Heart Health

7 Day Low-Sodium Diet Meal Plan

By Our Nutrition Team | Jul 18, 2026

Heart-healthy meals under 1,500mg sodium per day using fresh herbs, citrus, and whole ingredients. Satisfying, flavorful eating that supports blood pressure control.

Sample 7-Day Low-Sodium Menu

Seven days of heart-healthy, low-sodium meals at ~1,800 kcal per day.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Oatmeal with Fresh Berries Lunch: Grilled Chicken & Quinoa Salad Dinner: Baked Cod & Roasted Vegetables	Breakfast: Veggie Egg White Omelet Lunch: Turkey & Hummus Wrap Dinner: Herb-Roasted Chicken & Sweet Potato	Breakfast: Greek Yogurt Parfait Lunch: Lentil & Vegetable Soup Dinner: Grilled Salmon & Brown Rice	Breakfast: Whole Grain Toast & Eggs Lunch: Chickpea Salad Bowl Dinner: Baked Turkey Meatballs & Pasta	Breakfast: Berry Smoothie Bowl Lunch: Grilled Chicken Caesar Salad Dinner: Shrimp & Vegetable Stir-Fry	Breakfast: Oatmeal with Banana & Walnuts Lunch: Tuna & White Bean Salad Dinner: Roasted Pork Tenderloin & Vegetables	Breakfast: Scrambled Eggs & Fruit Lunch: Mediterranean Bowl Dinner: Baked Chicken & Mashed Cauliflower
Daily Totals	Calories: 1,600 Protein: 102g Carbs: 164g Fat: 56g	Calories: 1,620 Protein: 114g Carbs: 156g Fat: 58g	Calories: 1,600 Protein: 94g Carbs: 190g Fat: 48g	Calories: 1,720 Protein: 94g Carbs: 188g Fat: 66g	Calories: 1,640 Protein: 106g Carbs: 174g Fat: 56g	Calories: 1,680 Protein: 110g Carbs: 166g Fat: 60g	Calories: 1,720 Protein: 104g Carbs: 158g Fat: 70g

Day 1

1,600 calories · 102g protein · 164g carbs · 56g fat

Breakfast (420 calories)

Oatmeal with Fresh Berries

Steel-cut oats with blueberries, strawberries, and a drizzle of honey. No added salt.

Lunch (600 calories)

Grilled Chicken & Quinoa Salad

Grilled chicken breast over quinoa with cucumber, tomato, and fresh herbs. Lemon-olive oil dressing.

Dinner (580 calories)

Baked Cod & Roasted Vegetables

Herb-crusted cod with roasted zucchini, bell peppers, and asparagus. Fresh lemon squeeze.

Day 2

1,620 calories · 114g protein · 156g carbs · 58g fat

Breakfast (460 calories)

Veggie Egg White Omelet

Egg white omelet with spinach, mushrooms, and cherry tomatoes. Whole grain toast with avocado.

Lunch (540 calories)

Turkey & Hummus Wrap

Whole wheat wrap with sliced turkey, hummus, lettuce, and cucumber. Side of carrot sticks.

Dinner (620 calories)

Herb-Roasted Chicken & Sweet Potato

Roasted chicken with rosemary and thyme. Baked sweet potato and steamed green beans.

Day 3

1,600 calories · 94g protein · 190g carbs · 48g fat

Breakfast (440 calories)

Greek Yogurt Parfait

Plain Greek yogurt with granola, fresh berries, and a drizzle of honey.

Lunch (540 calories)

Lentil & Vegetable Soup

Homemade lentil soup with carrots, celery, and kale. Seasoned with herbs, no salt. Whole grain roll.

Dinner (620 calories)

Grilled Salmon & Brown Rice

Grilled salmon with dill and lemon. Brown rice and steamed broccoli.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,720 calories · 94g protein · 188g carbs · 66g fat

Breakfast (500 calories)

Whole Grain Toast & Eggs

Two poached eggs on whole grain toast with sliced tomato and avocado.

Lunch (560 calories)

Chickpea Salad Bowl

Chickpeas over mixed greens with cucumber, red onion, and lemon-tahini dressing. No added salt.

Dinner (660 calories)

Baked Turkey Meatballs & Pasta

Lean turkey meatballs with whole wheat pasta. Fresh basil and olive oil. Steamed spinach.

Day 5

1,640 calories · 106g protein · 174g carbs · 56g fat

Breakfast (480 calories)

Berry Smoothie Bowl

Blended banana, berries, and almond milk topped with granola and chia seeds.

Lunch (580 calories)

Grilled Chicken Caesar Salad

Grilled chicken over romaine with homemade low-sodium Caesar dressing and whole grain croutons.

Dinner (580 calories)

Shrimp & Vegetable Stir-Fry

Sautéed shrimp with broccoli, snap peas, and carrots. Brown rice. Light ginger and lime, no soy sauce.

Day 6

1,680 calories · 110g protein · 166g carbs · 60g fat

Breakfast (520 calories)

Oatmeal with Banana & Walnuts

Steel-cut oats with sliced banana, walnuts, and cinnamon. No added salt.

Lunch (540 calories)

Tuna & White Bean Salad

Canned tuna (low-sodium) with white beans, red onion, and lemon. Mixed greens.

Dinner (620 calories)

Roasted Pork Tenderloin & Vegetables

Herb-rubbed pork tenderloin with roasted carrots and Brussels sprouts. Olive oil and rosemary.

Day 7

1,720 calories · 104g protein · 158g carbs · 70g fat

Breakfast (500 calories)

Scrambled Eggs & Fruit

Scrambled eggs with herbs. Side of melon, berries, and whole grain toast.

Lunch (600 calories)

Mediterranean Bowl

Quinoa with chickpeas, cucumber, tomato, olives (rinse to reduce sodium), and feta. Lemon dressing.

Dinner (620 calories)

Baked Chicken & Mashed Cauliflower

Herb-baked chicken breast with garlic mashed cauliflower and steamed asparagus.

Free Tools for This Plan

Macro Calculator TDEE Calculator Calorie Deficit Calculator

Browse Recipes

High Protein Recipes Quick Meals Meal Prep Recipes

Low-Sodium Diet FAQ

How much sodium should I eat on a low-sodium diet?

Most low-sodium diets aim for under 1,500mg to 2,000mg per day. For heart health, the American Heart Association recommends no more than 1,500mg daily for those with high blood pressure or heart conditions. Check with your doctor for your specific target.

What foods are high in sodium to avoid?

Avoid processed meats (bacon, deli meat, sausage), canned soups, packaged snacks, soy sauce, pickles, cheese, and most restaurant and fast food. Read labels — sodium hides in bread, cereal, and condiments. Choose fresh or frozen whole foods and cook at home.

How can I add flavor without salt?

Use fresh herbs (basil, rosemary, cilantro), citrus juice and zest, garlic, onion, vinegar, spices like cumin and paprika, and umami-rich ingredients like mushrooms and tomatoes. Roasting and grilling also bring out natural flavors.

Is a low-sodium diet good for everyone?

A low-sodium diet is especially important for people with high blood pressure, heart failure, or kidney disease. For healthy adults, reducing sodium can still support long-term heart health. Most people consume far more sodium than needed, so cutting back is generally beneficial.

Can I eat out on a low-sodium diet?

Yes, but it requires planning. Ask for no added salt, sauces on the side, and grilled or steamed options. Avoid fried foods and soups. Many restaurants add significant sodium — cooking at home gives you the most control.