Health

Low salt recipes

Reduce your sodium intake and be good to your heart with our meal plan of low-salt recipes

Salt (AKA sodium) plays an important role in regulating the water balance and blood pressure in our bodies, so we all need to consume a certain amount. Too much of a good thing, however, can throw your system off balance and lead to high blood pressure, which is a risk for heart disease and stroke. Heart disease is the number one killer of women in Canada, so it’s doubly important to maintain a low-salt diet.

According to Health Canada, the recommended amount of sodium for healthy women and men 19-49 is 1500 mg/day with an upper limit of 2300 mg/day. It’s simple to do if you limit foods that are high in sodium, like canned or packaged soups and sauces, salty snack foods, cold cuts and deli meats and fast foods like pizza or fries. The following meal plan shows how you can still have tasty, fresh food daily while eating a diet with moderate sodium. Recipes calling for a larger amount than you need will freeze well and can be reheated later.

How to use our meal plan
1. Use the drop-down menu below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast

• 1 cup low fat yogurt
• ¼ cup blueberries
• ½ cup orange juice
• 2 slices whole wheat toast
Snack

• 1 peach
Lunch

Hearty arugula salad
• 1 cup arugula
• ½ cup sliced mushrooms
• ½ cup sliced pear
• 1 tbsp goat cheese, crumbled
• ¼ cup chopped walnuts
Toasted pita chips
• 1 whole wheat pita, cut in one-eighths
• 1 plum
Snack

• 2 oz. sliced cheese
• 4 melba toast
• 1 apple
Dinner

• 1 cup cooked pasta
1 green salad
• 1 cup lettuce
• ½ cup sliced tomato
• ½ cup sliced cucumber
Total sodium: 1686 mg
Tuesday
Breakfast

• 1 cup cooked oatmeal
• 1 banana
• 1 cup skim milk
Snack

• ¼ cup unsalted almonds
Lunch

• Leftover Balsamic Salmon
• ½ cup cooked pasta
• 2 stalks celery, cut in sticks
Snack

• 1 orange
• 2 graham crackers
Dinner

Spinach salad
• 1 cup spinach
• ½ cup sliced mushrooms
• ½ cup sliced cucumbers
• 2 slices whole wheat toast
• 1 cup mixed berries with 1 cup yogurt
Total sodium: 1913 mg
Wednesday
Breakfast

• 1 frozen toaster waffle
• 1 tsp butter
• ¼ cup almonds
• 1 cup orange juice
Snack

• 1 cup skim milk
• 1 apple
Lunch
Turkey sandwich

• 2 slices whole wheat toast
• 1 medium slice tomato
• 1/2 c. shredded lettuce
• 1 tsp. mustard
• 2 medium slices turkey (approx. 3oz.)
Snack

• 1 peach
• 1 cup skim milk
Dinner

• 1 cup steamed broccoli
• ½ cup cooked rice
• ½ cup frozen yogurt
Total sodium: 1555 mg
Thursday
Breakfast

• 1 cup cereal
• ½ cup milk
• ½ cup blueberries
• 1 cup orange juice
Snack

• 1 banana
• 2 rice cakes
Lunch

• Leftover Honey and Fish Kebabs
• 1 cup steamed spinach
• ½ cup cooked rice
Snack

• 1 apple, sliced
• 2 oz. cheese, sliced
Dinner

Side salad

• 1 cup mixed greens
• ¼ cup chopped red pepper
• ¼ cup cooked corn niblets
Total sodium: = 1536 mg
Friday
Breakfast

• 1/2 English muffin, toasted
• 1 tsp jam
• ½ cup strawberries
• 1 cup skim milk
Snack

• 2 graham crackers
• 1 peach
Lunch

• 2/3 serving leftover Chili-Cumin Rice and Bean Skillet Supper
Side salad
• 1 cup mixed greens
• ¼ cup red pepper
Snack

• 1 orange
Dinner

• 3 boiled white potatoes
• 1 cup cooked broccoli
Total sodium: 1828 mg
Saturday
Breakfast

• 3 pancakes
• 1 cup milk
• ½ cup strawberries
Snack

• ¼ cup raisins
• ¼ cup sunflower seeds
Lunch

• Roasted Red Pepper Steak Sandwich
• leftover roasted red pepper steak
• 2 pieces challah bread
• 1 cup yogurt
Snack

• 1 banana
• 1 slice Swiss cheese
Dinner

• 1 cup cooked rice
• 1 cup boiled green beans
Total sodium: 1549 mg
Sunday
Breakfast

• 1 cup cereal
• 1 cup skim milk
• ½ cup mixed berries
• 1 cup orange juice
Snack

• 1 cup yogurt
• 2 rice cakes
Lunch

• Leftover Spicy Spanish Chicken
• ½ cup cooked brown rice
• ½ cup cooked green beans
Snack

• 1 apple
Dinner

1 salad
• 1 cup mixed lettuce
• ¼ cup sliced cucumber
• ¼ cup sliced yellow pepper
• 1 pita bread, cut in quarters
• 1 cup ice cream
Total sodium: 1546 mg
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu