Are you looking for a meal plan that focuses on both low sodium and low carb? And obviously, you also want it to be easy and delicious. Otherwise what would be the point? Luckily, our pre-made meal plans have got you covered. This 7-day low sodium, low carb meal plan is designed for those who want to maintain a healthy diet and lower their carb and salt intake, without sacrificing taste. Full of nutrient-dense foods and simple recipes, it鈥檚 ideal for anyone looking to reduce sodium and carbs in their diet.
7-Day Low Sodium Low Carb Meal Plan
This 7-day low carb and low sodium meal plan is designed to keep you on track while maintaining your health goals. It balances nutrient-dense foods, lean proteins, and healthy fats, and uses a 1,600-calorie recommendation. If you want to see which recipes you need to batch cook, check out this table first. Or you can read more about this diet and the benefits here. Otherwise, just scroll down for your meal plan!
Each day, there is less than 26% carbs and under 2000 mg of sodium intake. Staying within these limits helps manage blood pressure, support heart health, and control blood sugar levels, making your meals both delicious and health-conscious. Check out the variety of tasty recipes that make sticking to a low carb and low sodium diet easy and enjoyable!
Kickstart Your Week with Easy Prep
The first day of any meal plan can feel overwhelming, especially if you鈥檙e new to prepping low sodium, low carb meals. To make things easier, it鈥檚 a good idea to batch-cook certain ingredients you鈥檒l use multiple times throughout the week, like chicken or vegetables.聽For a clearer view, check out the table below for this week鈥檚 recipe repeats, along with our meal prep tips and food safety reminders.
You can also pre-wash and chop your produce, making it easier to assemble meals in a hurry. Storing components like cooked proteins, veggies, and sauces in airtight containers can save you tons of time during the week and ensure you stay on track with your diet goals.
- Breakfast: Breakfast Burrito with Avocado, Tomatoes, and Kale
Tip: Prep the avocado, tomatoes, and kale the night before. Store separately, then quickly assemble in the morning. Leftovers stay fresh for up to 2 days. - Lunch: Lemon Garlic Butter Chicken and Green Beans
Tip: Marinate the chicken the night before for more flavor. Cook extra green beans and store in an airtight container for future meals. - Snack: Strawberry Peach Smoothie
Tip: To keep the smoothie extra creamy and well-blended, blend the ingredients until completely smooth. If the smoothie is too thick, add a little more almond milk to reach the right consistency. - Dinner: Low Sodium Roast Beef & Gravy with Healthy Caesar Salad (Low Carb, Low Sodium)
Tip: Make a larger portion of roast beef and gravy for leftovers later in the week. Prep your salad in the morning for quick assembly at dinner.
To meet 1,600 kcal recommendation:
Add a Healthy Caesar Salad (Low Carb, Low Sodium) to your dinner (Approx. 235 calories).
Getting organized on Day 1 will make the rest of your week flow smoothly!
Flavor-Packed and Easy Meals
- Breakfast: Croissant Omelet Breakfast Casserole
Tip: Assemble the casserole the night before and bake in the morning for a stress-free breakfast. - Lunch: Chicken & Brussels Sprouts with Mustard
Tip:聽Roast the Brussels sprouts ahead of time to cut down on cooking time. - Snack: Crispy Low Carb Keto Cauliflower Bites
Tip: Pre-bake a batch and store them in a single layer on a baking sheet. This keeps them crispy and ready to reheat quickly in the oven for a crunchier snack. - Dinner: Tuscan Herb Pork Tenderloin with White Beans
Tip: To keep the pork juicy, sear it quickly in a hot pan before roasting. This helps to lock in moisture and gives the meat a nice crust.
To meet 1,600 kcal recommendation:
Add 1/2 cup of cooked brown rice as a side to your lunch (approx. 134 calories).
Nutrient-Dense Options
- Breakfast: Gordon Ramsay Scrambled Eggs
Tip: Whisk the eggs with a bit of milk or water and season them ahead of time. When you’re ready to cook, the eggs will fluff up nicely with minimal prep. - Lunch: Turkey Skillet Dinner with Sweet Potatoes and Kale
Tip: Make a large batch of turkey skillet to have leftovers. Pre-cook the sweet potatoes to save time. - Snack: Vegetable Snack Packs
Tip: Pre-pack veggie sticks like carrots, celery, and cucumber for a quick grab-and-go snack throughout the week. - Dinner: Pistachio-Crusted Salmon
Tip: Prep the pistachio topping in advance. Store in an airtight container for quick use.
Quick and Efficient
- Breakfast: Breakfast Bowls with Eggs, Avocado, and Tomato
Tip: Cook the eggs and chop veggies in advance. Store separately and quickly assemble in the morning. - Lunch: Lemon Garlic Butter Chicken and Green Beans
Tip: This lunch repeats from Day 1. Refer back for preparation details. - Snack: Crispy Low Carb Keto Cauliflower Bites
Tip: Reheat pre-cooked cauliflower bites for a fast, healthy snack. - Dinner: Tuscan Herb Pork Tenderloin with White Beans
Tip: For preparation tips, refer to Day 2 dinner.
To meet 1,600 kcal recommendation:
Add a side Garden Salad to complete your lunch (approx. 132 calories).
Simple and Fresh
- Breakfast: Roasted Tomato Mozzarella Avocado Toast
Tip: Toast the bread in a skillet with a little olive oil to give it a golden, crispy edge before topping it with tomatoes and mozzarella. - Lunch: Broccoli Cheese Stuffed Chicken Breast
Tip: Prepare and stuff the chicken breasts with cheese and broccoli the night before. Simply bake in the oven the next day for a hassle-free meal. - Snack: Strawberry Peach Smoothie
Tip: For smoothie prep details, refer back to Day 1鈥檚 snack. - Dinner: Turkey and Mushroom Mince
Tip: Batch cook the turkey and mushrooms to make the meal prep easier.
To meet 1,600 kcal recommendation:
Complete your dinner with a serving of Low sodium low carb Greek salad (approx. 133 calories).
Stay On Track with Repeats
- Breakfast: Breakfast Bowls
Tip: For prep tips, refer to Day 4鈥檚 breakfast. - Lunch: Grilled Salmon and Vegetables Pasta
Tip: Cook the salmon and vegetables in advance and store them separately. When ready to eat, just toss them with pre-cooked pasta and a splash of lemon juice for a fresh and quick lunch. - Snack: Crispy Low Carb Keto Cauliflower Bites
Tip: For snack prep, refer to Day 2鈥檚 tips. - Dinner: Chicken Taco Lettuce Wraps
Tip: Prep chicken and toppings ahead of time for easy taco assembly. Store them in airtight containers for freshness.
To meet 1,600 kcal recommendation:
Add a Healthy Caesar Salad (Low Carb, Low Sodium) to your lunch (Approx. 235 calories).
Wrapping Up Your Week
- Breakfast: Roasted Tomato Mozzarella Avocado Toast
Tip: Check out Day 5鈥檚 breakfast tip for prep details. - Lunch: Broccoli Cheese Stuffed Chicken Breast
Tip: Check out Day 5’s lunch tip for prep details. - Snack: Zucchini Bagels (Low Carb, Keto)
Tip: Prepare the bagels in batches and store in the fridge. Perfect for a quick and satisfying snack. - Dinner: Turkey and Mushroom Mince
Tip: Refer back to Day 5鈥檚 dinner tips for easy prep.
To meet 1,600 kcal recommendation:
Add 1/2 cup of cooked brown rice as a side to your lunch (approx. 134 calories) and complete your dinner with a serving of low sodium low carb Greek salad (approx. 133 calories).
Below is a quick overview of the recipes that are repeated during the 7-Day Low Carb and Low Sodium Meal Plan:
| Recipes | Number of servings to prepare | Day and meal planned |
| 2 servings | Day 1 and 4 Lunch | |
| 2 servings | Day 1 and 5 Snack | |
| 3 servings | Day 2, 4 and 6 Snack | |
| 2 servings | Day 2, 4 and 7 Dinner | |
| 2 servings | Day 5 and 7 Breakfast | |
| 2 servings | Day 2 and 6 Lunch | |
| 2 servings | Day 5 and 7 Lunch | |
| 2 servings | Day 5 and 7 Dinner |
Helpful Tips for This Meal Plan
- Plan Your Meals: Prepare and portion meals ahead of time to stay on track with your low sodium, low carb goals.
- Check Labels: Always read labels to ensure packaged foods fit within your sodium and carb limits.
- Add Flavor Wisely: Use herbs, spices, and fresh ingredients to enhance flavor without extra sodium.
By following these tips, you can effectively manage your sodium and carb intake while enjoying delicious and nutritious meals.
What is a Low Sodium and Low Carb Diet?
A low sodium, low carb diet focuses on reducing both sodium and carbohydrate intake. This diet helps manage blood pressure, stabilize blood sugar levels, and promote overall heart health by prioritizing foods that are naturally low in sodium and carbs.
Benefits of This Diet
There are plenty of benefits to following a low-carb, low-sodium diet, making it a healthy and effective choice for many. Here are some of the most important ones:
- Heart Health: Lowering sodium helps reduce blood pressure, while cutting carbs supports better heart function.
- Blood Sugar Control: Fewer carbs help keep blood sugar levels stable, which is beneficial for diabetes management.
- Weight Management: Reducing carbs can aid in weight loss by lowering overall calorie intake.
馃 Your Ultimate Checklist for a Low Carb and Low Sodium Diet
| 鉁� What to Do | 鉂� What to Avoid |
|---|---|
| Embrace Fresh, Whole Foods: Load your plate with fresh vegetables, lean proteins (like chicken and fish), and healthy fats (such as avocados and nuts). These foods are naturally low in both sodium and carbs. | Say No to Processed Foods: Avoid items like canned soups, frozen dinners, and pre-packaged snacks. These often contain high levels of sodium and hidden carbs. |
| Season Smartly: Enhance flavor with herbs, spices, garlic, lemon juice, and vinegar. These add zest without adding sodium. | Skip High Sodium Condiments: Soy sauce, ketchup, and many store-bought sauces can be loaded with sodium. Opt for homemade versions or low-sodium alternatives. |
| Focus on Non-Starchy Vegetables: Choose from leafy greens, bell peppers, zucchini, cucumbers, and other veggies that are low in both sodium and carbs. | Avoid Starchy Vegetables & High-Carb Foods: Steer clear of potatoes, corn, bread, pasta, and sugary snacks. These can spike your carb intake and may have hidden sodium. |
| Hydrate, Hydrate, Hydrate: Drink plenty of water to help manage fluid balance and support overall health, especially as a low-carb diet can cause water loss. | Watch Out for Salted Snacks: Be cautious with salted nuts, jerky, and processed meats, which can be surprisingly high in sodium. |
| Plan & Prep Ahead: Prepare and portion your meals in advance to avoid reaching for high-sodium or high-carb options when you’re short on time. | Neglecting Labels: Always check food labels carefully for sodium and carb content to avoid surprises. Hidden ingredients can sometimes make a seemingly healthy option less ideal. |
| Track Your Intake: Use a food journal or a tracking app to keep a close eye on your sodium and carb consumption. This helps you stay on top of your dietary goals. | Over-Relying on Packaged Foods: Even those labeled as “healthy” can sometimes be high in sodium or carbs. Fresh, whole foods are your best bet. |
| Consult a Dietitian: If you have any specific dietary restrictions or health concerns, seeking advice from a dietitian can provide personalized guidance. | Ignoring Portion Sizes: Even low-sodium and low-carb foods can add up if you eat them in large quantities. Pay attention to portion sizes to maintain balance. |
FAQs
You can enjoy fresh fruits, vegetables, lean proteins (chicken, fish), whole grains, and unsalted nuts. Use herbs and spices for added flavor.
Cook at home with fresh ingredients, read labels carefully, avoid processed foods, and opt for low-sodium versions of common items. If you have specific dietary restrictions, consult your dietitian for personalized advice.
Reducing salt helps lower blood pressure, reduces the risk of heart disease, and improves kidney health.
Avoid processed meats, canned soups, salty snacks, and pre-made sauces like soy sauce, ketchup, and salad dressings. To see more examples on foods to avoid, check out this table.
