Eating heart-healthy doesn’t have to be boring or bland, and these 30 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!
Contents
- 1. Lemon Herb Grilled Chicken
- 2. Sweet Potato and Black Bean Tacos
- 3. Baked Salmon with Asparagus
- 4. Chickpea and Avocado Wrap
- 5. Zucchini Noodles with Marinara
- 6. Spinach and Feta Stuffed Peppers
- 7. Quinoa and Black Bean Salad
- 8. Vegetable Stir-Fry with Tofu
- 9. Cucumber and Tomato Salad
- 10. Herbed Quinoa and Chickpeas
- 11. Roasted Vegetable Medley
- 12. Curried Lentil Soup
- 13. Grilled Vegetable Pasta Salad
- 14. Cauliflower Rice Stir-Fry
- 15. Balsamic Glazed Brussels Sprouts
- 16. Mushroom Risotto with Peas
- 17. Coconut Curry Vegetable Soup
- 18. Savory Oatmeal with Spinach and Poached Egg
- 19. Lentil and Spinach Stuffed Eggplant
- 20. Eggplant Parmesan with a Twist
- 21. Roasted Chickpeas and Broccoli
- 22. Greek Yogurt Chicken Salad
- 23. Mango Salsa Chicken
- 24. Cabbage and Carrot Slaw
- 25. Black Bean and Sweet Potato Hash
- 26. Savory Quinoa and Roasted Beet Bowl
- 27. Spinach and Mushroom Frittata
- 28. Tomato and Basil Couscous Salad
- 29. Chilled Avocado and Cucumber Soup
- 30. Lemon Garlic Shrimp and Broccoli
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!
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
