Very Low-Sodium Healthy Menu Idea
This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
See Daily Recommendations for a Healthy, Balanced Diet
See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Strawberry, Banana & Blueberry Smoothie w/Oatmeal Smoothie 8 strawberries, frozen ½ medium banana ½ cup blueberries, frozen ¾ cup (6 oz) soy milk Blend all ingredients until smooth. ½ cup oatmeal ¼ cup (4 oz) skim milk Pinch of cinnamon and sugar |
|
418 calories |
 |
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| Lunch | |
Vegetables & Rice w/Orange Vegetables & Rice ½ cup chickpeas, drained and rinsed 1 cup broccoli, chopped ¼ cup onions, chopped ¼ cup bell pepper, chopped ¾ cup cooked brown rice Salt and pepper optional Steam vegetables and beans in pan. Mix with cooked rice and enjoy. 1 medium orange 16 oz water |
|
407 calories |
|
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| Dinner | |
Chicken Tortas w/Milk Chicken Tortas A combination of fresh salsa, Monterey Jack cheese, chili powder, radishes, shredded chicken and more. See Chicken Tortas Recipe 1 ½ cups (12 oz) skim milk |
|
673 calories |
|
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| Snack #1 | |
1 medium pear 16 oz water |
|
100 calories |
|
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| Snack #2 | |
1 container (4 oz) yogurt, vanilla, low-fat ½ oz (approximately 14) almonds, unsalted 16 oz water |
|
198 calories |
|
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| Snack #3 | |
2 Tbsp peanut butter, low-sodium 20-4" strips (approximately 1 cup) celery 16 oz water |
|
203 calories |
| Total Calories: 1,999 | ||
| % Fat: 20% % Saturated Fat: 4% % Carbohydrate: 61% % Protein: 19% |
Sodium: 770 mg Cholesterol: 91 mg Fiber: 42 g Vitamin A: 95% Vitamin C: 325% Calcium: 117% Iron: 75% |
Grains: 7 ½ oz Vegetables: 3 cups Fruit: 3 ½ cups Milk: 3 cups Meat & Beans: 11 oz |
Visit MyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Salt: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
This Week’s Healthy Menu Idea Archive
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