66 Low-Sodium Meal Prep Recipes for a Heart-Healthy Diet This National High Blood Pressure Education Month

Eating heart-healthy doesn’t have to be boring or bland, and these low-sodium meal prep recipes prove just that! With a variety of flavors and ingredients, you’ll find delicious options that keep your taste buds happy while being mindful of your sodium intake. Whether you’re looking to simplify your weeknight meals or just want to try something new, you’re in for a treat!

1. Lemon Herb Grilled Chicken

This lemon herb grilled chicken is a tasty option for anyone looking to eat healthier. The zesty lemon combined with fragrant herbs makes each bite refreshing and satisfying. Pair it with some steamed broccoli for a balanced, heart-friendly meal prep idea!

2. Sweet Potato and Black Bean Tacos

These sweet potato and black bean tacos are a fun way to enjoy a low-sodium meal. Packed with color and flavor, they make a healthy addition to your meal prep. Just load up your tortillas with roasted sweet potatoes, black beans, and fresh veggies for a delicious bite!

3. Baked Salmon with Asparagus

Baked salmon with asparagus is a tasty dish that’s easy to whip up. The flaky salmon pairs perfectly with the crunchy asparagus, creating a balanced meal full of flavor. Plus, it’s low in sodium, making it a smart choice for heart health!

4. Chickpea and Avocado Wrap

This chickpea and avocado wrap is a tasty option for a low-sodium meal prep. Packed with protein from chickpeas and healthy fats from avocado, it’s filling and satisfying. Toss in some fresh greens for a crunchy twist and enjoy a heart-friendly meal.

5. Zucchini Noodles with Marinara

Zucchini noodles with marinara are a fun and tasty way to enjoy a low-sodium meal. The fresh zucchini provides a nice crunch and pairs perfectly with the rich tomato sauce. Not only is this dish heart-healthy, but it’s also super easy to whip up for meal prep!

6. Spinach and Feta Stuffed Peppers

These spinach and feta stuffed peppers are a colorful way to enjoy a healthy meal. Packed with nutrients and flavor, they make a satisfying dish for any occasion. Plus, they’re low in sodium, making them heart-friendly!

7. Quinoa and Black Bean Salad

This quinoa and black bean salad is a colorful and nutritious option for meal prep. It’s packed with protein from the black beans and fiber from the quinoa, making it a filling choice. Plus, the fresh veggies add crunch and flavor, perfect for a heart-healthy diet.

8. Vegetable Stir-Fry with Tofu

This vegetable stir-fry with tofu is a simple, low-sodium dish packed with flavor. Fresh veggies like broccoli and bell peppers add crunch and nutrients, while tofu provides a great source of protein. It’s easy to make ahead for a heart-healthy meal prep, so you can enjoy it throughout the week!

9. Cucumber and Tomato Salad

This cucumber and tomato salad is a refreshing option for any meal prep. It’s light, bright, and combines fresh veggies that add crunch and flavor. Toss in some herbs for a hint of freshness, and you have a simple dish that’s perfect for a heart-healthy diet.

10. Herbed Quinoa and Chickpeas

This herbed quinoa and chickpeas dish is a delightful way to enjoy a low-sodium meal. Packed with protein and fiber, it keeps you feeling full and satisfied. Plus, the fresh herbs add a burst of flavor that makes every bite enjoyable!

11. Roasted Vegetable Medley

This roasted vegetable medley is a simple and tasty addition to your meal prep. Toss your favorite seasonal veggies with some herbs, roast them until they’re tender, and enjoy a colorful dish that’s low in sodium. It’s a heart-healthy option that pairs well with almost any meal!

12. Curried Lentil Soup

Curried lentil soup is a cozy dish that’s easy to make and packed with flavor. It’s filled with vibrant veggies and spices, making it a tasty option for a heart-healthy meal prep. Plus, lentils are a great source of protein and fiber, perfect for keeping you satisfied.

13. Grilled Vegetable Pasta Salad

This grilled vegetable pasta salad is a colorful and tasty option for your meal prep. Packed with fresh veggies and whole grain pasta, it’s a wholesome choice that’s easy to make. Toss it together with a light vinaigrette, and you’ve got a dish that’s both satisfying and heart-healthy!

14. Cauliflower Rice Stir-Fry

Cauliflower rice stir-fry is a fun and colorful dish packed with veggies. It’s low in sodium and gives you that satisfying stir-fry vibe without the guilt. Toss in your favorite protein for an easy meal prep option that’s both light and tasty!

15. Balsamic Glazed Brussels Sprouts

Balsamic glazed Brussels sprouts are a tasty way to bring more vegetables into your meals. The sweet and tangy glaze pairs perfectly with the crispy roasted sprouts, making them hard to resist. Plus, they’re low in sodium, so you can enjoy them guilt-free!

16. Mushroom Risotto with Peas

This mushroom risotto with peas is a comforting dish that’s both hearty and healthy. It’s packed with flavor from the mushrooms and fresh peas, making it a delightful choice for a low-sodium meal prep. Enjoy it as a satisfying main or a tasty side, and feel good about your heart-healthy choices!

17. Coconut Curry Vegetable Soup

This coconut curry vegetable soup is a cozy bowl of comfort that’s easy to make. With a delightful mix of veggies and creamy coconut milk, it’s packed with flavor without the extra salt. Perfect for meal prep, this soup warms you up and keeps your heart happy!

18. Savory Oatmeal with Spinach and Poached Egg

Savory oatmeal is a delightful twist on the traditional sweet breakfast. Packed with spinach and topped with a poached egg, this dish is both filling and nutritious. It’s an easy way to enjoy a low-sodium meal while giving your heart the love it deserves!

19. Lentil and Spinach Stuffed Eggplant

Stuffed eggplant is a fun way to enjoy healthy flavors. This recipe combines lentils and spinach, making it hearty and filling. Plus, it’s low in sodium, so it’s perfect for a heart-healthy diet!

20. Eggplant Parmesan with a Twist

Eggplant parmesan is a classic dish that gets a heart-healthy makeover with this recipe. Instead of heavy breading and lots of cheese, we use fresh, sliced eggplant and a light marinara sauce. This tasty twist keeps the flavors you love while being friendly to your heart and waistline!

21. Roasted Chickpeas and Broccoli

Roasted chickpeas and broccoli make for a tasty and satisfying meal prep option. The chickpeas add a nice crunch, while the broccoli keeps things fresh and vibrant. This combo is not only low in sodium but packed with fiber and nutrients to support your heart-healthy diet.

22. Greek Yogurt Chicken Salad

This Greek yogurt chicken salad is a tasty twist on a classic dish. It combines tender chicken with creamy Greek yogurt for a satisfying meal without all the extra sodium. Toss in some fresh herbs and veggies, and you’ve got a heart-healthy option that’s easy to prepare and perfect for meal prep!

23. Mango Salsa Chicken

Mango salsa chicken is a bright and flavorful dish that’s perfect for a heart-healthy meal prep. The juicy grilled chicken pairs beautifully with the sweet and tangy mango salsa, making each bite delicious. Plus, it’s low in sodium, so you can enjoy it guilt-free!

24. Cabbage and Carrot Slaw

This cabbage and carrot slaw is a colorful addition to your meal prep. It’s crunchy, fresh, and brings a burst of flavor to your plate without piling on the sodium. Mixing in some fresh herbs adds even more zing, making it a delicious side for any heart-healthy meal. Plus, it’s super easy to whip up, so you can enjoy it throughout the week!

25. Black Bean and Sweet Potato Hash

This black bean and sweet potato hash is a simple, tasty dish that fits perfectly into a heart-healthy diet. The combination of sweet potatoes and black beans provides fiber and nutrients without the added salt. Top it with fresh cilantro for an extra burst of flavor!

26. Savory Quinoa and Roasted Beet Bowl

This savory quinoa and roasted beet bowl is a delightful mix of flavors and textures. With hearty quinoa, sweet roasted beets, and a sprinkle of nuts, it’s both filling and nutritious. Plus, the fresh herbs bring a burst of color and flavor to your meal prep!

27. Spinach and Mushroom Frittata

This spinach and mushroom frittata is a tasty way to enjoy a low-sodium meal. Packed with veggies, it offers a satisfying bite while being heart-healthy. You can easily prepare it ahead of time for a quick breakfast or brunch during the week.

28. Tomato and Basil Couscous Salad

This tomato and basil couscous salad is a delightful option for your meal prep. With fresh tomatoes and fragrant basil, it brings a burst of flavor while keeping sodium in check. Enjoy it as a light lunch or as a side dish with dinner!

29. Chilled Avocado and Cucumber Soup

This chilled avocado and cucumber soup is a refreshing delight on warm days. It’s simple to whip up and packed with nutrients, making it a perfect addition to a heart-healthy meal prep. Enjoy it as a light lunch or a starter at dinner!

30. Lemon Garlic Shrimp and Broccoli

Lemon garlic shrimp and broccoli is a tasty dish that’s quick to prepare. The shrimp cook up fast and soak in the zesty flavor of garlic and lemon, making each bite delightful. Paired with broccoli, this meal is not only low in sodium but also packs a nutritious punch!

31. Roasted Cauliflower and Chickpea Bowl

Roasted cauliflower and crispy chickpeas come together in this vibrant bowl, drizzled with a creamy tahini sauce. This dish is packed with flavor and fiber, making it a satisfying and heart-healthy option that’s low in sodium.

32. Zoodle and Pesto Salad

Zucchini noodles take the spotlight in this refreshing salad, tossed with a fragrant homemade basil pesto, juicy cherry tomatoes, and crunchy pine nuts. It’s a light, nutrient-rich dish that’s bursting with flavor, yet gentle on your sodium intake.

33. Sweet Potato and Kale Salad with Lemon Tahini Dressing

Roasted sweet potatoes, sautéed kale, and quinoa make a nourishing base for this hearty salad, all brought together by a zesty lemon tahini dressing. It’s a deliciously satisfying and low-sodium meal that’s as good for your heart as it is for your taste buds.

34. Spaghetti Squash with Roasted Garlic and Cherry Tomatoes

Spaghetti squash, roasted garlic, and sweet cherry tomatoes create a light, flavorful dish that’s both satisfying and heart-healthy. Fresh basil and a sprinkle of Parmesan bring this simple, low-sodium meal to life.

35. Coconut Lime Chicken with Avocado Salsa

Grilled chicken marinated in a coconut-lime blend is topped with a fresh avocado salsa, creating a tropical, low-sodium dish that’s bursting with flavor and packed with heart-healthy ingredients. It’s a perfect balance of savory and refreshing!

36. Oatmeal with Berries & Ground Flax

Cook a large pot of steel-cut oats in unsalted almond milk and portion into single-serve containers. Add berries and ground flax just before eating for a boost of antioxidants and omega-3s. The oats reheat quickly with a splash more milk, staying creamy without extra salt or sugar. Finish with a drizzle of honey if a touch of sweetness is desired.

37. Greek Yogurt Parfait with Fresh Fruit & Unsalted Nuts

Layer plain, low-fat Greek yogurt with seasonal fruit and a handful of unsalted nuts or seeds. Assemble several jars at once; the yogurt keeps fruit fresh for up to three days. Protein from the yogurt and healthy fats from the nuts make this a filling grab-and-go breakfast. Keep granola on the side if you prefer extra crunch at serving time.

38. Overnight Chia Pudding with Mango

Combine chia seeds with unsweetened coconut milk and a splash of vanilla, then refrigerate overnight. The seeds swell to form a thick, pudding-like texture without any need for salt. Add diced mango in the morning for natural sweetness and vitamins A and C. Make several jars on Sunday night for effortless weekday breakfasts.

39. Veggie Egg White Muffins

Whisk egg whites with finely chopped vegetables and herbs, then bake in a muffin tin until set. Each portion delivers lean protein with minimal sodium, thanks to the omission of cheese and cured meats. The muffins refrigerate well and can be reheated in a microwave in under a minute. Pair two with a piece of fruit for a quick, balanced breakfast.

40. No-Salt-Added Granola Bars

Stir together rolled oats, mashed banana, unsalted nut butter, and dried fruit, then press into a pan to bake. Because commercial snack bars often sneak in sodium, this homemade version keeps levels low. Let the bars cool completely before slicing, ensuring they hold their shape. Wrap individually so they travel well in lunch boxes or gym bags.

41. Mediterranean Chickpea Quinoa Bowls

Cook a big batch of quinoa in unsalted vegetable broth for extra flavor. Toss with no-salt-added canned chickpeas, chopped veggies, and a drizzle of olive oil plus fresh lemon juice. The citrus and herbs brighten each bite, making salt unnecessary. Portion into meal-prep containers and refrigerate for up to four days.

42. Lemon Herb Baked Cod with Farro

Marinate cod in lemon juice, garlic, and parsley, then bake until the flesh is opaque and flakes easily. Farro simmered in low-sodium broth provides hearty whole grains and fiber. The mild fish absorbs bright flavors, proving salt isn’t required for satisfaction. Freeze extra fillets and farro separately for quick future dinners.

43. Garlic-Lime Shrimp & Brown Rice

Sauté shrimp with minced garlic, lime zest, and smoked paprika in a splash of olive oil. The natural brininess of shrimp means it already carries a bit of sodium, so skip extra salt entirely. Serve over brown rice cooked in unsalted broth for fiber and long-lasting energy. Pack into containers with a side of steamed green beans for a complete lunch.

44. Sheet-Pan Chicken Breast & Rainbow Vegetables

Rub boneless chicken breasts with olive oil, black pepper, and thyme, then add colorful vegetables to the same pan. Roasting everything together keeps cleanup simple and flavors concentrated. Vegetables caramelize while chicken stays juicy, requiring no added salt. Divide into meal boxes and store for up to four days.

45. Lentil & Sweet Potato Stew

Simmer brown lentils and sweet potatoes in a low-sodium broth with cumin, coriander, and smoked paprika. The sweet potatoes break down slightly, giving the stew natural sweetness and body. Spinach stirred in at the end wilts gently, adding color and iron. Make a double batch; this stew freezes beautifully for busy nights.

46. Black Bean & Corn Salad Jars

Drain and rinse no-salt black beans, then combine with sweet corn, crunchy vegetables, and lime vinaigrette. Layering in jars keeps produce crisp until lunchtime. The mix tastes great cold and delivers plant protein plus fiber. Give each jar a quick shake before eating to distribute the dressing.

47. Turkey & Spinach Stuffed Peppers

Sauté lean ground turkey with garlic, onion, and chopped spinach, then mix in cooked brown rice. Fill halved bell peppers and bake until tender. Using tomato purée without added salt keeps sodium low while adding moisture. Two halves make a satisfying lunch with minimal reheating time.

48. Curry Roasted Cauliflower & Tofu

Toss cauliflower and firm tofu with olive oil, turmeric, cumin, and mild curry powder. Roasting draws out nutty flavors while tofu crisps at the edges. Because curry powder is fragrant, the dish never feels bland despite the absence of salt. Serve over quinoa or tuck into whole-grain pitas for variety.

49. Citrus-Herb Salmon with Asparagus

Brush salmon with orange juice, dill, and a hint of garlic, then bake alongside asparagus. Omega-3s in salmon support heart health, while the citrus punch overrides any need for salt. Asparagus cooks quickly, matching the fish’s timing for a convenient pairing. Store portions in glass containers to prevent lingering fish aromas.

50. Pesto Zucchini Noodles with Cherry Tomatoes

Blend fresh basil, unsalted pistachios, garlic, and lemon juice for a lighter pesto free of cheese and added salt. Toss with spiralized zucchini noodles for a refreshing low-carb base. Roasted cherry tomatoes add sweetness that balances the garlic. Enjoy chilled or lightly warmed as a speedy lunch.

51. Mushroom & Barley Pilaf

Sauté mushrooms and onions until golden, then simmer with barley in low-sodium vegetable broth. Barley absorbs earthy mushroom flavor, creating a comforting texture reminiscent of risotto. Chopped parsley at the end lifts the dish with freshness. Portion into microwave-safe bowls for easy reheating.

52. Sesame Ginger Soba Noodle Salad

Cook soba noodles, rinse under cool water, and toss with grated ginger, rice vinegar, and toasted sesame oil. Veggies add crunch while sesame seeds provide healthy fats. Because soy sauce is often salty, swap in low-sodium tamari sparingly or omit entirely. This salad tastes even better after flavors meld overnight.

53. Butternut Squash & Quinoa Chili

Simmer cubed butternut squash with tomatoes, beans, and quinoa for a vegetarian chili that packs protein and fiber. Smoked paprika and chipotle powder give depth without salt. The squash melts slightly, lending natural sweetness to counter gentle heat. Freeze in single portions for weeks of cozy meals.

54. Hummus & Veggie Snack Boxes

Blend cooked chickpeas with tahini, lemon juice, and roasted garlic, leaving out added salt. Portion homemade hummus into small cups, then surround with crunchy vegetables and whole-wheat pita. These boxes beat vending-machine options when afternoon hunger strikes. They stay fresh for up to four days in the fridge.

55. Avocado Chickpea Lettuce Wraps

Mash rinsed chickpeas with ripe avocado, lime juice, and minced onion for a creamy filling reminiscent of tuna salad—minus the sodium. Spoon into sturdy lettuce leaves for a handheld lunch that skips bread. Leftover filling stores well and can double as a dip. Add jalapeño for a gentle kick if desired.

56. Peanut Butter & Banana Overnight Oats

Combine rolled oats, unsweetened almond milk, and chia seeds in jars, then chill overnight. Before serving, stir in natural peanut butter and top with banana rounds. This classic flavor pairing feels indulgent yet remains low in sodium. Make five jars in minutes for a full workweek of breakfasts.

57. Spinach & Strawberry Farro Salad

Cook farro ahead of time, cool, and mix with baby spinach and juicy strawberries. A simple balsamic reduction adds tangy sweetness without relying on salt. Almonds add crunch and vitamin E. Pack the dressing separately to keep greens crisp until lunch.

58. Grilled Portobello & Bell Pepper Fajitas

Marinate thick mushroom slices and bell peppers in lime juice, cumin, and oregano, then grill or sear until charred. Serve in whole-wheat tortillas with fresh cilantro and avocado slices. The naturally savory mushrooms satisfy without salty seasonings. Prep fillings in advance; warm in a skillet for speedy dinners.

59. Almond-Crusted Tilapia with Broccoli

Pulse raw almonds with paprika and garlic powder to create a crunchy coating. Press onto tilapia fillets and bake until the crust turns crisp and the fish flakes. Serve with lightly steamed broccoli for fiber and vitamin C. This combo reheats well in an oven or air fryer, keeping the crust crunchy.

60. Southwest Black Bean Breakfast Burritos

Scramble eggs with no-salt black beans, diced peppers, and onions, seasoning with cumin and chili powder. Spoon into whole-wheat tortillas, roll, and cool before wrapping individually. Freeze the burritos, then reheat in a microwave or toaster oven for a fast morning meal. Salsa on the side adds zing without much sodium when you choose a low-salt brand.

61. Tuscan White Bean Soup

Sauté onion, carrot, and celery, then simmer with no-salt cannellini beans, tomatoes, and rosemary. Kale stirred in at the end brings color and nutrients. Blending a cup of the soup thickens it naturally, giving a creamy texture without cream or salt. Refrigerate for up to five days or freeze for longer storage.

62. Apple Cinnamon Steel-Cut Oats

Simmer steel-cut oats in unsweetened almond milk until tender. Fold in diced apples cooked with cinnamon and a hint of maple syrup. Walnuts add crunch plus heart-healthy fats. Portion into microwave-safe containers; they reheat smoothly with a splash more milk.

63. Edamame & Brown Rice Sushi Bowls

Build a deconstructed sushi bowl starting with fiber-rich brown rice. Top with edamame for plant protein, plus crunchy vegetables and creamy avocado. A squeeze of lime and a dash of low-sodium soy sauce bring balanced flavor. These bowls pack neatly in containers and taste great chilled.

64. Herb-Marinated Grilled Chicken Thighs with Roasted Brussels Sprouts

Marinate skinless chicken thighs in olive oil, rosemary, and lemon zest for at least two hours. Grill until juicy and slightly charred. Roast Brussels sprouts until their edges crisp, finishing with a splash of balsamic vinegar for brightness. Combine in meal-prep boxes for hearty lunches that reheat well.

65. Mango Turmeric Smoothie Packs

Portion frozen mango, spinach, banana, and turmeric into freezer bags for ready-to-blend smoothies. In the morning, dump the contents into a blender, add unsweetened almond milk, and blend until creamy. Turmeric offers anti-inflammatory benefits without adding sodium. Keep a stash for quick breakfasts or post-workout fuel.

66. Rainbow Veggie Stir-Fry with Tofu

Press tofu to remove moisture, then sear until golden. Add a medley of colorful vegetables and toss with ginger, garlic, and a splash of low-sodium soy sauce. Cooking over high heat keeps veggies crisp and flavorful. Serve with brown rice or whole-grain noodles for a satisfying, sodium-smart dinner.