Printable Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan

A recent study conducted by the Centers for Disease Control and Prevention found that ninety percent of Americans consume more than the recommended 2,300 milligrams of sodium per day.

Even though sodium is a vital mineral for practical bodily functions, too much can lead to health issues.

If you have high blood pressure, heart, kidney, or liver disease, your doctor may recommend a low-sodium diet.

People with the same problems may also need to take low-carb diets to manage their illnesses.

One of the best low-carb diets for cardio, renal, high blood pressure issues is the DASH diet. Low carb diet is also the best option for weight loss.

Low-carb diets exclude or severely restrict the consumption of various commonly consumed salt sources, including bread, pasta, and snack foods.

However, the foods that make up a low-carb diet’s foundation, such as lean meat, poultry, wild game, and canned fish, are naturally low in sodium.

Other low-carb foods with low sodium content include vegetables, healthy fats, and fruits.

Basics Tips on Low Sodium Low Carb Diet

Various low-carb diets recommend that people on low-calorie diets consume anywhere from 20 to 130 grams of net carbs per day.

On the other hand, a low salt diet restricts sodium intake to 1500 mg or less daily.

Fortunately, poultry, fish, lean animal proteins, veggies, fruits, and whole grains are low in carbs and naturally low in sodium.

Even if foods with fewer calories and low salt might seem or taste bland, they do not have to be. The following guidelines will help you successfully follow a low carb, low sodium diet.

1. Stay off Processed Foods

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Stay off Processed Foods

If you want to maintain a w carb, low sodium diet, refrain from eating any processed foods or commercially prepared foods. Highly processed foods contain significantly higher sodium and carbohydrates, not to mention calories.

Ensure that the canned and frozen foods you purchase are low-sodium products and do not have sugary syrup toppings, which will cause your carbohydrate intake to skyrocket.

2. Check the Label for Nutritional Value and Sodium Content

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Check the Label for Nutritional Value and Sodium Content

Develop the habit of checking the sodium content of food items on the nutrition label. An item is low in sodium if it contains less than 140 milligrams per serving (140 mg).

Products containing 35 milligrams of sodium or less are deficient in sodium.

3. Fruits and Vegetables Are Among the Most Nutritious Foods Available

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Fruits and Vegetables

Non-starchy vegetables are a good source of essential nutrients and contain only a little carbohydrate.

Asparagus, broccoli, cabbage, carrots, kale, lettuce, mushrooms, spinach, and tomatoes are among the low-carb vegetables available.

Lemon, lime, grapefruit, and berries are all low in sugar and high in nutrition, making them excellent choices for breakfast.

Buy fresh or unseasoned frozen vegetables to keep your sodium intake under control. If you buy canned vegetables, look for products with no added salt.

4. Lean Animal Proteins are a Great Choice

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Lean Animal Proteins

Carbohydrates are absent or minimally present in poultry, fish, and meat. Use canned meats that are low in sodium or do not contain any added salt.

5. Flavor Your Meals with Herbs, Spices, and Low-Sodium Condiments

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Flavor Your Meals with Herbs, Spices, and Low-Sodium Condiments

Instead of using salt to enhance flavor, experiment with different herbs and spices, such as basil, chili powder, cilantro, cumin, dill, ginger, oregano, paprika, parsley, rosemary, and thyme.

Marinate your meats and vegetables to make them more tender and flavorful while increasing their nutritional value.

When purchasing dried herb blends and sauces, read the label to ensure ingredients, especially the seasonings, do not contain any salt or added sugar.

6. Whole Grains, Beans, and Lentils

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Whole Grains, Beans, and Lentils

Most whole grains beans are low carb, low calorie, and contain low sodium content. They are rich in proteins, fiber, and other nutrients.

Barley, oats, lentils, beans, and others should make your list.

7. Include Healthy Nuts and Seeds in Your Diet

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Include Healthy Nuts and Seeds in Your Diet

Nuts and seeds are high in protein, fiber, and other nutrients, making them essential for a healthy diet.

Some of them are high in fat and calories, so watching your portion sizes and enjoying them in moderation are vital.

Opt for raw nuts and seeds rather than roasted, smoked, or salted varieties if you want to reduce your sodium intake.

8. Dairy

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Dairy

Some dairy products contain high concentrations of carbohydrates and sodium, while others do not. Take a look at the nutrition facts to find low-sodium, low-carb alternatives.

9. Rinse Your Ingredients

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Rinse Your Ingredients

If you prepare your low-carb, low sodium meals at home, make sure you rinse all your foods to get rid of any extra sodium.

Simple 7-Day Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan

Low Sodium Low Carb Diet Plan – Simple 7-Day Low Sodium Low Carb Diet Plan

Here is a simple diet plan to start a low carb, low sodium diet.

Final Thoughts

Maintaining a low-carb diet with low sodium content is challenging. Still, both diets are compatible and emphasize healthy foods that you can turn into delicious, nutritious, and filling meals.

It is necessary to exercise caution when making specific dietary choices, especially if you have health issues such as heart problems, diabetes, high blood pressure, and obesity, among others.

If you do not take caution, you could run the risk of entirely blowing your carbohydrate and sodium consumption leading to poor health.

Printable Low Sodium Low Carb Diet Plan (PDF)

DayBreakfastSnack 1LunchSnack 2Dinner
1Oats
1/4 cup raisins

1 Tbsp. chopped walnuts(307 calories, 157 mg sodium)
Spinach-Avocado Smoothie

1 cup raspberries(243 calories, 120 mg sodium)
Creamy Tomato Cup-of-Soup

Easy Grilled Cheese

2 tsp. unsalted butter

1 slice whole-wheat bread, halved

2 Tbsp. shredded Cheddar cheese(301 calories, 466 mg sodium)
1 medium banana

1 Tbsp. peanut butter (210 calories, 54 mg sodium)
1 serving Jerk Chicken and Pineapple Slaw

1 cup Easy Brown Rice (465 calories, 359 mg sodium)
21 serving Peanut Butter and Chia Berry Jam English Muffin

1/2 serving Spinach-Avocado Smoothie(440 calories, 406 mg sodium)
¾ cup whole plain yoghurt

1 cup frozen and thawed raspberries (185 calories, 86 mg sodium)
1 taco

2 Tbsp. dried tomatoes

(349 calories, 264 mg sodium)
1 medium orange(62 calories, 0 mg sodium)Bean and Veggie Chili with Rice

1 serving Shrimp Scampi Zoodles

1 (1-inch-thick) slice whole-wheat baguette, toasted (346 calories, 665 mg sodium)
3Spinach and Mushroom Quiche (277 calories, 442 mg sodium)3 cups air-popped popcorn topped with 1 Tbsp. no-salt-added garlic & herb seasoning(93 calories, 2 mg sodium)1 serving Zucchini Noodles with Quick Turkey Bolognese topped with 1 Tbsp. basil-infused olive oil (336 calories, 555 mg sodium)1 medium banana

1 Tbsp. peanut butter(374 calories, 378 mg sodium (210 calories, 54 mg sodium)
1 serving Skillet Lemon Chicken and Potatoes with Kale (374 calories, 378 mg sodium)
4Low sodium blueberry pancakes(320 calories, 317 mg sodium)Kale chips (140 calories, 380 mg sodium)Sheet-Pan Roasted Root Vegetables (112 calories, 361.6 mg sodium)Assorted veggies and low salt dip1 serving Easy Pea and Spinach Carbonara (430 calories, 586 mg sodium)
5• 1 serving Peanut Butter & Chia Berry Jam English Muffin

• 1/2 serving Spinach-Avocado Smoothie(440 calories, 406 mg sodium)
Celery sticks with almond butter (217 calories, 104.5 mg sodium)Slow-Cooker Braised Beef with Carrots and Turnips (318 calories, sodium 538.4 mg)Cranberry brie bites(55 calories, 59 mg sodium)Mediterranean stuffed chicken breasts (179 calories, 352 mg sodium)
61 serving Spinach-Avocado Smoothie(357 calories, 238 mg sodium)Protein BarChicken & White Bean Soup(248 calories, sodium 244.1 mg)Walnuts and a fruitRoasted Vegetable Lasagna
7Oats

1/4 cup raisins

2 Tbsp. chopped walnuts (354 calories, 157 mg sodium)
1 cup frozen raspberries, thawed

1 cup whole-milk plain yogurt

2 tsp. honey(265 calories, 115 mg sodium)
Creamy Tomato Cup-of-Soup

1 medium orange

Easy Grilled Cheese

1 Tbsp. unsalted butter

1 slice whole-wheat bread, halved

2 Tbsp. shredded Cheddar cheese (396 calories, 466 mg sodium)
1 1/2 cups cubed cantaloupe(82 calories, 38 mg sodium)1 serving Philly Cheesesteak Stuffed Peppers

1 1/2 servings Steak Fries(428 calories, 706 mg sodium)

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