Week 4 Anti-Inflammatory Low Sodium Meal Plan - Menu
Week 4 Menu - Delivery Week of August 10, 2026
Our rotating four-week menu ensures variety while maintaining anti-inflammatory, low-sodium nutrition (1,200–1,500 mg sodium daily).
Week 4 — Lean Proteins: includes wild caught fish or shrimp and pasture raised chicken
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%
BREAKFASTS
Breakfasts rotate on a Day 1 & 3 / Day 2 & 4 schedule.
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: Ginger Curry Sweet Potato Soup — Pint
Roasted sweet potato pureed with ginger, curry spices, and coconut milk. A house favorite, batch-made and freezer-ready. Nutrition per serving: Calories: 330 | Protein: 7g | Carbs: 52g | Fat: 11g | Sodium: 400mg | Fiber: 8g
Day 2: Black Bean Burger — Fully Prepared
House-made black bean patty, fully prepared and ready to reheat. Served without chips. Nutrition per serving: Calories: 320 | Protein: 14g | Carbs: 42g | Fat: 10g | Sodium: 420mg | Fiber: 11g
Day 3: Chicken Salad — Travel Pack w Wrap
Shredded chicken salad with green onions, celery, dried cranberries and a light mayonnaise dressing, served on a wheat wrap. Packed travel-ready with fresh fruit and fresh & dried fruit & nut mix. Nutrition per serving: Calories: 390 | Protein: 24g | Carbs: 38g | Fat: 14g | Sodium: 420mg | Fiber: 5g
Day 4: Chickpea & Toasted Spice Salad
Chickpeas tossed with toasted cumin, coriander, red pepper flakes, parsley, mint, and a plant based cashew coconut yogurt dressing. Nutrition per serving: Calories: 350 | Protein: 13g | Carbs: 44g | Fat: 14g | Sodium: 400mg | Fiber: 10g
Dinners feature rotating lean proteins. 3-Day Plan customers receive Days 1, 2 & 3.
Day 1: Greek Summer Salad with Grilled Chicken Breast
No lettuce - Roasted peppers, chopped tomatoes, crisp cucumbers, olives, and creamy feta, all tossed in our house-made red wine vinaigrette. Nutrition per serving: Calories: 405 | Protein: 34g | Carbs: 22g | Fat: 20g | Sodium: 460mg | Fiber: 5g
Day 2: Chermoula Shrimp
Wild-caught shrimp marinated in chermoula — cilantro, garlic, cumin, paprika, and lemon — grilled and served over herbed quinoa. Nutrition per serving: Calories: 410 | Protein: 31g | Carbs: 40g | Fat: 14g | Sodium: 455mg | Fiber: 5g
Day 3: Chicken Marsala — Double Vegetables
Chicken breast in a light marsala-style mushroom sauce, served with a double portion of roasted seasonal vegetables. Nutrition per serving: Calories: 425 | Protein: 35g | Carbs: 34g | Fat: 13g | Sodium: 450mg | Fiber: 8g
Day 4: Mediterranean Salmon
Oven-roasted salmon with olives, cherry tomatoes, and capers. Served with herbed brown rice. Nutrition per serving: Calories: 450 | Protein: 33g | Carbs: 38g | Fat: 17g | Sodium: 460mg | Fiber: 5g
SNACKS
Four snack options included — choose any combination to hit your daily targets.
• Hummus Snack Pack — with fresh vegetable sticks
• Seasonal Fruit Cup — fresh, rotating with the season
• Fruit & Nut Snack — omega-3 rich mixed nuts and dried fruit
• Hard Boiled Egg with Tahini Sauce
Week 4 Daily Totals (with average snack)
4-Day Plan Daily Average:
Calories: 1,290–1,420
• Protein: 52–65g
• Sodium: 1,210–1,375mg
3-Day Plan Daily Average:
• Calories: 1,275–1,405
• Protein: 50–62g
• Sodium: 1,195–1,360mg
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
Questions? Comments?
Contact: Chef / Owner Thomas Leavitt Cell: 847-754-0708 Tom@Whiteoakgourmet.com