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.