Low Sodium 3-Day Sample Menu

Low Sodium 3-Day Sample Menu


You may be advised to follow a low sodium diet if you have:

  • Swelling, also called edema
  • High blood pressure, also called hypertension
  • Cardiovascular disease (CVD)
  • Coronary artery disease (CAD)
  • Heart failure (HF)
  • Kidney disease

This 3-day sample menu provides less than 2,000 calories and less than 2,000 milligrams (mg) of sodium a day.

Day 1 menu

Breakfast

  • Cooked oatmeal:
    • ½ cup oatmeal cooked
    • 1 cup fat-free, skim milk
    • 1 tablespoon honey
    • 1 tablespoon unsalted peanut butter
    • 1 medium apple

Total: 426 calories; 127 mg sodium

Lunch

  • Chicken salad:
    • 3 ounces baked, skinless, chicken breast, cooked with 1 tablespoon olive oil
    • 1 tablespoon mayonnaise
    • 1 teaspoon mustard
    • ¼ cup sliced grapes
    • 2 tablespoon diced celery
    • Pepper to taste
  • 1 cup raw spinach
  • 1 medium apple on the side

Total: 493 calories; 352 mg sodium

Dinner

Protein and vegetable rice bowl:

  • Protein choices:
    • 4 ounces cooked/grilled salmon (cooked with 1 tablespoon olive oil), or
    • 3 ounces cooked/grilled chicken (cooked with 1 tablespoon olive oil)
  • ½ cup brown rice
  • 3 tablespoons fresh, diced tomatoes
    • ½ cup sliced carrots
    • ½ cup cooked broccoli
    • Pepper to taste
    • Honey Dijon mustard vinaigrette:
      • 1 tablespoon olive oil
      • ½ teaspoon white vinegar
      • ½ teaspoon water
      • 1 tablespoon honey
      • 1 teaspoon Dijon mustard

    Total: 410 calories; 330 mg sodium

    Total calories and sodium for 3 meals = 1,330 calories; 813 mg sodium

    Snacks — Day 1

    Choose 2 to 4 snacks to have in between your meals:

    • 1 bell pepper, 2 tablespoons hummus and 1 cheese stick (165 calories; 292 mg sodium)
    • 1 apple with 2 tablespoons peanut butter and 10 whole wheat crackers (373 calories; 142 mg sodium)
    • 1, 6-ounce low fat or fat free yogurt with ½ cup fresh fruit and ¼ cup unsalted nuts (237 calories; 121 mg sodium)
    • 1 cup chocolate milk and 1 orange (278 calories; 152 mg sodium)
    • 2 tablespoons raisins and 1 hard-boiled egg (201 calories; 76 mg sodium)

    Day 2 menu

    Breakfast

    Yogurt bowl:

    • ¾ cup low fat or fat free yogurt
    • ½ cup fresh fruit, such as strawberries, raspberries, and blueberries
    • 2 tablespoons unsalted mixed nuts
    • 1 tablespoon almond butter

    Total: 415 calories; 121 mg sodium

    Lunch

    • Burrito:
      • 2 small corn tortillas
      • 2 tablespoons mango salsa made with diced mango, red pepper, onion, cilantro, jalapeno and lemon juice
      • 3 ounces 93% lean ground turkey, cooked with 1 tablespoon olive oil
      • 2 tablespoons sliced avocado
      • 2 tablespoons shredded cheese
    • ½ cup strawberries on the side

    Total: 442 calories; 290 mg sodium

    Dinner

    • Baked salmon and herbed quinoa:
      • 4 ounces baked salmon (or your choice of fish)
      • 1 tablespoon olive oil
      • 1 teaspoon minced garlic
      • Black pepper
      • 2 fresh lemon slices (bake with salmon)
      • 1 cup quinoa with 1 tablespoon olive oil,
      • ¼ teaspoon dried basil and ¼ teaspoon dried oregano
    • ½ cup asparagus

    Total: 520 calories, 113 mg sodium

    Total calories and sodium for 3 meals = 1,380 calories; 524 mg sodium

    Snacks — Day 2

    Choose 2 to 4 snacks to have in between your meals:

    • 1 bell pepper, 2 tablespoons hummus and 1 cheese stick (165 calories; 292 mg sodium)
    • 1 apple with 2 tablespoons peanut butter and 10 whole wheat crackers (373 calories; 142 mg sodium)
    • 1, 6-ounce low fat or fat free yogurt with ½ cup fresh fruit and ¼ cup unsalted nuts (237 calories; 121 mg sodium)
    • 1 cup chocolate milk and 1 orange (278 calories; 152 mg sodium)
    • 2 tablespoons raisins and 1 hard-boiled egg (201 calories; 76 mg sodium)

    Day 3 menu

    Breakfast

    • Eggs and toast:
      • 2 eggs scrambled or cooked, no salt added, cooked with 1 tablespoon olive oil -- you may add a ½ teaspoon of hot sauce for more flavor
      • 1 slice whole grain bread
      • 1 ½ teaspoons unsalted butter
    • 1 orange

    Total: 471 calories; 304-366 mg sodium

    Lunch

    • Hummus and vegetable wrap:
      • 1 small corn tortilla wrap
      • 2 tablespoons hummus
      • Sliced carrots
      • Raw spinach leaves
      • 2 tablespoons sliced avocado
      • Bean sprouts
      • Cucumber slices
    • 1 medium apple on the side

    Total: 275 calories; 160 mg sodium

    Dinner

    • Turkey burger and sweet potato fries:
      • 3-ounce turkey patty
      • 1 whole wheat bun
      • 1 tomato slice
      • 1 tablespoon avocado slices
      • Lettuce
      • Baked sliced sweet potato fries with olive oil, no salt added

    Total: 705 calories; 412 mg sodium

    Total calories and sodium for 3 meals = 1,450 calories and 940 mg sodium

    Snacks — Day 3

    Choose 2 to 4 snacks to have in between your meals:

    • 1 bell pepper, 2 tablespoons hummus and 1 cheese stick (165 calories; 292 mg sodium)
    • 1 apple with 2 tablespoons peanut butter and 10 whole wheat crackers (373 calories; 142 mg sodium)
    • 1, 6-ounce low fat or fat free yogurt with ½ cup fresh fruit and ¼ cup unsalted nuts (237 calories; 121 mg sodium)
    • 1 cup chocolate milk and 1 orange (278 calories; 152 mg sodium)
    • 2 tablespoons raisins and 1 hard-boiled egg (201 calories; 76 mg sodium)

    © 2019 – June 8, 2022, The Ohio State University Wexner Medical Center

    This handout is for informational purposes only. Talk with your doctor or health care team if you have any questions about your care. For more health information, call the Library for Health Information at 614-293-3707 or email: health-info@osu.edu.