93 Kidney-Friendly Meal Prep Recipes to Lower Sodium for National Kidney Month

If you’re looking to enhance your meal prep game while keeping your sodium intake in check, this collection has you covered. Here are kidney-friendly recipes that not only taste great but also fit perfectly into a low-sodium lifestyle. From hearty lunches to satisfying dinners, these meals are both nutritious and easy to prepare, making it simple to stick to your health goals without sacrificing flavor.

1. Sweet Potato and Black Bean Tacos

Sweet potato and black bean tacos are a perfect choice for a kidney-friendly meal. They are packed with nutrients and flavor while keeping sodium low. Enjoy these tasty tacos with fresh cilantro and avocado for a satisfying bite!

2. Lemon Garlic Roasted Chicken

Lemon Garlic Roasted Chicken is a delicious option for meal prep. The bright lemon flavor and savory garlic create a tasty dish that’s easy to make. Serve it with whole grains and veggies for a kidney-friendly meal that satisfies!

3. Zucchini Noodles with Pesto

Zucchini noodles with pesto are a fun twist on traditional pasta. They’re light, fresh, and bursting with flavor, making them perfect for a kidney-friendly meal prep. Toss in some cherry tomatoes for extra color and taste!

4. Stuffed Bell Peppers with Brown Rice

Stuffed bell peppers are a fun and tasty way to enjoy a kidney-friendly meal. Packed with brown rice, black beans, and veggies, they are filling and flavorful without any added sodium. This recipe is perfect for meal prepping and makes a healthy lunch or dinner option you’ll love.

5. Vegetable Stir-Fry with Tofu

This vegetable stir-fry with tofu is a tasty and kidney-friendly option. Packed with colorful veggies and protein-rich tofu, it makes a wholesome meal. Perfect for meal prep, this dish is easy to customize and keeps well in the fridge!

6. Chickpea and Spinach Stew

This Chickpea and Spinach Stew is a warm and hearty dish that’s perfect for meal prep. Packed with protein and nutrients, it keeps sodium levels low while delivering amazing flavor. You can easily make a big batch and enjoy it throughout the week!

7. Herbed Quinoa Salad with Cherry Tomatoes

This herbed quinoa salad is a refreshing and vibrant dish that’s perfect for meal prep. Packed with cherry tomatoes and cucumbers, it’s both tasty and kidney-friendly. You can enjoy it as a light lunch or serve it as a side, making it a versatile addition to your meals.

8. Cucumber and Tomato Salad with Feta

This cucumber and tomato salad is a refreshing and healthy choice for meal prep. The crisp cucumbers and juicy tomatoes pair perfectly with tangy feta, making it a delightful side dish. It’s low in sodium and packed with flavor, perfect for keeping your kidneys happy!

9. Greek Yogurt Parfait with Berries

This Greek yogurt parfait is a tasty and healthy choice for breakfast or a snack. Layer creamy yogurt with fresh berries and crunchy granola for a boost of flavor and nutrition. It’s a simple way to enjoy a kidney-friendly meal while satisfying your sweet tooth!

10. Oven-Roasted Brussels Sprouts

Oven-roasted Brussels sprouts are a tasty and simple side dish that everyone can enjoy. Just toss them in olive oil, sprinkle some pepper, and roast until crispy. They’re not only delicious but also kidney-friendly, making them a smart choice for meal prep.

11. Turkey and Spinach Lettuce Wraps

These turkey and spinach lettuce wraps are a tasty, low-sodium option for meal prep. Packed with lean protein and fresh veggies, they’re perfect for a quick lunch or snack. Enjoy the crunch of lettuce with the savory flavors of turkey and bright tomatoes!

12. Cilantro Lime Brown Rice

Cilantro lime brown rice is a tasty side dish that can brighten any meal. The fresh cilantro and zesty lime add a pop of flavor without the heavy sodium. This kidney-friendly recipe is easy to make and pairs well with a variety of proteins.

13. Mushroom and Barley Soup

Mushroom and barley soup is a cozy dish that’s easy to make and packed with goodness. This recipe keeps sodium low while delivering rich flavors from the mushrooms and herbs. Perfect for meal prep, it’s a warm hug in a bowl!

14. Cauliflower Rice Stir-Fried Vegetables

This cauliflower rice stir-fried vegetable dish is a quick and tasty option for meal prep. Packed with colorful veggies, it’s low in sodium and high in flavor. Enjoy it as a main course or a side to keep your meals kidney-friendly!

15. Baked Sweet Potato Fries

Baked sweet potato fries are a tasty and healthy option for a kidney-friendly meal. They are easy to prep and can be seasoned to your liking without adding too much sodium. Pair them with your favorite dipping sauce for a satisfying snack or side dish!

16. Apple and Walnut Salad

This apple and walnut salad is a refreshing treat that’s perfect for meal prep. The sweetness of the apples pairs nicely with crunchy walnuts, making it a satisfying snack. Toss in some fresh herbs for a burst of flavor and enjoy a kidney-friendly dish that’s low in sodium!

17. Stuffed Zucchini Boats

Stuffed zucchini boats make a fun and tasty meal prep option. They’re packed with colorful veggies and grains, keeping sodium low while being satisfying. Plus, they’re easy to customize with your favorite ingredients!

18. Coconut Curry Chickpeas

Coconut curry chickpeas bring a burst of flavor to your meal prep. This dish is easy to make and is kidney-friendly with low sodium. Serve it over rice for a satisfying and nutritious meal.

19. Lentil Salad with Lemon Vinaigrette

This lentil salad is a perfect blend of flavors and textures. The bright lemon vinaigrette adds a refreshing touch to the hearty lentils and sweet mango. It’s a great option for a kidney-friendly meal prep, offering nutrients without the extra sodium.

20. Asparagus and Tomato Frittata

This asparagus and tomato frittata is a tasty, kidney-friendly option for meal prep. Packed with fresh veggies, it provides great nutrition without the extra sodium. Enjoy it for breakfast or lunch, and feel good about your healthy choice!

21. Spaghetti Squash with Marinara

Spaghetti squash with marinara is a tasty and kidney-friendly dish that’s easy to prepare. This recipe swaps out traditional pasta for spaghetti squash, which is lower in carbs and sodium. Top it off with a homemade marinara sauce for a delightful meal that feels indulgent without the guilt.

22. Avocado and Chickpea Toast

Avocado and chickpea toast is a simple, tasty meal that’s perfect for any time of day. Just mash up ripe avocado and mix in some chickpeas for a creamy, protein-packed spread. Top it off with fresh herbs for a burst of flavor and enjoy this kidney-friendly dish.

23. Carrot and Celery Sticks with Hummus

Carrot and celery sticks paired with hummus make a crunchy and satisfying snack. This combo is not only easy to prep but also low in sodium, making it perfect for kidney-friendly diets. Enjoy this vibrant dish as a quick bite or a healthy addition to any meal prep plan!

24. Fish Tacos with Cilantro Lime Slaw

These fish tacos are a tasty way to keep your meals kidney-friendly. The cilantro lime slaw adds a fresh crunch that’s hard to resist. Perfect for meal prep, you can whip these up in no time and enjoy a burst of flavor without the added sodium!

25. Grilled Vegetable Sandwich

This grilled vegetable sandwich is a fantastic option for meal prep. It’s loaded with fresh colors and flavors, featuring a mix of veggies like zucchini, peppers, and tomatoes. Plus, it’s low in sodium, making it a perfect choice for anyone looking to eat healthier without sacrificing taste.

26. Oven-Baked Ratatouille

This oven-baked ratatouille is a colorful and tasty dish that’s perfect for meal prep. Filled with vibrant vegetables, it’s both healthy and low in sodium, making it great for kidney-friendly diets. Enjoy it on its own or as a side to your favorite protein!

27. Peach and Spinach Salad

This peach and spinach salad is a light and refreshing choice for anyone looking to eat kidney-friendly. The sweetness of fresh peaches pairs wonderfully with the earthy spinach. Toss in some nuts for a bit of crunch, and you have a delicious dish that’s easy to make and low in sodium!

28. Berry Smoothie Bowl

A berry smoothie bowl is a fun way to enjoy breakfast while keeping it kidney-friendly. Packed with fresh fruits like strawberries, blueberries, and raspberries, it’s both nutritious and delicious. Top it off with some seeds or nuts for a satisfying crunch!

29. Roasted Cauliflower Steaks

Roasted cauliflower steaks are a fantastic, kidney-friendly option for meal prep. They are low in sodium and full of flavor, making them a great side dish or main course. Simply season them with your favorite herbs and roast until golden for a delicious, healthy meal!

30. Baked Salmon with Dill and Lemon

This baked salmon recipe is a winner for anyone wanting a healthy meal. It’s simple to make and packed with flavor from fresh dill and zesty lemon. Enjoy this kidney-friendly dish that fits perfectly into your meal prep routine!

31. Quinoa-Stuffed Acorn Squash

Quinoa-stuffed acorn squash is a hearty and colorful meal that’s as delicious as it is kidney-friendly. The sweet and savory flavor combination of roasted squash, quinoa, and cranberries provides a perfect balance of fiber and nutrients to support kidney health.

32. Grilled Eggplant and Hummus Wraps

Grilled eggplant and hummus wraps are a simple yet satisfying meal option. The smoky flavor of the eggplant paired with creamy hummus and fresh greens creates a light, kidney-friendly dish that’s perfect for a quick lunch or dinner.

33. Roasted Carrot and Beet Salad with Balsamic Vinaigrette

This roasted carrot and beet salad is a vibrant and nutrient-packed side dish that’s full of flavor. Roasted vegetables, combined with a tangy balsamic vinaigrette and crunchy pumpkin seeds, make for a kidney-friendly meal that’s both hearty and refreshing.

34. Spicy Avocado and Cucumber Sushi Rolls

These spicy avocado and cucumber sushi rolls are a fun and fresh way to enjoy a kidney-friendly meal. With creamy avocado, crisp cucumber, and a drizzle of low-sodium soy sauce, this sushi is light, refreshing, and perfect for meal prep.

35. Baked Falafel with Tahini Sauce

Baked falafel with tahini sauce is a delicious plant-based meal that’s full of protein and fiber. The crispy falafel, made from chickpeas and herbs, pairs perfectly with the rich and creamy tahini sauce, creating a filling and kidney-friendly dish.

36. Lemon-Herb Quinoa & Roasted Veggie Bowls

Quinoa cooks up quickly and stores well for four days, making it perfect for grab-and-go lunches. Toss bite-size zucchini, bell pepper, and cauliflower in olive oil, oregano, and black pepper, then roast until tender. Combine everything while warm so the grains soak up veggie juices and a final squeeze of lemon. Each bowl delivers plant protein, fiber, and less than 120 mg sodium.

37. Garlic-Balsamic Chicken Thighs

Skinless chicken thighs stay moist during meal prep and reheat without drying out. A quick marinade of balsamic vinegar, minced garlic, and rosemary adds rich flavor minus the salt shaker. Bake a full tray, cool, then portion with steamed green beans for balanced lunches. Keep leftovers refrigerated up to four days.

38. Egg-White Veggie Muffin Cups

Whisk liquid egg whites with finely chopped spinach, bell pepper, and a pinch of smoked paprika. Pour into a silicone muffin pan and bake until set for portable breakfasts under 70 mg sodium each. They freeze well; reheat from frozen in the microwave for a minute. Pair with a slice of low-sodium whole-grain toast for lasting energy.

39. Turmeric Cauliflower Rice Stir-Fry

Pulsed cauliflower turns into rice-like pearls that cook in five minutes. Sauté with a dash of olive oil, ground turmeric, and frozen peas for color and antioxidants. Finish with chopped cilantro and a squeeze of lime instead of soy sauce. Portion alongside grilled fish or tofu for light dinners.

40. Slow-Cooker Herb Pork Tenderloin

Pork tenderloin is naturally lean and takes on flavor from thyme, garlic, and onion powder in the slow cooker. Because it cooks in its own juices, there’s no need for salty broth. After six hours on low, the meat is fork-tender and ready for sandwiches or salads. Freeze extra portions in their juices to keep them moist.

41. Sesame-Ginger Tofu Cubes

Press extra-firm tofu to remove moisture, then toss with toasted sesame oil, fresh ginger, and a dash of rice vinegar. Bake until the edges crisp and the centers stay chewy. These cubes add 10 g protein per serving to grain bowls without raising sodium significantly. Store in the fridge up to five days.

42. Chilled Dill Cucumber Salad

Thinly slice English cucumbers and toss in a dressing of white vinegar, olive oil, and cracked black pepper. Fresh dill provides a bright punch that replaces salt. The salad tastes even better after a night in the fridge. Serve as a crunchy side to sandwiches or grilled protein.

43. Cinnamon-Spiced Overnight Oats

Combine old-fashioned oats, unsweetened almond milk, and ground cinnamon in jars, then refrigerate overnight. In the morning, stir in fresh berries for natural sweetness. Each serving offers soluble fiber to support healthy blood sugar. Since no salt is added, sodium stays under 50 mg.

44. Greek-Style Chickpea Salad Jars

Layer low-sodium canned chickpeas (rinsed), diced cucumber, red bell pepper, and a modest sprinkle of feta in wide-mouth jars. A quick vinaigrette of lemon juice, oregano, and olive oil goes in first so veggies marinate. Shake before eating for an instant lunch. The jars keep fresh for four days.

45. Rosemary Sweet Potato Mash

Steam peeled sweet potato chunks until fork-tender, then mash with a drizzle of olive oil and minced fresh rosemary. The herb’s piney flavor replaces salted butter. Portion into small containers as a ready side dish. It reheats smoothly in the microwave without becoming gummy.

46. Maple-Mustard Salmon Fillets

Whisk pure maple syrup with salt-free Dijon, black pepper, and lemon zest, then brush over salmon. Bake for 12–15 minutes until the fish flakes easily. The sweet-tangy glaze means you won’t miss salt. Cool completely, portion, and store up to three days.

47. Cauliflower & Parsley Tabbouleh

Swap bulgur for riced cauliflower to lower both sodium and potassium. Toss with chopped parsley, diced tomato, and a lemon-garlic dressing. The flavors meld nicely after a few hours chilled. Serve as a fresh side with grilled meats or scoop into lettuce cups.

48. Italian Turkey Meatballs

Lean ground turkey mixes with minced onion, no-salt Italian seasoning, and egg to form tender meatballs. Bake, then finish in a quick tomato sauce made from no-salt-added crushed tomatoes. Freeze batches in sauce so they’re ready for weeknight pasta. Each meatball clocks in under 85 mg sodium.

49. Strawberry-Basil Fruit Cups

Mac-erating berries with just a hint of balsamic brings out their juices without adding sodium. Basil adds an unexpected fresh note that keeps snacks interesting. Pack single-serve cups for sweet, kidney-friendly treats. They hold up for two days before softening.

50. Coconut-Lime Rice Noodles

Cook wide rice noodles and rinse under cool water to stop sticking. A quick sauce of light coconut milk, lime juice, and chopped cilantro coats every strand. Portion into containers with steamed snow peas for easy reheats. The dish is naturally low in sodium because coconut milk carries flavor without salt.

51. Chili-Lime Grilled Shrimp

Marinate shrimp in lime juice, chili powder, and olive oil for 15 minutes. A quick grill or stovetop sear cooks them through in minutes. Chill and slide off the skewers for salads or tacos. Each three-ounce serving has roughly 140 mg sodium—far lower than many seafood options.

52. Roasted Garlic Spaghetti Squash

Cut the squash in half, rub with olive oil, and roast until strands pull easily with a fork. Fold in roasted garlic for a mellow, savory punch. Portion as a noodle substitute for red sauce or pesto. The vegetable keeps texture for three days when stored dry.

53. Peach-Mint Chia Pudding

Stir chia seeds into unsweetened almond milk, then let thicken overnight. Fresh peaches add sweetness while mint keeps flavors bright. The pudding offers omega-3s and fiber without sodium. Make a few portions at once for quick snacks.

54. Herb-Crusted Cod Packets

Place cod fillets on parchment, top with chopped parsley, dill, and a drizzle of olive oil. Seal packets and bake for 12 minutes until fish is opaque. Packet cooking locks in moisture without salty broth. Serve over couscous or chilled for salads.

55. Carrot-Ginger Soup

Sauté onions and fresh ginger, add sliced carrots, then simmer in low-sodium vegetable stock. Blend until velvety and finish with coconut cream for richness. Cool and freeze in single-serve jars for comforting lunches. Sodium sits around 110 mg per cup.

56. Apple-Cinnamon Quinoa Breakfast Bake

Bake quinoa with diced apples, raisin, and unsweetened almond milk until set like a casserole. Slice into bars for easy morning portions. Natural sweetness means zero added salt. Leftovers stay moist for four days refrigerated.

57. Lime-Pepper Grilled Zucchini

Marinate zucchini strips in lime juice and cracked black pepper, then grill quickly on a stovetop grill pan. The citrus and char create big flavor without sodium. Roll leftovers into wraps with hummus. Zucchini keeps texture for two days stored in airtight boxes.

58. Low-Sodium Pesto Pasta Salad

Blend basil, unsalted pistachios, garlic, and olive oil for a homemade pesto free of cheese and salt. Toss with whole-wheat penne and cherry tomatoes for a filling salad. Chill at least an hour for flavors to meld. Each cup has roughly 95 mg sodium.

59. Cranberry-Orange Energy Bites

Pulse rolled oats, dried cranberries, orange zest, and almond butter until mixture sticks together. Roll into bites and refrigerate. They satisfy sweet cravings while supplying fiber and healthy fats. Since ingredients are unsalted, bites remain sodium-light.

60. Ginger-Soy Low-Sodium Beef Stir-Fry

Use a reduced-sodium soy sauce alternative or coconut aminos to keep sodium manageable. Quick-cook lean beef strips with broccoli and peppers in a hot wok. Finish with grated ginger and a drizzle of sesame oil. Portion over brown rice for hearty dinners.

61. Avocado Egg Salad Lettuce Wraps

Swap mayo for mashed avocado to bind chopped hard-boiled eggs, dill, and lemon juice. Spoon into crisp lettuce leaves for crunch without bread. The natural creaminess means no added salt is missed. Keep filling separate from lettuce until serving to maintain texture.

62. Spiced Lentil & Carrot Patties

Cook red lentils until soft, then mix with grated carrot, cumin, and oat flour. Pan-sear until crispy outside, tender inside. Freeze between parchment squares for quick vegetarian protein. Serve on low-sodium buns or over salad greens.

63. Blueberry-Banana Smoothie Packs

Pre-portion fruit, spinach, and ground flax into freezer bags. In the morning, dump into a blender with unsweetened almond milk for a speedy breakfast. The packs make healthy choices effortless. All ingredients are naturally low in sodium.

64. Cumin-Roasted Chickpea Snack Boxes

Rinse low-sodium canned chickpeas, dry well, then roast with cumin, smoked paprika, and olive oil until crisp. Cool completely before sealing to maintain crunch. Pack into snack-size containers for afternoon munching. Each quarter-cup serving has under 80 mg sodium.

65. Lemon-Parsley Couscous

Instant couscous steams in minutes using low-sodium vegetable broth for subtle flavor. Stir in chopped parsley and lemon zest for freshness. Portion as a base for roasted vegetables or grilled chicken. Keeps well for three days without clumping.

66. Orange-Thyme Roasted Carrots

Toss baby carrots in fresh orange juice, olive oil, and thyme leaves, then roast until caramelized. The natural sweetness concentrates in the oven, so extra salt isn’t necessary. Serve warm or cold in grain bowls. Carrots remain tender for up to four days.

67. Coconut Curry Chickpea Stew

Simmer chickpeas and diced tomatoes in light coconut milk with curry powder and turmeric. The spices provide deep flavor without sodium overload. Portion into freezer-safe jars; the stew reheats beautifully. Pair with brown rice for a complete meal.

68. Dijon-Dill Potato Salad

Boil small red potatoes until tender, then chill. Toss with a yogurt-based dressing flavored with Dijon (salt-free variety), fresh dill, and green onion. The result is tangy and light compared to classic mayo versions. Serve alongside grilled proteins at lunch.

69. Balsamic Berry Greens Pack

Wash and dry mixed greens, then top with sliced strawberries and a sprinkle of sunflower seeds. Pack a small cup of no-salt balsamic vinaigrette on the side to keep leaves crisp. The salad provides antioxidants and fiber with almost no sodium. Assemble up to three days ahead.

70. Savory Oatmeal with Mushrooms

Cook steel-cut oats in unsalted vegetable broth instead of water for subtle flavor. Top with quick-sautéed mushrooms, garlic, and chives. The hearty bowl keeps you full all morning. Store components separately and assemble before reheating.

71. Pineapple Teriyaki Chicken (Low Sodium)

Blend crushed pineapple, ginger, and reduced-sodium soy sauce substitute for a sweet glaze. Simmer baked chicken pieces in the sauce until thick. Portion with jasmine rice and steamed snap peas. Each serving stays below 300 mg sodium.

72. Vanilla-Date Yogurt Parfaits

Layer plain low-fat Greek yogurt with finely chopped Medjool dates and a dash of pure vanilla. The dates add caramel notes without added sugar or salt. Assemble in small jars for easy dessert-style snacks. Consume within three days for best texture.

73. Lime-Cilantro Black Bean Salsa

Rinse low-sodium canned black beans and toss with corn kernels, diced tomato, lime juice, and chopped cilantro. Chill for at least one hour so flavors meld. Use as a topper for grilled fish or spoon straight with baked tortilla chips. Keeps three days refrigerated.

74. Curried Butternut Squash Cubes

Cube peeled squash and coat lightly in olive oil and mild curry powder. Roast until edges brown and centers soften. The spices offer warmth without salt. Toss into salads or enjoy as a simple side.

75. Peanut Butter Banana Baked Oat Cups

Mix mashed banana, natural peanut butter, oats, and eggs, then bake in muffin tins. The cups are portable and freeze well in bulk. They provide protein and healthy fats with minimal sodium. Perfect for desk-drawer breakfasts.

76. Mediterranean Stuffed Peppers

Fill bell pepper halves with quinoa, tomato, parsley, and a few sliced low-sodium olives. Bake until peppers are tender and flavors meld. Each pepper makes a complete meal on its own. They reheat nicely in the microwave.

77. Maple-Roasted Brussels Sprouts

Toss halved sprouts with olive oil, maple syrup, and cracked pepper, then roast until crispy. Natural sugars balance the vegetable’s slight bitterness. Store in glass containers to maintain crisp edges. Warm in the oven for best texture.

78. Cran-Apple Chicken Salad

Combine poached chicken breast, diced apple, dried cranberries, and a yogurt-based dressing. A splash of apple cider vinegar brightens the mix without salt. Scoop onto lettuce or low-sodium crackers. Keeps three days chilled.

79. Cinnamon-Roast Delicata Rings

Because you can eat the skin, delicata squash is quick to prep—just slice into rings. Toss with cinnamon and olive oil, then roast until tender. Their natural sweetness makes them a fun snack or side. Rings stay tasty for four days refrigerated.

80. Zesty Lemon-Garlic Hummus

Blend low-sodium canned chickpeas, garlic, tahini, and lemon juice until smooth. A splash of water replaces excess oil and salt. Portion into mini cups for veggie dipping. Homemade hummus beats store-bought levels by several hundred milligrams of sodium.

81. Teriyaki-Glazed Meatless “Meat” Crumbles

Brown low-sodium soy-based crumbles, then glaze with homemade reduced-sodium teriyaki using pineapple juice and ginger. Serve over rice or stuff into lettuce cups. Leftovers freeze well for quick dinners. Flavor is bold yet heart-friendly.

82. Honey-Lime Fruit Salad

Stir together diced cantaloupe, strawberries, and kiwi, then drizzle with a mix of honey and fresh lime juice. The citrus keeps fruit vibrant while limiting browning. Pack into single-serve cups for refreshing snacks. No salt needed, of course.

83. Black Pepper & Parmesan Popcorn

Air-pop kernels, then mist lightly with olive oil spray so seasonings stick. Sprinkle with freshly grated parmesan and cracked pepper for savory punch. The cheese adds flavor while contributing only a modest sodium bump. Portion into snack bags to avoid mindless munching.

84. Cilantro-Lime Quinoa Stuffed Avocados

Mix cooked quinoa with diced tomato, corn, and lime juice. Spoon into ripe avocado halves for a balanced combo of healthy fats and complete protein. Best assembled right before eating to keep avocado from browning. Perfect for quick lunches at home.

85. Sweet Potato & Black Bean Burrito Bowls

Roast cubed sweet potatoes with cumin and chili powder until caramelized. Layer over brown rice with low-sodium black beans and a spoonful of salsa. Portion all components separately so textures stay distinct. Bowls make hearty, plant-forward dinners.

86. Garden Vegetable Frittata Slices

Whisk eggs with chopped bell pepper, zucchini, and onion, then bake in a cast-iron skillet. Cool completely before slicing into portable wedges. Enjoy hot or cold for breakfasts or snacks. Egg dishes are naturally low in sodium if cheese is kept minimal.

87. Apricot-Almond Couscous Cups

Stir chopped dried apricots and toasted almonds into warm couscous cooked in low-sodium broth. The sweet-nutty combo works as a side or light breakfast. Chill in individual cups for easy portion control. Keeps three days refrigerated.

88. Spicy Roasted Edamame

Thaw shelled edamame, pat dry, and toss with olive oil and chili flakes. Roast until slightly crisp for a protein-rich snack. Use reduced-sodium soy sauce spray if desired, keeping total sodium low. Store in airtight containers up to a week.

89. Tomato-Basil Zucchini Noodles

Spiralize zucchini into long strands, then sauté quickly with cherry tomatoes and fresh basil. A drizzle of olive oil and cracked pepper is all you need. Eat warm or chilled like pasta salad. Zoodles stay crisp for two days when stored separately from sauce.

90. Parsley-Garlic Turkey Burgers

Mix lean ground turkey with minced garlic, chopped parsley, and a splash of Worcestershire sauce (reduced sodium). Grill on a stovetop griddle until juices run clear. Freeze cooked patties between wax paper for quick dinners. Serve on whole-grain buns or lettuce wraps.

91. Chocolate-Cherry Protein Smoothie

Blend frozen cherries, unsweetened cocoa powder, vanilla protein powder, and almond milk. The cocoa satisfies chocolate cravings without sodium. Pre-portion fruit and powder in freezer bags to save time. A perfect post-workout replenisher.

92. Herb-Roasted Chicken & Cauliflower Sheet Pan

Season chicken strips and cauliflower with thyme, smoked paprika, and olive oil, then roast together for easy cleanup. The cauliflower absorbs savory juices as it cooks. Divide into containers with a lemon wedge for brightness. The whole meal stays under 280 mg sodium.

93. Cinnamon-Pear Compote

Dice ripe pears and simmer with a splash of water, cinnamon, and vanilla until soft but not mushy. Spoon over oatmeal, yogurt, or whole-grain waffles. The compote keeps five days in the fridge and freezes well. Naturally sweet and completely salt-free.