The Low Sodium Cookbook (6 page)

Day 3 (1,139 mg sodium)

BREAKFAST (298 MG SODIUM)

1¼ cup toasted rice cereal (190 mg sodium) with

• 1 cup 1 percent low-fat milk (107 mg sodium)
  
• ½ cup fresh blueberries (1 mg sodium)
  

MID-MORNING SNACK (4 MG SODIUM)

1 medium banana (1 mg sodium)

1 tablespoon no-salt-added all-natural peanut butter (3 mg sodium)

LUNCH (461 MG SODIUM)

Smoky Red Lentil Soup
*
(153 mg sodium) with

• ½ cup cooked quinoa mixed in (6 mg sodium)
  

1 (3-inch) piece whole-wheat baguette (300 mg sodium)

1 medium apple (2 mg sodium)

MID-AFTERNOON SNACK (55 MG SODIUM)

1 cup snap peas (5 mg sodium)

¼ cup Fresh Garlic and Herb Yogurt Dip
*
(50 mg sodium)

DINNER (250 MG SODIUM)

Seared Salmon with Cilantro-Lime Pesto
*
(205 mg sodium)

1 cup steamed snow peas (6 mg sodium)

1 medium baked sweet potato (40 mg sodium)

DESSERT (71 MG SODIUM)

½ cup low-fat vanilla frozen yogurt (70 mg sodium)

½ cup sliced strawberries (1 mg sodium)

Day 4 (1,444 mg sodium)

BREAKFAST (350 MG SODIUM)

Speedy breakfast taco

• 2 corn tortillas
  
• 2 scrambled eggs (scrambled in a nonstick pan coated with cooking spray) (182 mg sodium)
  
• 2 tablespoons shredded reduced-fat cheddar cheese (64 mg sodium)
  
• 2 tablespoons tomato salsa (150 mg sodium)
  

1 cup fresh orange juice (2 mg sodium)

MID-MORNING SNACK (173 MG SODIUM)

1 medium apple (2 mg sodium)

1 (1-ounce) slice low-fat cheddar cheese (171 mg sodium)

LUNCH (424 MG SODIUM)

Spinach salad with shrimp

• 2 ounces cooked shrimp (342 mg sodium)
  
• 3 cups baby spinach (72 mg sodium)
  
• 1 small ripe avocado, peeled, pitted, and sliced (7 mg sodium)
  
• ½ cup halved cherry tomatoes (3 mg sodium)
  
• 1 tablespoon fresh lemon juice mixed with 2 teaspoons olive oil
  
• 2 tablespoons toasted pine nuts
  

MID-AFTERNOON SNACK (159 MG SODIUM)

Curry-Lime Peanuts
*
(155 mg sodium)

1 ounce seedless raisins (4 mg sodium)

DINNER (308 MG SODIUM)

Pork Chops with Green Peppercorn Sauce
*
(290 mg sodium)

1 baked potato with 1 tablespoon unsalted butter (17 mg sodium)

1 cup steamed green beans (1 mg sodium)

DESSERT (30 MG SODIUM)

½ cup raspberry sorbet (15 mg sodium) with

• 2 tablespoons chocolate syrup (15 mg sodium)
  

Day 5 (1,140 mg sodium)

BREAKFAST (25 MG SODIUM)

Rise and Shine Fruit Smoothie
*
(25 mg sodium)

MID-MORNING SNACK (149 MG SODIUM)

1 slice whole-wheat toast with

• 1 tablespoon no-salt-added all-natural peanut butter (149 mg sodium)
  

LUNCH (424 MG SODIUM)

Quick chicken tacos

• 2 small corn tortillas (6 mg sodium)
  
• 4 ounces cooked boneless skinless chicken breast, shredded (10 mg sodium)
  
• ½ cup canned black beans, drained and rinsed (166 mg sodium)
  
• ½ small ripe avocado, peeled, pitted, and sliced (3 mg sodium)
  
• ¼ cup fresh salsa (229 mg sodium)
  
• ½ cup shredded cabbage (8 mg sodium)
  

1 medium apple (2 mg sodium)

MID-AFTERNOON SNACK (114 MG SODIUM)

6 ounces low-fat peach yogurt with 2 tablespoons granola (114 mg sodium)

DINNER (351 MG SODIUM)

Seared Trout with Cherry Tomatoes and Bacon
*
(338 mg sodium)

1 cup cooked quinoa (13 mg sodium)

1 cup roasted zucchini cooked with olive oil spray and freshly ground pepper

(8 mg sodium)

DESSERT (77 MG SODIUM)

2 ounces part-skim ricotta cheese with

• 3 sliced figs
  
• 2 teaspoons honey
  
• 1 tablespoon chopped pistachios (77 mg sodium)
  

Day 6 (1,134 mg sodium)

BREAKFAST (213 MG SODIUM)

1 whole-wheat English muffin with

• 2 tablespoons no-salt-added all-natural peanut butter
  
• ½ sliced banana (106 mg sodium)
  

1 cup 1 percent low-fat milk (107 mg sodium)

MID-MORNING SNACK (170 MG SODIUM)

1 cup diced melon

2 graham crackers (170 mg sodium)

LUNCH (398 MG SODIUM)

Baby Blues Salad
*
(298 mg sodium)

3 ounces cooked chicken breast, skin removed (98 mg sodium)

1 medium pear (2 mg sodium)

MID-AFTERNOON SNACK (105 MG SODIUM)

Lemon-Pepper Popcorn with Parmesan
*
(105 mg sodium)

DINNER (238 MG SODIUM)

6 ounces pan-seared tilapia cooked in 1 tablespoon unsalted butter, topped with

• ¼ cup mango or papaya salsa (155 mg sodium)
  

6 ounces baked sweet potato fries cooked with olive oil spray and freshly ground pepper (60 mg sodium)

1 cup Brussels sprouts roasted with ¼ small, diced onion and olive oil spray

(23 mg sodium)

DESSERT (10 MG SODIUM)

1½ ounces dark chocolate (10 mg sodium)

Day 7 (1,181 mg sodium)

BREAKFAST (135 MG SODIUM)

Maple-Cinnamon Oatmeal Pancakes
*
(130 mg sodium) with

• 2 tablespoons maple syrup (2 mg sodium)
  
• 1 cup fresh berries (1 mg sodium)
  

1 cup fresh orange juice (2 mg sodium)

MID-MORNING SNACK (200 MG SODIUM)

1 medium peach

1 (1-ounce) slice low-fat cheddar cheese (171 mg sodium)

1 brown rice cake (29 mg sodium)

LUNCH (339 MG SODIUM)

Open-faced turkey sandwich

• 1 slice whole-wheat bread (146 mg sodium)
  
• 2 ounces low-sodium sliced turkey breast (84 mg sodium)
  
• 1 teaspoon Dijon mustard (57 mg sodium)
  
• 1 teaspoon light mayonnaise (34 mg sodium)
  
• ½ small avocado, peeled, pitted, and mashed (3 mg sodium)
  
• 2 slices tomato (1 mg sodium)
  
• 1 lettuce leaf (5 mg sodium)
  

1 cup sugar snap peas (6 mg sodium)

1 small bunch grapes (3 mg sodium)

MID-AFTERNOON SNACK (106 MG SODIUM)

1 red bell pepper, cut into strips (6 mg sodium)

Roasted Garlic and Rosemary Spread
*
(100 mg sodium)

DINNER (381 MG SODIUM)

4 ounces grilled flank steak marinated in lime juice, olive oil, fresh oregano, garlic, cumin, and chili powder (64 mg sodium)

6 ounces Swiss chard sautéed in olive oil spray with 1 minced garlic clove

(304 mg sodium)

1 cup cooked quinoa (13 mg sodium)

DESSERT (20 MG SODIUM)

1 chocolate-dipped frozen banana (20 mg sodium)

Day 8 (1,264 mg sodium)

BREAKFAST (188 MG SODIUM)

Cherry-Almond Granola
*
(81 mg sodium) with

• 1 cup 1 percent low-fat milk (107 mg sodium)
  

MID-MORNING SNACK (170 MG SODIUM)

½ cup unsweetened applesauce (10 mg sodium)

2 graham crackers (160 mg sodium)

LUNCH (442 MG SODIUM)

Green salad with tuna, apples, and pecans

• 2 cups chopped romaine lettuce (20 mg sodium)
  
• 3 ounces white tuna packed in water (320 mg sodium)
  
• ½ medium apple, cored and diced (1 mg sodium)
  
• 2 tablespoons chopped pecans
  
• ¼ red onion, thinly sliced (3 mg sodium)
  
• Garlic-Dijon Vinaigrette
  *
  (98 mg sodium)
  

MID-AFTERNOON SNACK (154 MG SODIUM)

1 ounce unsalted baked tortilla chips (4 mg sodium) with

• 2 tablespoons fresh salsa (150 to 229 mg sodium)
  

DINNER (240 MG SODIUM)

Moroccan-Spiced Lamb Tagine
*
(226 mg sodium)

1 cup couscous (8 mg sodium)

Salad of diced cucumber, tomato, and red onion, with fresh lemon juice and parsley

(6 mg sodium)

DESSERT (70 MG SODIUM)

Vanilla low-fat frozen yogurt with fresh berries (70 mg sodium)

Day 9 (1,458 mg sodium)

BREAKFAST (344 MG SODIUM)

½ whole-wheat bagel (270 mg sodium) with

• 1 tablespoon light cream cheese (70 mg sodium)
  

1 cup fresh orange juice (2 mg sodium)

1 medium apple (2 mg sodium)

MID-MORNING SNACK (106 MG SODIUM)

6 ounces fruit-flavored low-fat yogurt (105 mg sodium)

15 unsalted almonds (1 mg sodium)

LUNCH (392 MG SODIUM)

Green Soup with Goat Cheese
*
(270 mg sodium)

10 low-sodium whole-grain crackers (120 mg sodium)

1 cup diced pineapple (2 mg sodium)

MID-AFTERNOON SNACK (67 MG SODIUM)

2 stalks celery (64 mg sodium) with

• 1 tablespoon no-salt-added all-natural peanut butter (3 mg sodium)
  

DINNER (470 MG SODIUM)

Savory Turkey Meatloaf with Mushrooms
*
(390 mg sodium)

1 cup mashed sweet potatoes (40 mg sodium)

1 cup steamed broccoli and cauliflower (40 mg sodium)

DESSERT (79 MG SODIUM)

Lemon Meringue Layer Cake
*
(79 mg sodium)

Day 10 (1,376 mg sodium)

BREAKFAST (292 MG SODIUM)

Spicy Baked Eggs with Goat Cheese and Spinach
*
(260 mg sodium)

1 cup diced melon (30 mg sodium)

1 cup fresh orange juice (2 mg sodium)

MID-MORNING SNACK (177 MG SODIUM)

½ cup dried apricots (6 mg sodium)

1 (1-ounce) slice low-fat cheddar cheese (171 mg sodium)

LUNCH (445 MG SODIUM)

Caesar Salad Revamp
*
(343 mg sodium)

4 ounces cooked chicken breast (100 mg sodium)

1 medium pear (2 mg sodium)

MID-AFTERNOON SNACK (245 MG SODIUM)

3 gingersnaps (138 mg sodium)

1 cup 1 percent low-fat milk (107 mg sodium)

DINNER (131 MG SODIUM)

Balsamic-roasted chicken breast

• 1 (4-ounce) boneless, skinless chicken breast coated with 1 teaspoon olive oil and sprinkled with minced fresh rosemary, minced garlic, and freshly ground pepper, roasted at 450°F for about 20 minutes, turned once, and then drizzled with 1 tablespoon balsamic vinegar (131 mg sodium)
  

1 medium baked sweet potato (41 mg sodium)

Steamed green beans with squeeze of fresh lemon juice, 1 tablespoon unsalted butter, and 2 tablespoons slivered unsalted almonds

DESSERT (86 MG SODIUM)

1 medium apple, cored, filled with a mixture of 1 tablespoon unsalted butter, 1 tablespoon brown sugar, and ¼ teaspoon ground cinnamon, and baked in the microwave until soft (86 mg sodium)

Day 11 (1,385 mg sodium)

BREAKFAST (217 MG SODIUM)

1 whole-wheat English muffin with

• 1 tablespoon unsalted butter
  
• 1 tablespoon strawberry preserves (109 mg sodium)
  

1 cup fresh berries (1 mg sodium)

1 cup 1 percent low-fat milk (107 mg sodium)

MID-MORNING SNACK (11 MG SODIUM)

1 Chocolate Cherry Granola Bar
*
(11 mg sodium)

LUNCH (380 MG SODIUM)

Roasted Tomato Soup with Mint
*
(150 mg sodium)

1 slice toasted sourdough bread (220 mg sodium)

2 kiwifruits (10 mg sodium)

MID-AFTERNOON SNACK (34 MG SODIUM)

¼ cup unsalted dry-roasted pumpkin seeds (6 mg sodium)

1 cup diced cantaloupe (28 mg sodium)

DINNER (738 MG SODIUM)

Grilled Steak with Arugula and Lemon Vinaigrette
*
(674 mg sodium)

1 cup steamed broccoli (64 mg sodium)

DESSERT (5 MG SODIUM)

½ cup fruit sorbet (5 mg sodium)

Day 12 (1,491 mg sodium)

BREAKFAST (286 MG SODIUM)

Swiss Chard and Quinoa Frittata
*
(284 mg sodium)

1 cup diced fresh (or canned in juice) pineapple (2 mg sodium)

MID-MORNING SNACK (170 MG SODIUM)

½ cup part-skim ricotta cheese (170 mg sodium)

• ½ cup diced peaches or nectarines
  
• 2 teaspoons honey
  

LUNCH (472 MG SODIUM)

Hummus sandwich

• 1 whole-wheat pita (200 mg sodium)
  
• 2 tablespoons hummus (220 mg sodium)
  
• 1 tablespoon crumbled feta cheese (29 mg sodium)
  
• 1 cup shredded lettuce (10 mg sodium)
  
• 1 medium tomato, sliced (6 mg sodium)
  

1 cup snap peas (6 mg sodium)

1 medium orange (1 mg sodium)

MID-AFTERNOON SNACK (32 MG SODIUM)

1 unsalted brown rice cake (29 mg sodium) with

• 1 tablespoon no-salt-added all-natural peanut butter (3 mg sodium)
  

DINNER (527 MG SODIUM)

Spaghetti with Broiled Shrimp Scampi
*
(482 mg sodium)

1 cup sliced fennel bulb roasted with olive oil spray (45 mg sodium)

DESSERT (4 MG SODIUM)

1 cup sliced strawberries macerated in 2 teaspoons balsamic vinegar

(4 mg sodium)

Day 13 (1,496 mg sodium)

BREAKFAST (242 MG SODIUM)

Low-sodium instant oatmeal (72 mg sodium) with

• 1 tablespoon brown sugar (62 mg sodium)
  
• 1 cup blueberries (1 mg sodium)
  
• 1 cup 1 percent low-fat milk (107 mg sodium)