Week 3 Anti-Inflammatory Low Sodium Meal Plan - Menu

Week 3 Menu - Delivery Week of July 6, 2026

Our rotating four-week menu ensures variety while maintaining anti-inflammatory, low-sodium nutrition (1,300–1,500 mg sodium daily).

Order Your Meal Plan →

Anti-Inflammatory Menu

3 Day Plan

Week 3 Menu - Delivery Week of July 6, 2026

Breakfasts

Day 1 & 3: Berry Quinoa Bowl - Quinoa with coconut milk, blueberries, almonds, ground flaxseed, maple drizzle

Day 2 & 4: Banana Cinnamon Oatmeal - Steel-cut oats with sliced banana, cinnamon, vanilla, Oat milk, pecans, chia seeds

Lunches

Day 1: Cucumber Salad, Hummus & Pita Bento Box

Cucumber, chickpeas, tomatoes, red onion, olive oil, lemon juice, fresh herbs. Pita wedges, roasted red pepper hummus, fresh fruit

Day 2: Lentil Salad

Lentils, red onions, artichokes, roasted peppers, tomato vinaigrette and mixed greens.

Day 3: Roasted Tomato and Goat Cheese Tart - Small

Oven roasted tomatoes, goat cheese, eggs, creasm, milk, prosciutto ham, fresh herbs.

Dinners

Day 1: Chicken Shawarma - shawarma marinated grilled chicken breast, romaine lettuce, cucumbers, tomatoes, onions, harissa sauce, yogurt sauce (dairy-free)

With Plant Based Protein: Shawarma Mushrooms

Nutrition per serving: Calories: 475 | Protein: 30g | Carbs: 68g | Fat: 12g | Sodium: 475mg

Day 2: Shrimp with Sauce Verte: - Wild Caught jumbo shrimp with herbs, lemon, capers and Champagne vinegar. Served with quinoa pilaf, tomatoes, and avocado purée.

Nutrition: 6 oz / 168 grams: 390 calories; 12 grams fat; 9 grams carbohydrates; 46 grams protein. Gluten Free.

Plant Based Option - Vegan Enchiladas - Organic corn tortillas, sautéed sweet potato, green onions, red enchilada sauce and vegan crema.

Day 3: Pollo a la Mexicana - Braised chicken leg with brown rice, onions, tomato, sweet peppers, squash with a mild chile sauce.

Plant Based Option - Greek Roasted Cauliflower Steak - Roasted in olive oil and seasonings with tomatoes and vegetables

Nutrition per serving: With Chicken: Calories: 460 | Protein: 31g | Carbs: 70g | Fat: 8g | Sodium: 485mg

Day 4: Salmon Tandoori - Roasted Salmon marinated with tandoori spices with brown rice, onions, tomato, sweet peppers with a coconut sauce.

Plant Based Option - Korean Cabbage with pickled vegetables - packed with anti-inflammatory benefits from cabbage, carrots, spinach, and mushrooms.

Nutrition per serving: With Chicken: Calories: 460 | Protein: 31g | Carbs: 70g | Fat: 8g | Sodium: 485mg

Snacks

Fresh Fruit
Hummus & Vegetable Sticks
Nuts & Dried Fruit
Hard-Boiled Egg with Tahini Sauce
Plant Based = energy balls

Week 3 Daily Totals (with average snack)

3-Day Plan Daily Average:

Calories: 1,290-1,410
Protein: 48-60g
Sodium: 1,210-1,360mg

4-Day Plan Daily Average:

Calories: 1,280-1,395
Protein: 47-58g
Sodium: 1,195-1,345mg

Allergen Information:

Tree nuts: Present in most breakfasts and some snacks

Gluten: Minimal use - Any products containing wheat will be noted on the menu and item label

Soy: Minimal use - Any products containing soy will be noted on the menu and item label

Dairy: Dairy-free throughout

If Selected in Meal Plan:

Seafood: Wild Caught
Chicken: Pasture Raised, Antibiotic Free

Nutritional Guidelines

Daily Calorie Range: 1,200-1,500 calories
Sodium Target: 400-500mg per meal (1,200-1,500mg daily)
Macronutrient Ratio (Mediterranean-style):

Carbohydrates: 40-45%
Protein: 20-25%
Healthy Fats: 30-35%

Key Anti-Inflammatory Ingredients Used:

Turmeric, ginger, garlic (every week)
Leafy greens (spinach, arugula)
Berries and colorful fruits
Nuts and seeds (omega-3 rich)
Legumes and whole grains
Olive oil, coconut products
Fresh herbs (cilantro, parsley, mint, basil)

Order Your Meal Plan →