Low Sodium Diet Snack And Meal Ideas
There are many reasons someone may want to try a low sodium diet, but in all honesty, if you eat clean and stick to non-processed foods, it is fairly easy to keep up with this way of eating. Now, I am all for the no dieting way of life, but there are certain medical conditions that may require you to cut or diminish certain foods. Everything processed (unless specified as low or no-sodium) is filled with salt. And then, we add even more salt (if you’re like me) and our bodies are ingesting so much extra, that we tend to swell like balloons. This puts us at many health risks and overall leaves us just very uncomfortable. Check below for my favorite low sodium snack and meal ideas to help you stick with it for whatever reason!
In this blog post, I will split up my ideas into different categories, but feel free to use these whenever. Also, please remember that your body does need some salt in order to function properly, so although some of the items I might list may be a little heavier in sodium, I would just make sure that you don’t overdue it and be pretty consistent with where you fit those items into your diet.
DISCLOSURE: THIS POST MAY CONTAIN AFFILIATE LINKS, MEANING I GET A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINKS, AT NO COST TO YOU. PLEASE READ MY TERMS OF USE POLICY FOR MORE INFO.
Breakfast Ideas
Avocado on Whole Wheat Toast (w/ or w/out an egg)
Yogurt and Granola (Safe + Fair Granola is the Best thing you will ever taste and then try using a coconut flavor (ie Noosa brand) and some pineapple and/or berries)
Oatmeal (so many different varieties of flavor combos you could use here)
Scrambled eggs with very light cheese + fruit (opt to add whole wheat toast w/ jelly)
Breakfast burrito (scrambled eggs, light cheese and spoonful or two of salsa wrapped in a flour or corn tortilla)
Snacks
Apple or Banana with PB (Be careful with the PB. Scoop out the correct portion size before eating vs. dipping right out of the jar over and over. This helps you keep yourself on track, as calories in PB can add up quickly if you aren’t careful).
Flock Chicken Chips. These are seriously one of the best snacks you will ever try. They are like a pork rind, but better. Think the skin from a piece of fried chicken, but healthy. WHAT?! If you are a salty snack lover and tend to crave chips and such, this is a healthy alternative that will be sure to curb your craving. Seriously, check them out: you will not be disappointed.
String Cheese and Fruit
Protein shake or smoothie
Protein or granola bar (my new fave is the Perfect Bars). Think Buckeye Balls, but healthy. Seriously, try them out and thank me later.
Lunch/dinner ideas
Low Sodium Chicken Tortilla Soup
Sausage, Pepper & Onion Penne Pasta
Grilled or Baked Chicken w/ Sweet Potato and Fresh Green Beans
Caprese Chicken
Chicken fajitas (with either homemade fajita seasoning or low sodium packaged version)
Chili powder Shrimp w/ Creamed Corn and Goat Cheese Baked Asparagus
Any baked chicken or fish with a veggie
Wraps with grilled chicken, but no dressing (This will be hard to get used to, but bottled dressings are filled with sodium. Try using olive oil with lemon or balsamic and some salt and herbs).
Tuna salad in lettuce cups. Top with banana peppers and a small slice of cheese for some extra flavor.
In addition to these meal ideas, I will share a couple of tips to help you stay on track. First thing to know is avoid sauces and dressings as much as possible. I never realized how much sodium was in these very common staple items until I started reading labels, and wow, you will very quickly max out your sodium limit for the day if you use additional sauces for dipping, etc.
Second, eat smaller meals, but more often. If you allow yourself to get to the point that you feel starved, you will not be able to make the best choices (unless you meal prep in advance). However, the hungrier you are, the less likely you are to feel fulfilled by these healthy meals. You will be more successful if you feed yourself every few hours (you should really not go longer than 3 hours between meals).
Lastly, just remember that this doesn’t have to last forever. Success is truly all based on mindset. If you look at it as a chore or a punishment, it won’t last. Promise. But, if you look at it as a challenge and set an end goal, it will be easier to get through. And, in all honesty, again, it is just the idea behind changing your diet that is the worst part. After about a week into it, it really won’t be that hard. Especially, as your body and tastebuds get used to eating less salt, you won’t crave it quite so much and you will truly be able to taste the foods you are enjoying without needing it to be drowned in sodium.
Share below if you have any questions, tips or recipes for low sodium diet foods.