I am back this week with a meal plan for the coming week. Mix and match to make your meal planning a little bit easier.
Monday: Mediterranean Chicken
Use Skinny Taste’s recipe for Mediterranean Chicken Kebab Salad as a base for this dinner. To make it low sodium, omit the salt and olives, and replace the feta with a sodium-friendly goat cheese. If you have the time, I’d also recommend serving this with with this tzatziki sauce (just omit the salt). And if you are really full of time and motivation, you can make your own pitas and serve these like you might a gyro. (This pita recipe looks similar to the one I use. I omit the salt and add a bit of powdered milk to bump the flavor up a bit.) And if you are short on time, you can skip the salad and kebab part, and just marinate and grill chicken breasts to serve alongside your favorite sides.
Tuesday: Lettuce Wraps
One of our favorites is the Sodium Optional recipe for Chicken Lettuce Wraps. If you have trouble finding ground chicken, you can use ground turkey in its place – the results will be very similar. I usually serve this early in the week so that we have it leftover for lunches during the week. And to make it more workplace friendly, you can serve it on a salad rather than as lettuce wraps.
Wednesday: Grilled Pork Tenderloin
This recipe from Alton Brown is our favorite for grilled pork tenderloin. Just omit the salt; if you have some homemade chipotle peppers in adobo sauce, you can use those to lower the sodium even more. I usually serve this with rice and and a fresh salad, but use whatever sides suit your family.
Thursday: Vegetarian Thai Green Curry
I have been making several vegetarian meals lately, so you are likely to see some vegetarian recipes posted on the blog soon. In the meantime, I recommend that you check out Cookie + Kate, which has many vegetarian recipes. So far everything I have tried has turned out well when I’ve adapted it for a low sodium diet. Her recipe for Thai Green Curry was no exception. To make it lower sodium, I omitted the salt and replaced the soy sauce with an alternative with about 100 mg sodium per teaspoon. I used Thai Kitchen brand Green Curry Paste. For veggies, I used snap peas, zucchini, and red pepper. All told, the whole recipe came to about 1200 mg sodium, which came to roughly 300 mg per serving. There are other brands of green curry paste out there with less sodium. If you need your sodium count to be lower, you can try using a brand like Mekhala Organic Thai Green Curry Paste.
Friday: Cowboy Baked Beans with Burgers
Try these Cowboy Baked Beans and serve them with grilled burgers. If you have the time and inclination, you can make some hamburgers buns using the 45-Minute Dinner Rolls recipe or the Favorite White Bread recipe.
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