In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo:Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
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, healthylow-sodium home-cooked recipescome 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 thisHeart-Healthy Meal Plan at 1,500 Calories.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal 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
Make theZucchini Noodles with Quick Turkey Bologneseand store in four separatemeal-prep containersto have for lunch on Days 2, 3, 4 and 5.
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.
Rachel Marek
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
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
Breakfast (440 calories, 406 mg sodium)
Meal-Prep Tip:Save the other 1/2 serving of theSpinach-Avocado Smoothieto have on Day 5.
A.M. Snack (54 calories, 26 mg sodium)
P.M. Snack (210 calories, 54 mg sodium)
Dinner (374 calories, 378 mg sodium)
Evening Snack (93 calories, 2 mg sodium)
How to Make the Most Delicious Popcorn at Home
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
A.M. Snack (64 calories, 1 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
Meal-Prep Tip:ThePork Carnitasrecipe for tonight’s dinner is a slow-cooker recipe. Get it going early enough in the day so it’s ready come dinnertime.
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 thePork Carnitas(1 taco) and 1 serving of thePineapple & Avocado Saladto 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
Meal-Prep Tip:Save the other 1/2 serving of theSpinach-Avocado Smoothieto 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)
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
Breakfast (307 calories, 157 mg sodium)
A.M. Snack (243 calories, 120 mg sodium)
Lunch (301 calories, 466 mg sodium)
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.
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
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