Mediterranean Diet Low Sodium Meal Plan

The Mediterranean Diet is high in fruits, vegetables, and lean meats and seafood. The common thread is an abundance of Vitamin E found in many meals. Lastly, socialize and exercise with family and friends to make this a complete Lifestyle Change!

The following sample daily menu is a plan that incorporates both the Mediterranean and “DASH” diets, with the latter focused on reduced sodium intake.  By structuring meals throughout the week improved health will soon be noticed. One change that is noticeable with listed meals is that the calories are loaded in the morning and afternoon, the calories then taper off in the evening.

A key element to the success of this diet is reduced low salt intake in the food preparation. Fluids are equally important for a healthy lifestyle, add 6-8 glasses of water to your daily routine, choosing to squeeze the contents of 1/2 -1 whole lemon to a single  glass of water each day.

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  • 1 slice whole wheat toast (I choose Aunt Millies “5 Grain Bread Light”, 2.5 grams fiber/slice.)
  • 1 tbsp Raspberry Jelly
  • Oatmeal (preferably 1 or 5 minute stove top)
  • 1 orange
  • (1.5  breads, 1 grain, 1 fruit)
  • 2 glasses of water (one glass of water with the juice squeezed from a fresh lemon.)

1 glass of water

10:30 am Snack
Chop and Combine

  • 1 Tbsp unsalted nuts  or sunflower seeds
  • 1 (choose 1) apple, plum, pear, peach
  • 1 four ounce low fat yogurt
  • 1 glass water
  • (1 protein, 1 fruit,  1 dairy)


  • 2-3 oz fillet of fish, lean meat or poultry with 1/4 tsp salt or Mrs. Dash salt substitute
  • 1 c. ea. sliced carrots / zucchini (sautee 15 min’s with 1/8 c. olive oil. Add minced garlic, parsley)
  • diced 1 potato, 1 pepper, 1 peeled onion season with rosemary, thyme, 1/4 tsp salt, 1/8 c. oil. (Heat on med. for 20 minutes.)
  • 1 glass of wine
  • 1/2 cup grapes
  • (3 vegetable, 1 fruit, 1 protein,  1 fat)
  • 1 glass of water

2:00 pm   Snack

  • 1 Banana, or 1/4 cup berries, or 7 prunes
  • 1 glass of water
  • (1 fruit)

1 glass of water


  • 1 cup lettuce
  • 1/2 cup tomato
  • 1 cup VEGETABLE: avocado, beans, sweet potato, or baked potato
  • 4 ounces of fish or chicken
  • 1 ounce of low fat cheese
  • 1-2 tsp Olive Oil and Vinegar
  • Glass of water with lemon
  • 1 Fruit of choice
  • (3 vegetable, 1 fat, 1 dairy, 1 protein, 1 fruit)

2 glasses of  water before bed

Low Sodium Meal Plan DASH Diet

“Dash Diet” 

Avoid eating foods from cans that are high in sodium (salt)

The average American presently consumes 5-8 tsps of salt per day! This is extremely dangerous in the long run for your organs, but specifically for the heart and kidneys.

Dietary Approaches to Stop Hypertension (DASH), or a low sodium diet is  an easy lifestyle to adapt by limiting salt intake to 1-2 tsp’s per day & add potassium to provide balance and flushing out excess sodium with:

Eat a Meal High in Potassium: Fruit, Veggies, Legumes, Fish

  • Fresh Fruit
  • Fresh Vegetables
  • Legumes (dried, cooked at home, seasoned: garlic, onion, rosemary)
  • Fresh Fish.
  • 6-8 Glasses of water or tea.

Following the Mediterranean or DASH Diet gives a person the proper amounts of food consumed at each sitting therefore reducing risk of hypertension for an individual.  There are a variety of Salt Substitutes on the market.   Mrs. Dash is commonly used and a favorite of most, does come in a variety of flavors. However, vegetables tossed and sauteed in olive oil with fresh herbs and fish or meats prepared with spices and herbs, add flavor and reduce sodium. Obtain more ideas on how to use Herbs and Spices to Replace the Salt Shaker

Fluids are equally important to a successful diet.  Lemon Water made with 1/2-1 freshly squeezed lemon in a glass of water each day, an additional source of potassium to rid the body of excess sodium . Foods to restrict if instructed to follow a Low Sodium Meal are: Carrots, Celery, Spinach, Beets.  Additional tips:

  • Stop consuming tap water that is conditioned with a water softener
  • Drink bottled water and Green, Black or White Tea
  • Rinse all canned foods really well before preparing them.

Meal Plan Low Sodium (LS)

Bread or Cereal…. Oatmeal (Instant “Heart Healthy Advanced Nutrition” LS and high Potassium)
Fruit…………………, orange, kiwi, banana, dried apricots, prunes, raisins
Orange Juice or skim 1% Milk.

Snack am

Vegetable……………cole slaw
Vegetable……………LS Cream of potato soup, baked sweet potato
Meat…………………..meatloaf with LS Gravy (3 0z). grilled or baked salmon, fish
Vegetable…………..twice baked potato and steamed green beans
Bread…………………wheat Roll
Dessert…………… sherbet, pears, plums

Snack pm 
Fruit…………………..(Choose 1) banana, Kiwi, orange, seasonal fruit

Milk…………………. ..4-6 oz low or nonfat yogurt

Meat……………….,,seasoned Chicken Breast (3 oz)  (turned in freshly chopped herbs and garlic)
Bread……………….sesame seed multi grain bun,
Vegetable………….Lettuce, tomato and onion (cooked or raw)
Vegetable……….. .soup Lima or white beans, salad with avocado, beets, spinach
Fruit…………………fruit, melon
……………LS apple pie