restock the salt-free spice cabinet for next week.
- Sunday: Reset day: plan next week and batch-cook a protein and a grain.
Grocery list
Produce
- Bananas, apples, oranges or grapefruit
- Berries (fresh or frozen)
- Spinach and mixed salad greens
- Bell peppers, carrots, cucumbers, green beans
- Avocados
- Onions, garlic, lemons
- Fresh basil
Protein
- Whole chicken or chicken parts
- White fish fillets
- Eggs
- Dried or no-salt-added canned black beans
- Chickpeas
Dairy
- Plain yogurt
- Unsweetened milk
- Cheese for omelets
Pantry
- Rolled oats and unsalted granola
- Farro and rice
- Whole-grain bread and corn tortillas
- Pasta
- No-salt-added marinara or canned tomatoes
- Low-sodium soy sauce
- Olive oil
- Unsalted peanut butter and unsalted nuts
- Plain popcorn kernels
Herbs & spices
- A salt-free all-purpose blend
- Cinnamon and black pepper
- Dried oregano, cumin and smoked paprika
Want the long-form version with swaps and adaptation advice? Read the 7-day low-sodium meal plan guide, then pair it with the meal-prep system to make it repeatable.
Longer plans & printables
In development. Join the newsletter to hear when each one is ready.
30-Day Low-Sodium Meal Plan
A full month of breakfasts, lunches, dinners and snacks with weekly grocery lists.
Included in the launch list
Low-Sodium Recipe eBook
Our full flavor-first recipe collection in a beautifully formatted PDF.
Included in the launch list
Low-Sodium Grocery Shopping Guide
A printable aisle-by-aisle checklist with brand-comparison worksheets.
Included in the launch list
Salt-Free Seasoning Guide
Every blend formula, scaled and printable for your spice cabinet door.
Included in the launch list