2000 Calorie Low Sodium Meal Plan


Congratulations on choosing to eat right! This 2000 Calorie Low Sodium Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 2000 Calorie Low Sodium Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Herbal Tea, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Broiled Tilapia Parmesan, 1 serving
  • Oranges, 1 fruit (2-5/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Tea, brewed, 6 fl oz

Day 2

  • Breakfast - 395 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Walnuts, 0.75 oz
  • Blueberries, fresh, 0.75 cup
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Southwestern Grilled Pork Tenderloin RECIPE, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Pork tenderloin, 3 oz
  • Applesauce, unsweetened, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 300 calories
  • Vegetarian Chili RECIPE, 1 serving
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Brown Rice, long grain, 0.5 cup
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Directions: Mix rice into chili and heat. Top with onions and avocado.

Day 3

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Beans, pinto, 0.6 cup
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Egg, fresh, whole, raw, 2 medium
  • Broiled Tilapia Parmesan, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Directions: Top spaghetti with sauce, feta, and poached eggs. Serve with tilapia, milk, broccoli and peaches.
  • Snack - 300 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Whole-Wheat Crackers, 0.75 oz
  • Neufchatel Cheese, 0.5 oz
  • Directions: Wrap asparagus with thinly sliced turkey.

Day 4

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Total Cereal, 0.75 cup (1 serving)
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Low fat cream cheese, 1 tbsp
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Lentils, 0.6 cup
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Fully cook lentils until soft to add to pureed, seasoned and cooked tomatoes for 'meat' sauce.
  • Snack - 300 calories
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Sesame Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Saute tofu in sesame oil until crispy. Add broccoli and rice, and heat through. Drizzle with vinegar.

Day 5

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Yogurt, fruit, 1 container (5 oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Directions: Prepare cereal with milk instead of water
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Dilled Shrimp with Farfalle, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Pork tenderloin, 3 oz
  • Applesauce, unsweetened, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Peas, edible-podded, raw, 12 pea pods
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp

Day 6

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Yogurt, fruit, 1 container (5 oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Directions: Prepare cereal with milk instead of water
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Broiled Tilapia Parmesan, 1 serving
  • Oranges, 1 fruit (2-5/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Cauliflower, raw, 0.5 cup
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 300 calories
  • Beans, black, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Canola Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Prepare beans as indicated, heat, mix with corn and sauteed chopped onions, add to tortilla and fold.

Day 7

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Beans, pinto, 0.6 cup
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Beans, white, 0.5 cup
  • Fruit Cocktail, 0.5 cup
  • Spinach, fresh, 2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans, cover with fresh spinach, cover and simmer about 10 minutes. Spoon over prepared noodles and top with cheese.
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Peas, edible-podded, raw, 12 pea pods
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp