Cilantro and lime make a fresh and zesty flavor combination in this chicken dish.
This savory budget-friendly meat loaf is just as good as classic meatloaf. Our diabetes-friendly version is made with lean ground turkey and is seasoned with fresh herbs and garlic.
You could try this tuna salad without the pasta and serve it on whole-grain bread, a tortilla or on a bed of lettuce. This quick and budget-friendly meal makes a healthy lunch or dinner.
This lower-carb recipe pairs well with a small serving of whole grain pasta or quinoa and a side salad.
Trying to lower your blood pressure by watching sodium intake? Use herbs such as basil and other strong ingredients such as lemon, garlic and pepper for lots of flavor. This wrap is also a great way to work in more vegetables with the spinach.
The ribs and seeds of jalapenos is where the heat is. By leaving intact or removing the ribs and seeds, you can control the heat of this dish.
Quinoa has more protein than any other grain. It is gluten-free, contains 3 grams fiber per serving, and is a healthy alternative to any recipe that uses rice. Add a can of low-sodium black beans to boost the fiber and protein in this recipe.
This tasty vegetarian entrée gets its unique flavor from the combination of garlic, onions, and spices. These help you maximize flavor without adding as much salt.
Get ready for summer with this crisp and colorful salad. Serve it alongside roasted turkey or grilled fish for a well-balanced and satisfying meal.
Instead of hummus or bottled salad dressing, make this tasty spread ahead of time. Use it for dipping veggies or try it with some toasted whole wheat pita wedges.
Serve this frozen yogurt with fresh raspberries for a festive dessert.
The DASH diet plan to lower blood pressure recommends fruits, vegetables, low-fat milk products, whole-grains, and nuts. This quick breakfast fits the DASH diet perfectly as it is packed with fruit, low-fat dairy, and fiber. You can substitute a granola or nuts for the Kind product if needed here.
Serve this sandwich with a green salad topped with a light balsamic vinaigrette.
You can make large batches of this low-sodium herb blend and use it to season chicken, pork tenderloin, fish, potatoes or other foods. Low-sodium eating does not have to be bland and boring. If you like spicy foods, add some cayenne pepper to this blend.
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.
Find simple tips to reduce the sodium in your diet, plus a guide to flavoring foods with herbs, spices, and other salt-free ingredients.
The snacks you choose can make or break your meal plan. Check out our delicious, filling snack ideas.
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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.