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Low-Sodium & Diabetes-Friendly Meal Planner

The short answer: pick a style, tell us what to skip, and get a simple week of meals plus a shopping list sorted by store aisle.

Your Low sodium week (Day 1 preview)

For 2 people · buy enough for 2 servings of each meal. Sodium and carb tags are approximate.

Day 1

Breakfast: Oatmeal with berries & cinnamon (10 min · sodium low · carbs higher)
Cook oats in water or low-fat milk, top with thawed berries and cinnamon.
Lunch: Turkey & avocado wrap (10 min · sodium moderate · carbs moderate)
Use home-roasted turkey — deli meat is very high in sodium. Roll with avocado and greens.
Dinner: Whole-wheat pasta primavera (25 min · sodium low · carbs higher)
Toss cooked pasta with sautéed vegetables, oil and a sprinkle of Parmesan.
Snack: Plain yogurt cup (1 min · sodium low · carbs low)
Add cinnamon instead of sugar.

Shopping list (first 6 of 49 items)

Produce

☐ Apples — used in 1 meal
☐ Avocado — used in 1 meal
☐ Baby spinach — used in 1 meal
☐ Bananas — used in 1 meal
☐ Bell peppers — used in 2 meals
☐ Carrots — used in 2 meals

Not medical or nutrition advice. Ask your doctor or a registered dietitian before changing your diet.

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All 7 days: breakfast, lunch, dinner and a snack
Complete shopping list (49 items) grouped by store aisle
Clean printable version for the fridge
Regenerate for any style, budget or foods to avoid

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What the three styles mean

Low sodium. The American Heart Association recommends no more than 2,300 mg of sodium a day, with an ideal limit of 1,500 mg for most adults. Most Americans eat over 3,100 mg, and more than 70% comes from packaged, prepared and restaurant food — so these meals lean on fresh and “no salt added” foods. Read our low-sodium guide.

DASH. NIH’s DASH plan (about 2,000 calories a day) suggests 6–8 servings of grains, 4–5 of vegetables, 4–5 of fruit, 2–3 of low-fat dairy, and 6 or fewer of lean meat, poultry or fish daily, plus 4–5 servings of nuts, seeds and beans a week, with sodium at 2,300 mg (1,500 mg lowers blood pressure further). Read our DASH guide.

Diabetes-friendly. Uses the CDC “plate method”: on a 9-inch plate, fill half with non-starchy vegetables, a quarter with lean protein, and a quarter with carbohydrate foods; drink water or an unsweetened drink. The Mediterranean diet follows a similar pattern.

Sources

How much sodium should I eat per day? — American Heart Association (accessed 2026-10-30)
DASH Eating Plan — National Heart, Lung, and Blood Institute (NIH) (accessed 2026-10-30)
Diabetes Meal Planning (plate method) — CDC (accessed 2026-10-30)
Eating Healthy with Diabetes — American Diabetes Association (accessed 2026-10-30)

Last updated October 30, 2026