2500 Calorie Low Sodium Meal Plan


Congratulations on choosing to eat right! This 2500 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 2500 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 - 630 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 - 750 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 - 805 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, navy, 0.5 cup
  • Applesauce, unsweetened, 0.75 cup
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Directions: Saute chopped onions and peppers with fresh garlic in oil, add 2.5 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
  • Snack - 365 calories
  • Almonds, 0.25 cup, sliced
  • Grapes, 18 grape, seedless
  • 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 - 630 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Cashew Butter, 1.5 tbsp
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Applesauce Oatmeal Muffins, 1 serving
  • Directions: Blend frozen banana, soymilk, nut butter and yogurt in a blender until smooth. Serve with muffins.
  • Lunch - 750 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)
  • Lemon Juice, 1 fl oz
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Chocolate Frozen Yogurt, 0.5 cup (4 fl oz)
  • Almonds, 0.25 cup, sliced
  • Beans, black, 0.6 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Summer Veggie Casserole, 0.5 serving
  • Brown Rice, long grain, 0.5 cup
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Cook beans with peppers and onions. Top beans and rice with avocado and salsa. Serve with milk. For dessert: Top chocolate frozen yogurt with almonds and strawberries.
  • Snack - 365 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • 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 3

  • Breakfast - 630 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Orange Juice, 5 fl oz
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Lunch - 750 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 - 805 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Milk, nonfat, 1 cup
  • 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)
  • Snack - 365 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Grapes, 18 grape, seedless
  • Baby Carrots, raw, 5 medium
  • Whole Wheat Hard Pretzels, 1 oz
  • Neufchatel Cheese, 0.5 oz
  • Salsa, 0.13 cup
  • Directions: Mix salsa and cheese, then heat.

Day 4

  • Breakfast - 630 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Cashew Butter, 1.5 tbsp
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Applesauce Oatmeal Muffins, 1 serving
  • Directions: Blend frozen banana, soymilk, nut butter and yogurt in a blender until smooth. Serve with muffins.
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Southwestern Grilled Pork Tenderloin RECIPE, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 805 calories
  • Neufchatel Cheese, 1 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix chickpeas, brown rice, Mrs. Dash, Neufchatel, and thawed vegetables. Place in casserole dish. Top with parmesan and bake at 375 degrees F until bubbling and cheese is golden brown. Serve with fruit.
  • Snack - 365 calories
  • Cashew Butter, 1.5 tbsp
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 5

  • Breakfast - 630 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Applesauce Oatmeal Muffins, 1 serving
  • Tea, brewed, 6 fl oz
  • Lunch - 750 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 - 805 calories
  • Milk, nonfat, 1 cup
  • Mozzarella Cheese, part skim milk, 1 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Spinach, frozen, 0.5 cup
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Add crumbled veggie burgers, spinach, sauce and mozzarella to pasta. Heat and top with parmesan. Serve with peaches and pears and milk.
  • Snack - 365 calories
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • 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 6

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Hard Boiled Egg, 1.5 large
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Corn Chex Cereal, 0.75 cup (1 serving)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Tea, brewed, 6 fl oz
  • Directions: Can include 1 teaspoon of margarine or butter for toast.
  • Lunch - 750 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 - 805 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, navy, 0.5 cup
  • Applesauce, unsweetened, 0.75 cup
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Directions: Saute chopped onions and peppers with fresh garlic in oil, add 2.5 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
  • Snack - 365 calories
  • Cashew Butter, 1.5 tbsp
  • Applesauce, unsweetened, 0.75 cup
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)

Day 7

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Apple juice, unsweetened, 4 fl oz
  • MultiGrain Cheerios Cereal, 1 cup
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Lunch - 750 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)
  • Lemon Juice, 1 fl oz
  • Dinner - 805 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Milk, nonfat, 1 cup
  • 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)
  • Snack - 365 calories
  • Asian Chicken Salad RECIPE, 1 serving
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Brown Rice, long grain, 0.5 cup
  • Sesame Oil, 1 1tsp