Week 4 Anti-Inflammatory Low Sodium Meal Plan - Menu

Week 4 Menu - Delivery Week of May 4, 2026

Our rotating three-week menu ensures variety while maintaining anti-inflammatory, low-sodium nutrition (1,200–1,500 mg sodium daily).

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Breakfasts (Rotating)

Day 1 & 3: Apricot Quinoa Bowl

Quinoa with dried apricots, coconut flakes, almonds, ground flaxseed, maple drizzle & almond milk.

Nutrition per serving:

Calories: 325 | Protein: 11g | Carbs: 50g | Fat: 10g | Sodium: 85mg | Fiber: 8g

Day 2 & 4: Cinnamon Pecan Oatmeal

Steel-cut oats with pecans, cinnamon, vanilla, pecans, chia seeds, Oat milk

Nutrition per serving: Calories: 315 | Protein: 10g | Carbs: 52g | Fat: 8g | Sodium: 75mg | Fiber: 9g

Lunches

Day 1: Tuscan White Bean Soup: White Beans, vegetable stock, onions, carrot, celery, sun dried tomatoes, olive oil, garlic, spices, salt and pepper.

Nutrition per serving: Calories: 360 | Protein: 10g | Carbs: 54g | Fat: 13g | Sodium: 415mg | Fiber: 8g

Day 2: Chickpea Salad Lettuce Cups

Ground chickpeas, onions, celery, vegan mayonnaise, whole grain mustard, lettuce, carrots.

Nutrition per serving: Calories: 370 | Protein: 14g | Carbs: 60g | Fat: 8g | Sodium: 420mg | Fiber: 14g

Day 3: Artichoke & Sun Dried Tomato Tart

Nutrition per serving: Calories: 335 | Protein: 8g | Carbs: 58g | Fat: 9g | Sodium: 400mg | Fiber: 9g

Day 4: Greek Vegetable Salad

Romaine, cucumber, tomatoes, chickpeas, peppers, house made red wine vinaigrette,

Nutrition per serving: Nutrition: 8 oz / 215 grams - 40 cal, 1 gr fat, 8 gr carb, 3 gr protein. Nutrition: Salad Dressing 1 oz / 28 grams - 101 cal, 11 gr fat, 0 gr carb, 0 gr protein.

Dinners

Day 1: Thai Shrimp with Chiles and Shallots

Shrimp marinated in savory fish sauce and chile garlic sauce, then tossed with shallots, fresh basil, mint, and sweet peppers

Nutrition per serving: With Shrimp: Calories: 470 | Protein: 32g | Carbs: 68g | Fat: 10g | Sodium: 460mg

Day 2: Ratatouille with Polenta

Eggplant, zucchini, tomatoes, bell peppers, herbs, creamy polenta, Shawarma Seasoned Chicken.

Nutrition per serving: Calories: 440 | Protein: 26g | Carbs: 64g | Fat: 11g | Sodium: 480mg

Day 3: Salmon Tandoori

Salmon, bok choy, sweet peppers, tomatoes, coconut milk, garam masala, ginger-garlic, brown rice.

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

Day 4: Chicken Shawarma: Boneless, skinless chicken breast marinated in our flavorful blend of harissa spices and grilled. Served with pita, cucumber, tomatoes, hummus and our dairy free cucumber yogurt relish. 

Nutrition per serving: Chicken: Calories: 495 | Protein: 31g | Carbs: 74g | Fat: 11g | Sodium: 455mg

Snacks

  • Fresh Fruit
  • Hummus & Vegetable Sticks
  • Nuts & Dried Fruit
  • Hard-Boiled Egg with Tahini Sauce

Week 4 Daily Totals (with average snack)

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

Questions? Comments?

Contact: Chef / Owner Thomas Leavitt  Cell: 847-754-0708 Tom@Whiteoakgourmet.com

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