7-Day No-Sugar Low-Sodium Meal Plan, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsSneaky Sources of Added SugarLow-Sodium OptionsMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

Sneaky Sources of Added Sugar

Low-Sodium Options

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto: Photography / Kelsey Hansen, Styling / Sammy MilaSalt and sugar are two ingredients that have stood the test of time to make our food taste delicious. But recently, we’ve seen the amounts of these ingredients creeping up higher and higher in sneaky places, like flavored yogurts, peanut butter, packaged snacks, sauces and frozen meals.While some sources of salt and sugar are easy to avoid, the hidden ones can make it hard to stick to a healthy diet. Heavily salting your food at home may play a part, but foods prepared outside of the home and packaged foods are generally the worst culprits. So instead of trying to always find low-sodium, no-added-sugar convenience foods, we focus on simple home-cooked breakfasts, lunches and dinners in this meal plan. Relying more on citrus, herbs and spices, rather than salt and sugar can drastically reduce your salt and sugar intake. And since potassium works to negate the effects of sodium in your body, this meal plan also includes plenty of foods high in potassium, such as spinach, kale, avocados and bananas.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.Why This Meal Plan Is Great for YouThis low-sodium, no-added-sugar diet plan sticks to 1,500 milligrams of sodium per day, the recommended amount from theAmerican Heart Associationwhen following a low-sodium diet. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Sneaky Sources of Added SugarFlavored Yogurt: Flavored yogurts of all types can be high in added sugars to make them sweeter and less tangy.Flavored Nondairy Milk:Vanilla or chocolate soy milk or almond milk can be high in added sugars, despite being seen as healthier alternatives to dairy milk.Peanut Butter:Some brands of peanut butter include added sugars to improve flavor, making it important to check the label for hidden sweeteners.Granola Bars:While convenient and often considered a healthy snack, many granola bars are packed with added sugars to improve taste and shelf life.Marinades: Commonly used to add flavor to meats and vegetables, marinades can contain significant amounts of added sugar, contributing to your overall intake without you realizing it.Salad Dressings:Store-bought salad dressings, especially those that are low-fat or labeled as “light,” often contain added sugars to enhance flavor.Pasta Sauce:Many commercial pasta sauces use added sugar to balance acidity and enhance flavor, making it another unexpected source of added sugar.Foods That Have Low-Sodium OptionsPrepared Broth: Look for broths labeled as “low sodium” or “no salt added.” These options significantly reduce your sodium intake while still providing flavor for soups, stews and other dishes.Canned Beans:Opt for canned beans labeled as “low sodium” or “no salt added.” You can also rinse regular canned beans under cold water to remove some of the added sodium.Tomato Paste:Choose tomato paste that is labeled “no salt added” or “low sodium.” This allows you to control the amount of salt in your recipes while still getting the rich tomato flavor.Canned Soup:Look for soups labeled as “low sodium” or “reduced sodium.” Be sure to check the nutrition label for the actual sodium content, as some options can still be quite high.How to Meal-Prep Your Week of Meals:PrepareSpinach & Feta Turkey Meatballs with Herbed Quinoafor lunch on Days 3 through 6.Prepare3-Ingredient Overnight Berry Mueslifor breakfast on Days 5 through 7.Day 1Breakfast (295 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (249 calories)1 large banana4 teaspoons unsalted natural peanut butterLunch (417 calories)1 servingNo-Cook Black Bean Salad1 medium appleP.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsDinner (270 calories)1 servingCreamy White Chili with Cream CheeseDaily Totals:1,506 calories, 77g fat, 70g protein, 153g carbohydrate, 41g fiber, 1,193mg sodiumTo make it 2,000 calories:Add 1 cup low-fat plain Greek yogurt and 1/2 cup berries to breakfast; add 1 servingBasic Green Salad with Vinaigretteand 1/4 cup unsalted sunflower seeds to dinner.Day 2Breakfast (289 calories)1 servingStrawberry-Blueberry-Banana SmoothieA.M. Snack (109 calories)2 cups cantaloupeLunch (270 calories)1 servingCreamy White Chili with Cream CheeseP.M. Snack (346 calories)1/3 cup unsalted roasted cashews1 cup blueberriesDinner (485 calories)1 servingOne-Pot Garlicky Shrimp & SpinachDaily Totals:1,499 calories, 77g fat, 74g protein, 145g carbohydrate, 30g fiber, 1,224mg sodiumTo make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 1/3 cup unsalted almonds at A.M. snack and increase to 1 1/2 cups blueberries at P.M. snack.Day 3Breakfast (351 calories)1 cup nonfat plain Greek yogurt1 medium pear, sliced3 Tbsp. slivered almondsA.M. Snack (54 calories)1 cup cantaloupeLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (233 calories)1/4 cup unsalted walnuts2 clementinesDinner (443 calories)1 servingZucchini EnchiladasDaily Totals:1,494 calories, 80g fat, 93g protein, 115g carbohydrate, 22g fiber, 984mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to A.M. snack, add 1 medium apple with 2 Tbsp. unsalted natural peanut butter at lunch, increase to 1/3 cup walnuts at P.M. snack.Day 4Breakfast (289 calories)1 servingStrawberry-Blueberry-Banana SmoothieA.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (84 calories)10 dried apricotsDinner (452 calories)1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini DressingDaily Totals:1,512 calories, 78g fat, 97g protein, 137g carbohydrate, 24g fiber, 992mg sodiumTo make it 2,000 calories:Increase to 1/2 cup almonds at morning snack, add 2 Tbsp. natural peanut butter and a medium apple to lunch and increase to 18 apricots at P.M. snack.Jamie VespaDay 5Breakfast (220 calories)1 serving3-Ingredient Overnight Berry MuesliA.M. Snack (318 calories)1 large banana2 tablespoons unsalted almond butterLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (200 calories)1 cup edamame in podsDinner (363 calories)1 serving20-Minute Creamy Tomato Salmon SkilletDaily Totals:1,512 calories, 72g fat, 98g protein, 130g carbohydrate, 28g fiber, 1,043mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1/4 cup almond butter at A.M. snack, increase to 1 3/4 cups edamame at P.M. snack,Carolyn HodgesDay 6Breakfast (220 calories)1 serving3-Ingredient Overnight Berry MuesliA.M. Snack (342 calories)2 cups blackberries1/3 cup unsalted walnutsLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (174 calories)1 cup low-fat plain kefir1 cup raspberriesDinner (354 calories)1 servingCreamy Chicken, Brussels Sprouts & Mushrooms One-Pot PastaDaily Totals:1,502 calories, 65g fat, 88g protein, 164g carbohydrate, 43g fiber, 1,204mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase walnuts to 1/2 cup at A.M. snack and add 1 medium apple with 1 1/2 Tbsp. unsalted natural peanut butter to lunch.Day 7Breakfast (220 calories)1 serving3-Ingredient Overnight Berry MuesliA.M. Snack (289 calories)1 pear1 cup low-fat plain kefir1 tablespoon chopped unsalted walnutsLunch (308 calories)1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 medium orangeP.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsDinner (408 calories)1 servingSheet-Pan Balsamic-Parmesan Chicken & VegetablesDaily Totals:1,499 calories, 77g fat, 75g protein, 148g carbohydrate, 34g fiber, 1,042mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase kefir to 1 1/4 cups and walnuts to 1/3 cup at A.M. snack and add 1 large banana to P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Close

Photo: Photography / Kelsey Hansen, Styling / Sammy Mila

Salt and sugar are two ingredients that have stood the test of time to make our food taste delicious. But recently, we’ve seen the amounts of these ingredients creeping up higher and higher in sneaky places, like flavored yogurts, peanut butter, packaged snacks, sauces and frozen meals.While some sources of salt and sugar are easy to avoid, the hidden ones can make it hard to stick to a healthy diet. Heavily salting your food at home may play a part, but foods prepared outside of the home and packaged foods are generally the worst culprits. So instead of trying to always find low-sodium, no-added-sugar convenience foods, we focus on simple home-cooked breakfasts, lunches and dinners in this meal plan. Relying more on citrus, herbs and spices, rather than salt and sugar can drastically reduce your salt and sugar intake. And since potassium works to negate the effects of sodium in your body, this meal plan also includes plenty of foods high in potassium, such as spinach, kale, avocados and bananas.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.Why This Meal Plan Is Great for YouThis low-sodium, no-added-sugar diet plan sticks to 1,500 milligrams of sodium per day, the recommended amount from theAmerican Heart Associationwhen following a low-sodium diet. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Sneaky Sources of Added SugarFlavored Yogurt: Flavored yogurts of all types can be high in added sugars to make them sweeter and less tangy.Flavored Nondairy Milk:Vanilla or chocolate soy milk or almond milk can be high in added sugars, despite being seen as healthier alternatives to dairy milk.Peanut Butter:Some brands of peanut butter include added sugars to improve flavor, making it important to check the label for hidden sweeteners.Granola Bars:While convenient and often considered a healthy snack, many granola bars are packed with added sugars to improve taste and shelf life.Marinades: Commonly used to add flavor to meats and vegetables, marinades can contain significant amounts of added sugar, contributing to your overall intake without you realizing it.Salad Dressings:Store-bought salad dressings, especially those that are low-fat or labeled as “light,” often contain added sugars to enhance flavor.Pasta Sauce:Many commercial pasta sauces use added sugar to balance acidity and enhance flavor, making it another unexpected source of added sugar.Foods That Have Low-Sodium OptionsPrepared Broth: Look for broths labeled as “low sodium” or “no salt added.” These options significantly reduce your sodium intake while still providing flavor for soups, stews and other dishes.Canned Beans:Opt for canned beans labeled as “low sodium” or “no salt added.” You can also rinse regular canned beans under cold water to remove some of the added sodium.Tomato Paste:Choose tomato paste that is labeled “no salt added” or “low sodium.” This allows you to control the amount of salt in your recipes while still getting the rich tomato flavor.Canned Soup:Look for soups labeled as “low sodium” or “reduced sodium.” Be sure to check the nutrition label for the actual sodium content, as some options can still be quite high.How to Meal-Prep Your Week of Meals:PrepareSpinach & Feta Turkey Meatballs with Herbed Quinoafor lunch on Days 3 through 6.Prepare3-Ingredient Overnight Berry Mueslifor breakfast on Days 5 through 7.Day 1Breakfast (295 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (249 calories)1 large banana4 teaspoons unsalted natural peanut butterLunch (417 calories)1 servingNo-Cook Black Bean Salad1 medium appleP.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsDinner (270 calories)1 servingCreamy White Chili with Cream CheeseDaily Totals:1,506 calories, 77g fat, 70g protein, 153g carbohydrate, 41g fiber, 1,193mg sodiumTo make it 2,000 calories:Add 1 cup low-fat plain Greek yogurt and 1/2 cup berries to breakfast; add 1 servingBasic Green Salad with Vinaigretteand 1/4 cup unsalted sunflower seeds to dinner.Day 2Breakfast (289 calories)1 servingStrawberry-Blueberry-Banana SmoothieA.M. Snack (109 calories)2 cups cantaloupeLunch (270 calories)1 servingCreamy White Chili with Cream CheeseP.M. Snack (346 calories)1/3 cup unsalted roasted cashews1 cup blueberriesDinner (485 calories)1 servingOne-Pot Garlicky Shrimp & SpinachDaily Totals:1,499 calories, 77g fat, 74g protein, 145g carbohydrate, 30g fiber, 1,224mg sodiumTo make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 1/3 cup unsalted almonds at A.M. snack and increase to 1 1/2 cups blueberries at P.M. snack.Day 3Breakfast (351 calories)1 cup nonfat plain Greek yogurt1 medium pear, sliced3 Tbsp. slivered almondsA.M. Snack (54 calories)1 cup cantaloupeLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (233 calories)1/4 cup unsalted walnuts2 clementinesDinner (443 calories)1 servingZucchini EnchiladasDaily Totals:1,494 calories, 80g fat, 93g protein, 115g carbohydrate, 22g fiber, 984mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to A.M. snack, add 1 medium apple with 2 Tbsp. unsalted natural peanut butter at lunch, increase to 1/3 cup walnuts at P.M. snack.Day 4Breakfast (289 calories)1 servingStrawberry-Blueberry-Banana SmoothieA.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (84 calories)10 dried apricotsDinner (452 calories)1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini DressingDaily Totals:1,512 calories, 78g fat, 97g protein, 137g carbohydrate, 24g fiber, 992mg sodiumTo make it 2,000 calories:Increase to 1/2 cup almonds at morning snack, add 2 Tbsp. natural peanut butter and a medium apple to lunch and increase to 18 apricots at P.M. snack.Jamie VespaDay 5Breakfast (220 calories)1 serving3-Ingredient Overnight Berry MuesliA.M. Snack (318 calories)1 large banana2 tablespoons unsalted almond butterLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (200 calories)1 cup edamame in podsDinner (363 calories)1 serving20-Minute Creamy Tomato Salmon SkilletDaily Totals:1,512 calories, 72g fat, 98g protein, 130g carbohydrate, 28g fiber, 1,043mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1/4 cup almond butter at A.M. snack, increase to 1 3/4 cups edamame at P.M. snack,Carolyn HodgesDay 6Breakfast (220 calories)1 serving3-Ingredient Overnight Berry MuesliA.M. Snack (342 calories)2 cups blackberries1/3 cup unsalted walnutsLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (174 calories)1 cup low-fat plain kefir1 cup raspberriesDinner (354 calories)1 servingCreamy Chicken, Brussels Sprouts & Mushrooms One-Pot PastaDaily Totals:1,502 calories, 65g fat, 88g protein, 164g carbohydrate, 43g fiber, 1,204mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase walnuts to 1/2 cup at A.M. snack and add 1 medium apple with 1 1/2 Tbsp. unsalted natural peanut butter to lunch.Day 7Breakfast (220 calories)1 serving3-Ingredient Overnight Berry MuesliA.M. Snack (289 calories)1 pear1 cup low-fat plain kefir1 tablespoon chopped unsalted walnutsLunch (308 calories)1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 medium orangeP.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsDinner (408 calories)1 servingSheet-Pan Balsamic-Parmesan Chicken & VegetablesDaily Totals:1,499 calories, 77g fat, 75g protein, 148g carbohydrate, 34g fiber, 1,042mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase kefir to 1 1/4 cups and walnuts to 1/3 cup at A.M. snack and add 1 large banana to P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Salt and sugar are two ingredients that have stood the test of time to make our food taste delicious. But recently, we’ve seen the amounts of these ingredients creeping up higher and higher in sneaky places, like flavored yogurts, peanut butter, packaged snacks, sauces and frozen meals.While some sources of salt and sugar are easy to avoid, the hidden ones can make it hard to stick to a healthy diet. Heavily salting your food at home may play a part, but foods prepared outside of the home and packaged foods are generally the worst culprits. So instead of trying to always find low-sodium, no-added-sugar convenience foods, we focus on simple home-cooked breakfasts, lunches and dinners in this meal plan. Relying more on citrus, herbs and spices, rather than salt and sugar can drastically reduce your salt and sugar intake. And since potassium works to negate the effects of sodium in your body, this meal plan also includes plenty of foods high in potassium, such as spinach, kale, avocados and bananas.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.Why This Meal Plan Is Great for YouThis low-sodium, no-added-sugar diet plan sticks to 1,500 milligrams of sodium per day, the recommended amount from theAmerican Heart Associationwhen following a low-sodium diet. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Sneaky Sources of Added SugarFlavored Yogurt: Flavored yogurts of all types can be high in added sugars to make them sweeter and less tangy.Flavored Nondairy Milk:Vanilla or chocolate soy milk or almond milk can be high in added sugars, despite being seen as healthier alternatives to dairy milk.Peanut Butter:Some brands of peanut butter include added sugars to improve flavor, making it important to check the label for hidden sweeteners.Granola Bars:While convenient and often considered a healthy snack, many granola bars are packed with added sugars to improve taste and shelf life.Marinades: Commonly used to add flavor to meats and vegetables, marinades can contain significant amounts of added sugar, contributing to your overall intake without you realizing it.Salad Dressings:Store-bought salad dressings, especially those that are low-fat or labeled as “light,” often contain added sugars to enhance flavor.Pasta Sauce:Many commercial pasta sauces use added sugar to balance acidity and enhance flavor, making it another unexpected source of added sugar.Foods That Have Low-Sodium OptionsPrepared Broth: Look for broths labeled as “low sodium” or “no salt added.” These options significantly reduce your sodium intake while still providing flavor for soups, stews and other dishes.Canned Beans:Opt for canned beans labeled as “low sodium” or “no salt added.” You can also rinse regular canned beans under cold water to remove some of the added sodium.Tomato Paste:Choose tomato paste that is labeled “no salt added” or “low sodium.” This allows you to control the amount of salt in your recipes while still getting the rich tomato flavor.Canned Soup:Look for soups labeled as “low sodium” or “reduced sodium.” Be sure to check the nutrition label for the actual sodium content, as some options can still be quite high.How to Meal-Prep Your Week of Meals:PrepareSpinach & Feta Turkey Meatballs with Herbed Quinoafor lunch on Days 3 through 6.Prepare3-Ingredient Overnight Berry Mueslifor breakfast on Days 5 through 7.Day 1Breakfast (295 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (249 calories)1 large banana4 teaspoons unsalted natural peanut butterLunch (417 calories)1 servingNo-Cook Black Bean Salad1 medium appleP.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsDinner (270 calories)1 servingCreamy White Chili with Cream CheeseDaily Totals:1,506 calories, 77g fat, 70g protein, 153g carbohydrate, 41g fiber, 1,193mg sodiumTo make it 2,000 calories:Add 1 cup low-fat plain Greek yogurt and 1/2 cup berries to breakfast; add 1 servingBasic Green Salad with Vinaigretteand 1/4 cup unsalted sunflower seeds to dinner.Day 2Breakfast (289 calories)1 servingStrawberry-Blueberry-Banana SmoothieA.M. Snack (109 calories)2 cups cantaloupeLunch (270 calories)1 servingCreamy White Chili with Cream CheeseP.M. Snack (346 calories)1/3 cup unsalted roasted cashews1 cup blueberriesDinner (485 calories)1 servingOne-Pot Garlicky Shrimp & SpinachDaily Totals:1,499 calories, 77g fat, 74g protein, 145g carbohydrate, 30g fiber, 1,224mg sodiumTo make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 1/3 cup unsalted almonds at A.M. snack and increase to 1 1/2 cups blueberries at P.M. snack.Day 3Breakfast (351 calories)1 cup nonfat plain Greek yogurt1 medium pear, sliced3 Tbsp. slivered almondsA.M. Snack (54 calories)1 cup cantaloupeLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (233 calories)1/4 cup unsalted walnuts2 clementinesDinner (443 calories)1 servingZucchini EnchiladasDaily Totals:1,494 calories, 80g fat, 93g protein, 115g carbohydrate, 22g fiber, 984mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to A.M. snack, add 1 medium apple with 2 Tbsp. unsalted natural peanut butter at lunch, increase to 1/3 cup walnuts at P.M. snack.Day 4Breakfast (289 calories)1 servingStrawberry-Blueberry-Banana SmoothieA.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (84 calories)10 dried apricotsDinner (452 calories)1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini DressingDaily Totals:1,512 calories, 78g fat, 97g protein, 137g carbohydrate, 24g fiber, 992mg sodiumTo make it 2,000 calories:Increase to 1/2 cup almonds at morning snack, add 2 Tbsp. natural peanut butter and a medium apple to lunch and increase to 18 apricots at P.M. snack.Jamie VespaDay 5Breakfast (220 calories)1 serving3-Ingredient Overnight Berry MuesliA.M. Snack (318 calories)1 large banana2 tablespoons unsalted almond butterLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (200 calories)1 cup edamame in podsDinner (363 calories)1 serving20-Minute Creamy Tomato Salmon SkilletDaily Totals:1,512 calories, 72g fat, 98g protein, 130g carbohydrate, 28g fiber, 1,043mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1/4 cup almond butter at A.M. snack, increase to 1 3/4 cups edamame at P.M. snack,Carolyn HodgesDay 6Breakfast (220 calories)1 serving3-Ingredient Overnight Berry MuesliA.M. Snack (342 calories)2 cups blackberries1/3 cup unsalted walnutsLunch (412 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (174 calories)1 cup low-fat plain kefir1 cup raspberriesDinner (354 calories)1 servingCreamy Chicken, Brussels Sprouts & Mushrooms One-Pot PastaDaily Totals:1,502 calories, 65g fat, 88g protein, 164g carbohydrate, 43g fiber, 1,204mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase walnuts to 1/2 cup at A.M. snack and add 1 medium apple with 1 1/2 Tbsp. unsalted natural peanut butter to lunch.Day 7Breakfast (220 calories)1 serving3-Ingredient Overnight Berry MuesliA.M. Snack (289 calories)1 pear1 cup low-fat plain kefir1 tablespoon chopped unsalted walnutsLunch (308 calories)1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 medium orangeP.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsDinner (408 calories)1 servingSheet-Pan Balsamic-Parmesan Chicken & VegetablesDaily Totals:1,499 calories, 77g fat, 75g protein, 148g carbohydrate, 34g fiber, 1,042mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase kefir to 1 1/4 cups and walnuts to 1/3 cup at A.M. snack and add 1 large banana to P.M. snack.

Salt and sugar are two ingredients that have stood the test of time to make our food taste delicious. But recently, we’ve seen the amounts of these ingredients creeping up higher and higher in sneaky places, like flavored yogurts, peanut butter, packaged snacks, sauces and frozen meals.

While some sources of salt and sugar are easy to avoid, the hidden ones can make it hard to stick to a healthy diet. Heavily salting your food at home may play a part, but foods prepared outside of the home and packaged foods are generally the worst culprits. So instead of trying to always find low-sodium, no-added-sugar convenience foods, we focus on simple home-cooked breakfasts, lunches and dinners in this meal plan. Relying more on citrus, herbs and spices, rather than salt and sugar can drastically reduce your salt and sugar intake. And since potassium works to negate the effects of sodium in your body, this meal plan also includes plenty of foods high in potassium, such as spinach, kale, avocados and bananas.

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.

This low-sodium, no-added-sugar diet plan sticks to 1,500 milligrams of sodium per day, the recommended amount from theAmerican Heart Associationwhen following a low-sodium diet. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Foods That Have Low-Sodium Options

How to Meal-Prep Your Week of Meals:

Breakfast (295 calories)

A.M. Snack (249 calories)

Lunch (417 calories)

P.M. Snack (275 calories)

Dinner (270 calories)

Daily Totals:1,506 calories, 77g fat, 70g protein, 153g carbohydrate, 41g fiber, 1,193mg sodium

To make it 2,000 calories:Add 1 cup low-fat plain Greek yogurt and 1/2 cup berries to breakfast; add 1 servingBasic Green Salad with Vinaigretteand 1/4 cup unsalted sunflower seeds to dinner.

Breakfast (289 calories)

A.M. Snack (109 calories)

Lunch (270 calories)

P.M. Snack (346 calories)

Dinner (485 calories)

Daily Totals:1,499 calories, 77g fat, 74g protein, 145g carbohydrate, 30g fiber, 1,224mg sodium

To make it 2,000 calories:Add 2 scrambled eggs to breakfast, add 1/3 cup unsalted almonds at A.M. snack and increase to 1 1/2 cups blueberries at P.M. snack.

Breakfast (351 calories)

A.M. Snack (54 calories)

Lunch (412 calories)

P.M. Snack (233 calories)

Dinner (443 calories)

Daily Totals:1,494 calories, 80g fat, 93g protein, 115g carbohydrate, 22g fiber, 984mg sodium

To make it 2,000 calories:Add 2 hard-boiled eggs to A.M. snack, add 1 medium apple with 2 Tbsp. unsalted natural peanut butter at lunch, increase to 1/3 cup walnuts at P.M. snack.

A.M. Snack (275 calories)

P.M. Snack (84 calories)

Dinner (452 calories)

Daily Totals:1,512 calories, 78g fat, 97g protein, 137g carbohydrate, 24g fiber, 992mg sodium

To make it 2,000 calories:Increase to 1/2 cup almonds at morning snack, add 2 Tbsp. natural peanut butter and a medium apple to lunch and increase to 18 apricots at P.M. snack.

Jamie Vespa

Breakfast (220 calories)

A.M. Snack (318 calories)

P.M. Snack (200 calories)

Dinner (363 calories)

Daily Totals:1,512 calories, 72g fat, 98g protein, 130g carbohydrate, 28g fiber, 1,043mg sodium

To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1/4 cup almond butter at A.M. snack, increase to 1 3/4 cups edamame at P.M. snack,

Carolyn Hodges

A.M. Snack (342 calories)

P.M. Snack (174 calories)

Dinner (354 calories)

Daily Totals:1,502 calories, 65g fat, 88g protein, 164g carbohydrate, 43g fiber, 1,204mg sodium

To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase walnuts to 1/2 cup at A.M. snack and add 1 medium apple with 1 1/2 Tbsp. unsalted natural peanut butter to lunch.

A.M. Snack (289 calories)

Lunch (308 calories)

Dinner (408 calories)

Daily Totals:1,499 calories, 77g fat, 75g protein, 148g carbohydrate, 34g fiber, 1,042mg sodium

To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase kefir to 1 1/4 cups and walnuts to 1/3 cup at A.M. snack and add 1 large banana to P.M. snack.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.