Tbsp. = tablespoon | tsp. = teaspoon | oz. = ounces | mg = milligrams of sodium per serving
Actual sodium content will vary according to choices and the way you prepare the food.
Day 1
| Breakfast |
Lunch |
Dinner |
- orange juice (8 oz.) (0 mg)
- cold cereal (1 cup) (160 mg)
- toast with jelly (1 slice): thin-sliced whole wheat, 45-calorie bread (70 mg) or regular thick-sliced whole wheat bread (140 mg)
- tub margarine (1 tsp.) (30 mg)
- skim milk (8 oz.) (95 mg)
- coffee or tea (0 mg)
|
- fresh turkey sandwich, no salt (2 slices of bread): 2 slices thin-sliced 45-calorie bread (140 mg) or regular bread (280 mg)
- low-fat mayonnaise (1 Tbsp.) (120 mg)
- lettuce, tomato (0 mg)
- tossed salad, low-sodium dressing (1 Tbsp.) (175 mg)
- diet pop (40 mg)
|
- roast beef (3 oz.) (45 mg)
- low-sodium gravy (1 Tbsp.) (120 mg)
- baked potato, medium (10 mg)
- tub margarine (1 Tbsp.) (30 mg)
- green beans (1 cup) (5 mg)
- skim milk (8 oz.) (95 mg)
|
- Snack between breakfast and lunch: banana (0 mg).
- Snack between lunch and dinner: frozen yogurt (½ cup) (55 mg).
- Snack after dinner: sherbet (1 cup) (70 mg).
|
Day 2
| Breakfast |
Lunch |
Dinner |
- apple juice (½ cup) (0 mg)
- oatmeal, no salt added to water (1 cup) (0 mg)
- blueberries (½ cup) (0 mg)
- toast with jelly (1 slice): thin-sliced whole wheat, 45-calorie bread (70 mg) or regular thick-sliced whole wheat bread (140 mg)
- tub margarine (1 tsp.) (30 mg) skim milk (8 oz.) (95 mg)
- coffee or tea (0 mg)
|
- tossed salad (2 cups) with low-sodium dressing (1 Tbsp.) (175 mg)
- low-fat mayonnaise (1 Tbsp.) (120 mg)
- melon (0 mg)
- low-sodium tuna (3 oz.) (160 mg)
- bread (2 slices): 2 slices thin-sliced, 45-calorie bread (140 mg) or regular bread (280 mg)
|
- broiled walleye (4 oz.) (80 mg)
- corn on the cob (1) (5 mg)
- baby carrots (1 cup) (50 mg)
- noodles, no salt (1 cup) (10 mg)
- tub margarine (1 tsp.) (30 mg)
- skim milk (8 oz.) (95 mg)
|
- Snack between breakfast and lunch: low-sodium crackers (3 to 5) (35 to 60 mg).
- Snack between lunch and dinner: fruit cocktail (½ cup) (0 mg).
- Snack after dinner: angel food cake (1 slice) with strawberries (½ cup) (210 mg).
|
Day 3
| Breakfast |
Lunch |
Dinner |
- orange juice (1 cup) (0 mg)
- plain egg omelet (2 eggs) (155 mg); if you add vegetables, the sodium would stay the same
- toast with jelly (1 slice): thin-sliced whole wheat, 45-calorie bread (70 mg) or regular thick-sliced whole wheat bread (140 mg)
- tub margarine (1 tsp.) (30 mg)
- skim milk (8 oz.) (95 mg)
- coffee or tea (0 mg)
|
- grilled chicken (2 oz.) (60 mg)
- bread (1 slice) thin-sliced whole wheat, 45-calorie bread (70 mg) or regular thick-sliced whole wheat bread (140 mg)
- tub margarine (1 tsp.)(30 mg)
- macaroni salad (homemade) (140 mg)
- vegetables (1 cup) (20 mg)
- diet pop (40 mg)
|
- lean hamburger (3 oz.) (50 mg)
- whole wheat bun (1) (224 mg)
- baked fries with Mrs. Dash® (20 fries) (25 mg)
- asparagus (4 spears) (0 mg)
- skim milk (8 oz.) (95 mg)
|
- Snack between breakfast and lunch: Jell-O® (½ cup) (90 mg).
- Snack between lunch and dinner: low-sodium pretzels (10 to 12 twist or sticks) (175 mg).
- Snack after dinner: Nilla Wafers® (8) (115 mg).
|
Day 4
| Breakfast |
Lunch |
Dinner |
- grapefruit juice (4 oz.) (0 mg)
- raisin bagel (one-half) (230 mg)
- cream cheese (1 Tbsp.) (50 mg)
- skim milk (4 oz.) (47.5 mg)
- coffee or tea (0 mg)
|
- low-sodium tuna (2 oz.) (160 mg)
- bread (2 slices): 2 slices thin-sliced, 45-calorie bread (140 mg) or regular bread (280 mg)
- low-fat mayonnaise (1 Tbsp.) (120 mg)
- lettuce, tomato (0 mg)
- raw vegetables (1 cup) (20 mg)
- vegetable juice (6 oz.) (90 mg)
|
- pork chop (4 oz.) (75 mg)
- applesauce (½ cup) (0 mg)
- new potatoes (4) (0 mg)
- tub margarine (2 tsp.) (30 mg)
- tossed salad (2 cups) (35 mg)
- low-sodium dressing (1 Tbsp.) (140 mg)
- spinach (1 cup) (0 mg)
- skim milk (4 oz.) (47.5 mg)
|
- Snack between breakfast and lunch: Greek non-fat yogurt (8 oz.) (60 mg).
- Snack between lunch and dinner: orange (0 mg).
- Snack after dinner: 2 cookies (2-inch diameter) (140 mg).
|
Day 5
| Breakfast |
Lunch |
Dinner |
- cranberry juice (½ cup) (0 mg)
- English muffin (one-half) (200 mg)
- tub margarine (1 tsp.) (30 mg)
- cold cereal (1 cup) (160 mg)
- skim milk (4 oz.) (47.5 mg)
- coffee or tea (0 mg)
|
- grilled cheese with 1 oz. American cheese made with thin-sliced whole wheat bread (410 mg) or regular sliced whole bread (550 mg)
- low-sodium soup (1 cup) (100 mg)
- salad (2 cups) with low sodium dressing (1 Tbsp.) (175 mg)
- fruit juice (½ cup) (0 mg)
- skim milk (4 oz.) (47.5 mg)
|
- herbed chicken (4 oz.) (80 mg)
- mashed potatoes (1 cup) (5 mg)
- tub margarine (1 tsp.) (30 mg)
- salad (2 cups) with low-sodium dressing (1 Tbsp.) (175 mg)
- skim milk (4 oz.) (47.5 mg)
|
- Snack between breakfast and lunch: pineapple chunks (1 cup) (0 mg).
- Snack between lunch and dinner: melon (quarter of a whole) (0 mg).
- Snack after dinner: fruit shake (4 oz. milk and ½ cup fruit) (47.5 mg).
|
Day 6
| Breakfast |
Lunch |
Dinner |
- grapefruit (one-half) (0 mg)
- low-sodium pancakes: homemade with low-sodium baking powder (4 medium) (150 mg)
- syrup (2 Tbsp.) (0 mg)
- skim milk (8 oz.) (95 mg)
- coffee or tea (0 mg)
|
|
- spaghetti, no salt (2 cups) (5 mg)
- low-sodium sauce (1 cup) (80 mg)
- French bread, thin-sliced (1 slice) (165 mg)
- tub margarine (2 tsp.) (30 mg)
- broccoli (1 cup) (65 mg)
- salad (2 cups) with low-sodium dressing (2 Tbsp.) (175 mg)
- skim milk (4 oz.) (47.5 mg)
|
- Snack between breakfast and lunch: light popcorn (2 cups) (75 mg).
- Snack between lunch and dinner: kiwi (1) (0 mg).
- Snack after dinner: frozen yogurt (1 cup) (110 mg).
|
Day 7
| Breakfast |
Lunch |
Dinner |
- fruit cup (½ cup) (0 mg)
- French toast (1 slice) (150 mg)
- syrup (1 Tbsp.) (0 mg)
- skim milk (8 oz.) (95 mg)
- coffee or tea (0 mg)
|
- low-sodium peanut butter (1 Tbsp.) and jelly (1 Tbsp.) sandwich (2 slices of bread): thin-sliced, 45-calorie bread (215 mg) or regular bread (355 mg)
- salad (2 cups) with low-sodium dressing (1 Tbsp.) (175 mg)
- iced tea (0 mg)
|
- fresh turkey with no salt (4 oz.) (0 mg) and low-sodium gravy (2 oz.) (120 mg)
- brown rice (2/3 cup) (5 mg)
- vegetables (1 cup) (15 mg)
- cranberry sauce (½ cup) (0 mg)
- tub margarine (1 tsp.) (30 mg)
- skim milk (8 oz.) (95 mg)
|
- Snack between breakfast and lunch: rice cakes (2) (15 mg).
- Snack between lunch and dinner: 2 cookies (3-inch diameter) (110 mg).
- Snack after dinner: low-sodium pudding (½ cup) single serving package (90 mg) if instant from a box (200 mg or more).
|
Low-sodium Recipes
Try making some low-sodium meals: meatloaf, Spanish rice, pancakes or tuna salad.