Even if you never touch the salt shaker, sodium can sneak into your diet in surprising ways.
Actually, more than 70% of the sodium Americans eat comes from packaged, prepared, and restaurant foods, not the salt shaker. That’s why the most important step toward cutting back on sodium is starting to cook more at home. Preparing your own food gives you full control over what goes into it and allows you to use less salt while keeping meals satisfying and delicious.
This three-day meal plan highlights how easy—and flavorful—lower-sodium eating can be. Each day is designed to deliver under 1,500 milligrams of sodium—the recommended daily maximum for adults is less than 2,300 milligrams—while packing in plenty of potassium, fiber, and antioxidants.
Day 1
Breakfast
Banana Blueberry Oatmeal Bake with a side of Greek yogurt provides a warm, hearty start packed with fiber. The natural sweetness of bananas and blueberries can satisfy your morning cravings without added sugars or excess sodium.
Lunch
Lentil Vegetable Soup is not only comforting but also provides a wealth of nutrients. Pair it with a fresh side salad dressed with extra virgin olive oil and vinegar or fresh lemon juice, plus low-sodium crackers or pita for a balanced meal.
Snack
Single-Serve Apple Nachos, with presliced apples topped with a drizzle of almond butter, offer a sweet and crunchy snack that satisfies any mid-afternoon hunger.
Dinner
Pumpkin Turkey Chili combines lean turkey and warm spices, providing comfort food that’s both filling and low in sodium.
Day 2
Breakfast
Banana Bread Overnight Oats deliver a nutritious kickstart, perfect for busy mornings. The oats provide fiber, while bananas add a pleasant sweetness to your breakfast routine.
Lunch
Mediterranean Quinoa Salad is loaded with colorful vegetables and hearty proteins. Grilled chicken or salmon enhances its nutritional value, making lunch a delightfully satisfying meal.
Snack
Pumpkin Banana Pudding topped with unsalted almonds makes a creamy yet guilt-free treat to keep energy levels high throughout the day.
Dinner
Sheet Pan Rosemary Chicken and Vegetables pairs juicy chicken with seasonal veggies. Pair your main dish with one smart starch—like half a cup of cooked brown rice or a fist-size portion of sweet potato—for an extra filling meal.
Day 3
Breakfast
Cabbage and Eggs Skillet (Quick & Easy) served with an orange or grapefruit is a light and filling way to begin your day, providing protein and plenty of vitamins.
Lunch
Creamy Tuna Salad with Grapes and a side of vegetables and low-salt crackers offers a fresh, nutritious midday option that’s high in protein and flavor.
Snack
Single-Serve Jumbo Oatmeal Cookie is the perfect sweet bite to maintain your energy without overwhelming your sodium intake.
Dinner
Sweet Potato Shepherd’s Pie ends the day on a warm note, combining protein-rich filling with a comforting sweet potato topping.
Eating Less Salt
The U.S. dietary guidelines recommend adults eat less than 2,300 milligrams of salt a day, about a teaspoon. Consuming more than that consistently can damage blood vessels and increase blood pressure and risk of heart disease.
Most salt in the American diet is found in foods like deli meats, canned soups and stews, frozen meals, salty snacks (like chips), condiments, and bread.
To reduce your salt intake, try cooking more at home and prioritizing whole, plant foods. Utilize other healthy seasonings over salt so you don’t lose out on flavor.