Week 1 Anti-Inflammatory Low Sodium Meal Plan - Menu
Week 1 Menu - Delivery Week of August 17, 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
Days 1 & 3: Vanilla Scented Quinoa
Quinoa with vanilla, chopped dates, almond milk, coconut flakes.
Nutrition per serving: Calories: 330 | Protein: 11g | Carbs: 52g | Fat: 10g | Sodium: 80mg | Fiber: 7g
Days 2 & 4: Blueberry Walnut Oatmeal
Steel-cut oats with fresh blueberries, cinnamon, walnuts, touch of maple syrup, oat milk.
Nutrition per serving: Calories: 320 | Protein: 11g | Carbs: 48g | Fat: 10g | Sodium: 70mg | Fiber: 8g
LUNCHES
Day 1: Moroccan Carrot Salad
Shredded carrots with cumin, cinnamon, orange zest, and toasted almonds, tossed in a lemon-olive oil dressing.
Nutrition per serving: Calories: 320 | Protein: 8g | Carbs: 40g | Fat: 15g | Sodium: 370mg | Fiber: 7g
Day 2: Vegan Chickpea Salad Lettuce Cups
Seasoned chickpea salad with celery, red onion, and fresh herbs in a vegan tahini-lemon dressing, served in crisp lettuce cups.
Nutrition per serving: Calories: 300 | Protein: 12g | Carbs: 34g | Fat: 13g | Sodium: 380mg | Fiber: 9g
Day 3: Mezze Plate
Hummus, marinated olives, cucumber, cherry tomatoes, and whole grain pita — a shareable Mediterranean-style plate.
Nutrition per serving: Calories: 365 | Protein: 11g | Carbs: 42g | Fat: 17g | Sodium: 410mg | Fiber: 8g
Day 4: Quinoa Tabbouleh Salad
Quinoa with parsley, mint, tomatoes, cucumber, and lemon, finished with a light drizzle of tahini.
Nutrition per serving: Calories: 385 | Protein: 14g | Carbs: 54g | Fat: 13g | Sodium: 395mg | Fiber: 10g
Week 1 — Chicken & Fish Plan
DINNERS
Dinners feature rotating lean proteins. 3-Day Plan customers receive Days 1, 2 & 3.
Day 1: Salade Niçoise
Seared tuna or salmon over mixed greens with green beans, cherry tomatoes, olives, and hard-boiled egg. Dijon vinaigrette.
Nutrition per serving: Calories: 410 | Protein: 30g | Carbs: 28g | Fat: 18g | Sodium: 450mg | Fiber: 6g
Day 2: Moroccan Lentils & Rice with Salmon
Spiced green lentils and brown rice topped with oven-roasted salmon, finished with fresh herbs and lemon.
Nutrition per serving: Calories: 460 | Protein: 34g | Carbs: 48g | Fat: 15g | Sodium: 460mg | Fiber: 9g
Day 3: Chicken Marsala with Rice & Vegetable
Chicken breast in a light marsala-style sauce with mushrooms, served over brown rice with roasted seasonal vegetables.
Nutrition per serving: Calories: 445 | Protein: 33g | Carbs: 46g | Fat: 13g | Sodium: 455mg | Fiber: 6g
Day 4: Greek Lemon Chicken — Light Meat, Double Vegetables
Tender light-meat chicken marinated in lemon, garlic, and oregano. Served with a double portion of roasted seasonal vegetables.
Nutrition per serving: Calories: 430 | Protein: 36g | Carbs: 38g | Fat: 12g | Sodium: 450mg | Fiber: 8g
Snacks
- Fresh Fruit
- Hummus & Vegetable Sticks
- Nuts & Dried Fruit
- Hard Boiled Egg with Tahini
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