Week 1 Anti-Inflammatory Low Sodium Meal Plan - Menu
Week 1 Menu - Delivery Week of March 16, 2026
Delivered fresh Monday & Friday! Our rotating three-week menu ensures variety while maintaining anti-inflammatory, low-sodium nutrition (1,200–1,500 mg sodium daily).
Breakfasts
Day 1 & 3: Golden Turmeric Quinoa Bowl
Quinoa cooked with turmeric, cinnamon, topped with: sliced almonds, fresh berries, chia seeds. Almond milk, maple syrup on side
Nutrition per serving: Calories: 320 | Protein: 12g | Carbs: 48g | Fat: 10g | Sodium: 85mg | Fiber: 8g
Day 2 & 4: Apple Cinnamon Oatmeal
Steel-cut oats with diced apple, cinnamon, ground flaxseed, oat milk, walnuts, raisins
Nutrition per serving: Calories: 310 | Protein: 10g | Carbs: 50g | Fat: 9g | Sodium: 75mg | Fiber: 9g
Lunches
Chickpea Harissa Soup
Chickpeas, tomatoes, harissa spice, carrots, celery, cucumber tomato salad with lemon
Nutrition per serving: Calories: 380 | Protein: 15g | Carbs: 58g | Fat: 11g | Sodium: 420mg | Fiber: 12g
Sweet Potato Roti with Dal
Gluten Free roti with sweet potato, red lentil dal, fresh cilantro, pickled vegetables
Nutrition per serving: Calories: 365 | Protein: 14g | Carbs: 62g | Fat: 8g | Sodium: 380mg | Fiber: 11g
White Bean Salad with Fennel & Celery
White beans, fennel, celery, red onion, citrus vinaigrette.
Nutrition per serving: Calories: 375 | Protein: 13g | Carbs: 48g | Fat: 14g | Sodium: 440mg | Fiber: 10g
Ginger Curry Sweet Potato Soup
Sweet potato, shallot, ginger, garlic, curry spices, coconut milk, fresh cilantro, lime
Nutrition per serving: Calories: 340 | Protein: 8g | Carbs: 52g | Fat: 12g | Sodium: 400mg | Fiber: 8g
Dinners
1: Greek-Style Stuffed Peppers:
Roasted red bell peppers stuffed with quinoa, chickpeas, sun-dried tomatoes, feta, oregano. Served with: Greek salad (cucumber, tomato, olives, red onion)
Nutrition per serving:
Fish: baked cod fillet Calories: 420 | Protein: 16g | Carbs: 68g | Fat: 10g | Sodium: 450mg | Fiber: 14g
Dinners continued
2: Vegan Mushroom Bolognese
Plant-based: Mushrooms, vegetable stock, onions, carrots, tomatoes, herbs with organic pasta
Nutrition per serving:
With grilled chicken Calories: 460 | Protein: 29g | Carbs: 58g | Fat: 15g | Sodium: 460mg Sodium: 425mg | Fiber: 10g
3: Black Bean & Butternut Squash Chili
Plant-based: Black beans, butternut squash, tomatoes, peppers, cumin, smoked paprika, brown rice.
Nutrition per serving: With white fish: Calories: 445 | Protein: 28g | Carbs: 66g | Fat: 9g | Sodium: 485mg
4: Greek-Style Farro with Roasted Vegetables
Plant-based: Wheat farro, roasted zucchini, bell peppers, cherry tomatoes, spinach, feta, olives, lemon-herb dressing
Nutrition per serving:
Plant-based: Calories: 410 | Protein: 14g | Carbs: 72g | Fat: 9g | Sodium: 430mg | Fiber: 12g
Snacks
- Fresh Fruit
- Hummus & Vegetable Sticks
- Nuts & Dried Fruit
- Hard-Boiled Egg with Tahini Sauce (Energy Bites for Plant Based)
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
Friday Delivery
Meals for Friday, Saturday, and Sunday follow the same breakfast rotation and include fresh seasonal preparations.
Week 1 Daily Totals (with average snack)
3-Day Plan Daily Average:
Calories: 1,300-1,415 | Protein: 50-61g | Sodium: 1,220-1,370mg
4-Day Plan Daily Average:
Calories: 1,285-1,400 | Protein: 48-59g | Sodium: 1,200-1,350mg