7 Day Low-Sodium Diet Meal Plan + Vegan

7 Day Low-Sodium Diet Meal Plan

This vegan, low-sodium meal plan is designed to help you meet your daily nutritional goals, including staying below 2000 mg of sodium per day, while providing adequate protein, fiber, and healthy fats. This meal plan includes approximate values for Calories, Total Carbohydrates, Protein, Fiber, Sodium, Total Fat, and Saturated Fat¹.

Day 1: Balance and Freshness

Calories: ~2000 kcal
Total Carbohydrates: 260g
Protein: 65g
Fiber: 40g
Sodium: 1600 mg
Total Fat: 70g
Saturated Fat: 7g

🥞 Breakfast

Chia seed pudding made with unsweetened almond milk and fresh berries
A banana

🥗 Lunch

Quinoa salad with mixed greens, cucumbers, cherry tomatoes, avocado, and lemon-tahini dressing
Roasted chickpeas

🍲 Dinner

Lentil and vegetable stew (low-sodium broth, lentils, carrots, celery, and spinach)
Brown rice

🥕 Snacks

Unsalted almonds and apple slices
Baby carrots with homemade low-sodium hummus

Day 2: Protein-Packed Choices

Calories: ~2050 kcal
Total Carbohydrates: 240g
Protein: 70g
Fiber: 42g
Sodium: 1800 mg
Total Fat: 75g
Saturated Fat: 8g

🍓 Breakfast

Oatmeal with chia seeds, unsweetened almond milk, and fresh strawberries
A small handful of walnuts

🥙 Lunch

Vegan tofu wrap with avocado, lettuce, shredded carrots, and low-sodium tahini dressing²
Cucumber slices

🍲 Dinner

Stir-fried tofu with broccoli, bell peppers, and carrots (with low-sodium soy sauce)
Brown rice

🥑 Snacks

Unsalted trail mix with dried fruits and nuts
Fresh apple with almond butter

Day 3: Plant-Based Power

Calories: ~2000 kcal
Total Carbohydrates: 265g
Protein: 68g
Fiber: 40g
Sodium: 1500 mg
Total Fat: 65g
Saturated Fat: 7g

🍌 Breakfast

Smoothie made with spinach, banana, chia seeds, and unsweetened almond milk
Whole grain toast with avocado and hemp seeds

🥗 Lunch

Quinoa and black bean salad with diced tomatoes, corn, and lime vinaigrette
Mixed green salad with lemon-olive oil dressing

🍲 Dinner

Whole wheat spaghetti with low-sodium marinara sauce, sautéed mushrooms, and zucchini
Steamed broccoli

🥕 Snacks

Baby carrots with homemade hummus
Unsalted pumpkin seeds

Day 4: Fiber-Filled and Protein-Rich

Calories: ~2050 kcal
Total Carbohydrates: 250g
Protein: 67g
Fiber: 45g
Sodium: 1700 mg
Total Fat: 72g
Saturated Fat: 8g

🥑 Breakfast

Whole wheat toast with peanut butter (unsalted) and banana slices
A small handful of chia seeds sprinkled on top

🥗 Lunch

Chickpea salad with mixed greens, diced cucumbers, red onions, tomatoes, and lemon vinaigrette
Whole wheat pita bread

🍲 Dinner

Vegan chili made with black beans, kidney beans, tomatoes, onions, and spices (use low-sodium broth or no-salt-added beans)
A side of steamed kale

🥜 Snacks

Unsalted mixed nuts
Celery sticks with unsalted almond butter

Day 5: Balanced Nutrition

Calories: ~2000 kcal
Total Carbohydrates: 255g
Protein: 70g
Fiber: 38g
Sodium: 1650 mg
Total Fat: 68g
Saturated Fat: 7g

🍇 Breakfast

Overnight oats made with rolled oats, chia seeds, almond milk, and fresh berries
A small handful of almonds

🌯 Lunch

Vegan burrito with black beans, brown rice, avocado, lettuce, and salsa (use low-sodium salsa or make your own)
Side of corn tortilla chips (unsalted)

🍲 Dinner

Tofu stir-fry with snap peas, bell peppers, and onions with low-sodium soy sauce
Quinoa

🥕 Snacks

Apple slices with unsalted peanut butter
Homemade energy balls made with dates, oats, and chia seeds

Day 6: Nutrient-Rich Selections

Calories: ~2000 kcal
Total Carbohydrates: 240g
Protein: 65g
Fiber: 40g
Sodium: 1800 mg
Total Fat: 70g
Saturated Fat: 7g

🍇 Breakfast

Smoothie bowl with kale, spinach, banana, chia seeds, and almond milk, topped with fresh fruit and unsweetened coconut flakes

🥗 Lunch

Quinoa and roasted vegetable salad (sweet potatoes, Brussels sprouts, red onion) with lemon vinaigrette
Lentil soup (made with low-sodium broth)

🍲 Dinner

Vegan curry with chickpeas, cauliflower, and spinach, served over brown rice (use low-sodium vegetable broth)

🥒 Snacks

Unsalted sunflower seeds
Sliced cucumber with homemade hummus

Day 7: Light but Flavorful

Calories: ~2000 kcal
Total Carbohydrates: 260g
Protein: 68g
Fiber: 42g
Sodium: 1600 mg
Total Fat: 65g
Saturated Fat: 6g

🥣 Breakfast

Vegan protein smoothie with plant-based protein powder, spinach, almond milk, banana, and a tablespoon of almond butter

🥗 Lunch

Mediterranean quinoa salad with cucumbers, tomatoes, olives, and lemon-tahini dressing³
Roasted chickpeas for extra protein

🍲 Dinner

Vegan shepherd’s pie with mashed sweet potatoes, lentils, and vegetables (use low-sodium broth)
Side of steamed green beans

🥜 Snacks

Fresh fruit slices with unsalted almond butter
Homemade energy balls with oats, dates, and chia seeds

Conclusion

This vegan, low-sodium meal plan provides sufficient protein, fiber, and healthy fats while keeping sodium intake under 2000 mg per day. The focus on whole grains, legumes, vegetables, and plant-based fats ensures balanced nutrition, helping you meet your daily requirements in a heart-healthy way.