If you take your lunch to work, it can be easy to meal prep a low-sodium lunch. Here are some easy no-cook options to help keep you on your low-sodium diet at work.
- Salads: Salads are pretty much a no-brainer when it comes to eating low-sodium. You must be careful of what you put on it. Most dressings like Ranch, Italian, and Ceasar and many others can be extremely high in sodium. I still enjoy Ranch on mine (250mg per serving), but I add an extremely light amount and stick to the serving size of 2tbsp or less. You can also opt for Balsamic Vinegar at 0mg per serving (different from Balsamic Vinaigrette which can be much higher). There’s also a No Salt Added Italian Dressing from Organicville (5mg per serving). Also you’ll want to avoid adding things like cheese, croutons, or bacon which can be high in sodium or add very little. Boiled Eggs also are 70mg per egg.
- Yogurt: Yogurt is not only a good breakfast option. It’s also a great lunch option. Most yogurt is relatively low-sodium but, the lowest sodium yogurt I’ve found are Dannon’s Light and Fit Yogurts at 45mg per serving. If you are lactose intolerant So Delicious has a Coconut yogurt alternative that is around 30mg per serving and Silk has yogurt made out of Almond Milk that range from 60-80mg of sodium per serving depending on the flavor.
- Hummus & Veggies or Hummus Wrap: Most Hummus is relatively low-sodium (again always check labels so you know how much sodium you’re eating). Eat with carrots, cucumber, Hint of Salt Ritzy Crackers. Or make a Hummus wrap with hummus, Tumaro’s Honey Wheat Wraps and add veggies like carrots, cucumbers, spinach etc.
- Turkey Sandwich: Normally deli meat is not a good option, but select brands have No Salt added turkey. The best one by far is Boar’s Head No Salt added Turkey (55mg per 2 oz). You can find this at the deli at most grocery stores. They have a lower-sodium turkey option that is not quite as low (360 mg per 2oz). Hillshire Farm also has a lower sodium turkey breast option that is 340mg per 2 oz. Bread is one of those items that can be really high in sodium if you’re not careful. Ezekiel Bread is the lowest in sodium I’ve seen that can be easily found and purchased. Most of their breads are pretty low. Their lowest sodium bread is Food for Life® Ezekiel 4:9® Flourless Sprouted Grain Frozen Bread at 0mg per slice! (Take a look at Low-Sodium Products and Where to Find Them for more options). You can also make your own rolls. (See our Bread Roll Recipe) You can make a batch and it will last you the entire week. Or, my personal favorite, use Toufayan Bakeries Smart Pockets (55mg per pocket). Add a slice of Swiss cheese, a dash of Mustard and some lettuce and tomatoes, and you’ve got a tasty lunch. I like to eat Lightly Salted Lay’s Potato chips and a piece of fruit on the side.
- Tuna Salad: You can find no-salt added Tuna at many grocery stores. Add a little bit of mayonnaise, onion and tomatoes and you have tuna salad. You can use no salt added crackers or low-sodium bread and you have a sandwich or tuna and crackers. There two no salt added tuna brands to look for – Wild Planet Wild Albacore Tuna No Salt Added (90mg per can) or StarKist Selects Chunk White Albacore Tuna in Water, No Salt Added (65mg per can). Most mayonnaise is relatively low-sodium but always look at labels to find the lowest. (If you need a recipe, please see our Tuna Salad Recipe). There also many low-sodium or Hint of Salt crackers to choose from. Ritz are my favorite at (30mg per 5 crackers). If you’re in the mood for a sandwich most Ezekiel Bread is low in sodium. Food for Life® Ezekiel 4:9® Flourless Sprouted Grain Frozen Bread is 0mg per slice. (Take a look at Low-Sodium Products and Where to Find Them for more options). You can also make your own rolls. (See our Bread Roll Recipe) You can make a batch and it will last you the entire week.
- Egg Salad: Egg Salad Sandwich is another great option. Easy to make a batch to last the week. Boiled Eggs at 70mg per egg, add mayonnaise, and mustard which is another relatively low-sodium ingredient. Mix in Pepper and Paprika (0mg). (If you need a recipe, see our Egg Salad Recipe). Again, use a low-sodium bread and you’re set.
These are all fairly simple lunches. There are many recipes like casseroles, soups and skillets that require a bit more cooking and prep that I’ve often used for a week of lunches which you can find in our recipe pages.