The Lower-Salt Week
A gentle week to retrain your taste buds — big flavor from garlic, citrus, and herbs instead of the salt shaker and the bouillon cube. Good if you're watching your blood pressure.
Your progress
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Day 1
Swap the bouillon cube for low-sodium broth and fresh aromatics.
Breakfast
Oatmeal with fruit
oats · banana · cinnamon
Lunch
Garlic-lime chicken & rice
chicken · garlic · lime · rice · pepper
Dinner
Roasted veg & beans
frozen veg · canned beans (rinsed) · olive oil · garlic · herbs
Day 2
Breakfast
Eggs with peppers & onion
eggs · bell pepper · onion · black pepper
Lunch
Lentil & vegetable soup (no-salt-added)
lentils · carrot · celery · low-sodium broth · thyme
Dinner
Baked fish with lemon & herbs
fish fillet · lemon · parsley · garlic · sweet potato
Day 3
Breakfast
Yogurt with fruit & oats
plain Greek yogurt · fruit · oats
Lunch
Chickpea & tomato bowl
canned chickpeas (rinsed) · tomato · cucumber · olive oil · lemon
Dinner
Herb-roasted chicken & vegetables
chicken (skin off) · rosemary · garlic · frozen veg
Day 4
Breakfast
Whole-grain toast with avocado
whole-grain bread · avocado · tomato · pepper
Lunch
Rice & beans with fresh salsa
rice · canned beans (rinsed) · tomato · onion · lime · cilantro
Dinner
Turkey patties with steamed veg
lean ground turkey · garlic · onion · frozen veg
Day 5
Breakfast
Fruit & boiled egg
fruit · boiled egg
Lunch
Big salad with tuna
canned tuna (no salt added) · greens · tomato · olive oil · lemon
Dinner
Veg stir-fry with low-sodium soy
frozen veg · garlic · ginger · low-sodium soy sauce · brown rice
This is education, not medical advice. Heart of the Block helps you learn and make everyday choices — it can’t diagnose, treat, or replace your doctor. Never start, stop, or change any medication based on what you see here. For anything about your health, talk to a licensed healthcare provider.