Week 3 Anti-Inflammatory Low Sodium Meal Plan - Menu
Week 3 Menu - Delivery Week of March 9, 2026
Our rotating three-week menu ensures variety while maintaining anti-inflammatory, low-sodium nutrition (1,200–1,500 mg sodium daily).
Breakfasts (Rotating)
Day 1 & 3: Ginger / Berry Quinoa Bowl
Quinoa with Almond milk, fresh ginger, blueberries, almonds, ground flaxseed, maple drizzle
Nutrition per serving:
Calories: 325 | Protein: 11g | Carbs: 50g | Fat: 10g | Sodium: 85mg | Fiber: 8g
Day 2 & 4: Banana Cinnamon Oatmeal
Steel-cut oats with sliced banana, cinnamon, vanilla, Oat milk, pecans, chia seeds
Nutrition per serving:
Calories: 315 | Protein: 10g | Carbs: 52g | Fat: 8g | Sodium: 75mg | Fiber: 9g
Monday Delivery
Day 1 Lunch: Curried Cauliflower Soup
Cauliflower, Garam masala spice blend (mild), coconut milk, ginger, turmeric, fresh cilantro, toasted cashews. With Sweet Potato Roti (Gluten Free)
Nutrition per serving:
Calories: 360 | Protein: 10g | Carbs: 54g | Fat: 13g | Sodium: 415mg | Fiber: 8g
Day 1 Dinner: Persian-Style Rice & Lentils (Mujadara)
Plant-based: Green lentils, brown rice, caramelized onions, Middle Eastern spices, yogurt sauce (dairy-free)
With Protein: Add harissa-spiced cod
Nutrition per serving:
Plant-based: Calories: 395 | Protein: 14g | Carbs: 68g | Fat: 8g | Sodium: 425mg | Fiber: 11g
With Fish: Calories: 475 | Protein: 30g | Carbs: 68g | Fat: 12g | Sodium: 475mg
Day 2 Lunch: Black Bean & Corn Salad
Black beans, corn, tomatoes, bell peppers, cilantro, lime juice mixed greens with baked tortilla chips
Nutrition per serving:
Calories: 370 | Protein: 14g | Carbs: 60g | Fat: 8g | Sodium: 420mg | Fiber: 14g
Day 2 Dinner: Ratatouille with Polenta
Plant-based: Eggplant, zucchini, tomatoes, bell peppers, herbs, polenta
With Protein: Add orange braised chicken
Nutrition per serving:
Plant-based: Calories: 380 | Protein: 11g | Carbs: 64g | Fat: 10g | Sodium: 430mg | Fiber: 12g
With Chicken: Calories: 455 | Protein: 29g | Carbs: 64g | Fat: 12g | Sodium: 465mg
Day 3 Lunch: Ginger Curry Sweet potato Soup
Sweet potato, shallot, ginger, garlic, masala spice blend
coconut milk. With Sweet Potato Roti (Gluten Free)
Nutrition per serving:
Calories: 335 | Protein: 8g | Carbs: 58g | Fat: 9g | Sodium: 400mg | Fiber: 9g
Day 3 Dinner: Indian-Spiced Chickpeas
Plant-based: Chickpeas, spinach, tomatoes, garam masala, ginger-garlic, brown rice
With Protein: Add tandoori chicken or curry-spiced cod
Nutrition per serving:
Plant-based: Calories: 405 | Protein: 16g | Carbs: 70g | Fat: 7g | Sodium: 440mg | Fiber: 13g
With Chicken: Calories: 480 | Protein: 34g | Carbs: 70g | Fat: 9g | Sodium: 470mg
With Fish: Calories: 460 | Protein: 31g | Carbs: 70g | Fat: 8g | Sodium: 485mg
Day 4 Lunch (4-day plan only): Tuscan White Bean Salad
Cannellini beans, sun-dried tomatoes, arugula, red onion, olive oil, balsamic, garlic, basil, gluten free flat bread
Nutrition per serving:
Calories: 380 | Protein: 13g | Carbs: 52g | Fat: 13g | Sodium: 435mg | Fiber: 11g
Day 4 Dinner (4-day plan only): Moroccan Vegetable Tagine
Plant-based: Chickpeas, carrots, zucchini, turnips, raisins, almonds, Moroccan spices, quinoa
With Protein: Add chickenÂ
Nutrition per serving:
Plant-based: Calories: 420 | Protein: 13g | Carbs: 74g | Fat: 9g | Sodium: 420mg | Fiber: 12g
With Chicken: Calories: 495 | Protein: 31g | Carbs: 74g | Fat: 11g | Sodium: 455mg
Friday Delivery
Meals for Friday, Saturday, and Sunday follow the same breakfast rotation and include fresh seasonal preparations.
Snacks
Same 4 rotating options as Weeks 1 & 2
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