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Lower-Sodium Meals

May 2013
Less sodium doesn’t have to mean less flavor! Check out the tasty lower sodium meals below.

Breakfast

Oatmeal with Blueberries and Almonds

  • Calories390
  • Carbohydrates46 g

1/3 cup of dried oats (quick or old-fashioned), cooked with water plus the following “mix-in’s”:

  • 2 teaspoons brown sugar
  • ¼ cup dry roasted almonds
  • cinnamon

¾ cup blueberries (you could also mix these into your oatmeal)

1 cup coffee with:

  • ¼ cup 2% milk
  • 1 packet artificial sweetener (optional)
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Lunch

Corn, Tomato, Pea and Dill Salad

  • Calories390
  • Carbohydrates49 g

¾ cup Corn, Tomato, Pea and Dill Salad*

½ cup whole wheat cous cous with the following mixed in:

  • 2 tablespoons chopped parsley 
  • 1 teaspoon lemon juice

1 hard boiled egg

1 nectarine

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Afternoon Snack

Spicy Israeli Tomato Spread

  • Calories105
  • Carbohydrates16 g

½ cup Spicy Israeli Tomato Spread* with vegetables for dipping:

  • ½ cup cucumber slices
  • ½ small red pepper, sliced

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Dinner

Eggplant and Chickpea Stew

  • Calories470
  • Carbohydrates59 g

1 ¼ cup Eggplant and Chickpea Stew

Salad made with:

  • 2 cups spinach
  • 2 tablespoons dried cranberries
  • ½ small red pepper, diced
  • 2 tablespoons crumbled reduced-fat feta cheese

Salad dressing made with:

  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • ½ teaspoon Dijon mustard
  • freshly ground pepper

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Evening Snack

Figs and Walnuts

  • Calories235
  • Carbohydrates22 g

2 fresh figs

¼ cup walnuts (toast these for extra flavor)

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Adjust the Plan

Tips for adjusting the calories and carbohydrates in this month's meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1590
  • Carbohydrates 192 g
  • Protein 48 g
  • Fat 79 g
  • Saturated Fat 11 g
  • Cholesterol 192 mg
  • Sodium 1410 mg
  • Dietary Fiber 38 g

Photo: Eggplant and Chickpea Stew from The Mediterranean Diabetes Cookbook. PNC Photography: Photographer: Peter Papoulakos

Featured Cookbook

The Mediterranean Diabetes Cookbook

by Amy Riolo

Give your meal plan some Mediterranean flair. This award-winning diabetes cookbook includes over 200 Mediterranean-inspired recipes that are both flavorful and heart-healthy.

Featured Article

Less Salt, Lots of Flavor!

Find simple tips to reduce the sodium in your diet, plus a guide to flavoring foods with herbs, spices, and other salt-free ingredients.

Meal Makeover

Best Snack Choices

The snacks you choose can make or break your meal plan. Check out our delicious, filling snack ideas.

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Adjust the Meal Plan

Find tips to adjust the carbohydrates and calories in this month's meal plan to better fit your needs.

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Grocery List

A complete list of groceries to save time and help you follow this month's meal plan.

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See More Meal Plans

See all of the meal plans that we have published to date.

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About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.