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A 7-Day Low-Sodium Meal Plan

General guidance, not medical advice. Sodium limits are individual — blood pressure, heart and kidney conditions each change the target — so use the daily number your care team gives you. Full disclaimer.

Steel-Cut Oat Porridge with Toasted Walnuts and Cinnamon — a dish from this meal planSteel-Cut Oat Porridge with Toasted Walnuts and Cinnamon

Sodium is the number nobody can see. It isn’t the salt shaker — it’s the bread, the cheese, the sauce, the deli meat — and because it’s invisible, most people cutting back have no idea whether a day landed at 1,500 mg or 4,000.

This is a complete 7-day example week from real recipes here, with the sodium printed on every meal. Every dish lands under 500 mg per serving, and each day is totalled so you can watch the week holding under a cap.

The week at a glance

Sodium (Na) is a per-serving estimate from each recipe’s nutrition panel — steer by the daily totals, where estimate error washes out. Tap any dish for the full recipe and complete nutrition.

Day 1

BreakfastSteel-Cut Oat Porridge with Toasted Walnuts and CinnamonNa 3 mg · 7g fiber · 681 kcalLunchRoasted Beef and Bell Pepper StripsNa 65 mg · 4g fiber · 303 kcalDinnerPeruvian Quinoa BowlNa 12 mg · 21g fiber · 592 kcal
Day total: Na 80 mg · 1,576 kcal — vs. the 1,500 mg/day blood-pressure ideal and the 2,300 mg general cap; your target belongs to your care team

Day 2

BreakfastFruit-Topped Millet PorridgeNa 4 mg · 7g fiber · 285 kcalLunchFish Tacos with Mango SalsaNa 88 mg · 8g fiber · 442 kcalDinnerSpanish Pork and Vegetable SkewersNa 83 mg · 2g fiber · 426 kcal
Day total: Na 175 mg · 1,153 kcal — vs. the 1,500 mg/day blood-pressure ideal and the 2,300 mg general cap; your target belongs to your care team

Day 3

BreakfastWarm Rice Cereal with BlueberriesNa 5 mg · 2g fiber · 363 kcalLunchPan-Seared Pork Tenderloin SaladNa 200 mg · 2g fiber · 340 kcalDinnerGrilled Chicken and Rice BowlNa 98 mg · 2g fiber · 448 kcal
Day total: Na 303 mg · 1,151 kcal — vs. the 1,500 mg/day blood-pressure ideal and the 2,300 mg general cap; your target belongs to your care team

Day 4

BreakfastBlueberry and Quinoa Breakfast PorridgeNa 20 mg · 7g fiber · 390 kcalLunchCucumber and Radish Mint SaladNa 201 mg · 1g fiber · 83 kcalDinnerSmoked Paprika and Garlic Cheesy OmeletteNa 120 mg · 384 kcal
Day total: Na 341 mg · 857 kcal — vs. the 1,500 mg/day blood-pressure ideal and the 2,300 mg general cap; your target belongs to your care team

Day 5

BreakfastPoached Egg over Herbed Rice BowlNa 77 mg · 1g fiber · 414 kcalLunchTurkey and Cucumber Lettuce WrapNa 240 mg · 5g fiber · 360 kcalDinnerPan-Seared Sirloin with Carrot RibbonsNa 122 mg · 2g fiber · 310 kcal
Day total: Na 439 mg · 1,084 kcal — vs. the 1,500 mg/day blood-pressure ideal and the 2,300 mg general cap; your target belongs to your care team

Day 6

BreakfastGarlic-Free Frittata with Herbs and VegetablesNa 100 mg · 4g fiber · 180 kcalLunchGrilled Pork Tenderloin and Zucchini SaladNa 250 mg · 2g fiber · 320 kcalDinnerGrilled Lemon-Herb ChickenNa 124 mg · 1g fiber · 455 kcal
Day total: Na 474 mg · 955 kcal — vs. the 1,500 mg/day blood-pressure ideal and the 2,300 mg general cap; your target belongs to your care team

Day 7

BreakfastCreamy Oatmeal with Toasted Scallion Greens and BananaNa 120 mg · 7g fiber · 345 kcalLunchShish TaoukNa 250 mg · 5g fiber · 320 kcalDinnerBaked Salmon with Roasted Onions and CuminNa 150 mg · 2g fiber · 240 kcal
Day total: Na 520 mg · 905 kcal — vs. the 1,500 mg/day blood-pressure ideal and the 2,300 mg general cap; your target belongs to your care team
Printed from Plate Planner — the free planner that rebuilds this week around your own numbers · plateplanner.ai/guides/7-day-low-sodium-meal-plan
How this plan handles the numbers

Sodium values are per-serving estimates — good enough to steer a week by, not lab measurements. That’s why the useful figure is the daily total, where estimate error washes out across three meals, rather than any single dish. The commonly cited ideal for people watching blood pressure is 1,500 mg a day and general guidance uses 2,300 mg, but the right cap depends on your conditions and medications.

Where the sodium actually hides

Roughly 70% arrives in processed and restaurant food before you touch a salt shaker, so a home-cooked week is already the single biggest intervention available. Learn the heavy hitters: cured meats, hard cheeses, canned stocks, soy and fish sauces, pickles, and bread — ordinary sandwich bread can carry 200 mg a slice.

Turning this into your plan

Set a daily sodium cap — 1,500 mg is a built-in preset, or enter your care team’s number. Every meal and day then shows its sodium against the cap, anything over gets flagged, and one tap rewrites an offender into a lower-sodium version.

Set a daily sodium limit — 1,500 mg preset or your care team’s number — and the planner generates, totals and flags every day against it, with a one-tap swap for anything over.

Plan my low-sodium week →
Common questions
Is this plan medical advice?

No — organizational help, not medical advice. Your daily sodium target belongs with your doctor.

What makes a recipe “low-sodium” here?

Under 500 mg of sodium per serving, with the number printed on the dish rather than hidden. Three meals under that bar keeps a day near 1,500 mg.

Is 1,500 mg the right daily target?

It’s the commonly cited ideal for managing blood pressure and the planner’s strictest preset. General guidance uses 2,300 mg, and medications move it.

I have kidney disease — is sodium enough to watch?

Usually not by itself: renal diets typically cap potassium and phosphorus too, and those need verified values rather than estimates.

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