Low Sodium Meals for Two That Won’t Bust the Budget

When you are just starting out with low sodium eating and cooking, it can be intimidating. It can also be expensive if you are trying to do elaborate recipes that call for numerous spices, herbs and seasonings.

So for the people new to this lifestyle, we have put together some menu choices that take minimal new ingredients…..hopefully this will help one or two of you out.

Basic spices & ingredients needed:

pepper, onion powder, garlic powder, chili powder, 2-3 favorite Mrs. Dash spices (or other composite spices), dried parsley, no/low sodium bread crumbs/Panko or oatmeal, olive oil, vinegar, balsamic vinegar, cooking spray, flour, cornstarch, no/low sodium condiments (mustard, ketchup, Worcestershire sauce, soy or teriyaki sauce, no sodium or sodium reduced pickles)

Hamburgers & Oven Fries

2 hamburger buns, 8 oz lean ground beef, breadcrumbs, 1 egg, onion and garlic powder, pepper, condiments (onion slices, tomato slices, mustard, ketchup, pickles), 2 medium sized potatoes, cooking spray, Mrs. Dash spice (SW Chipotle or Extra Spicy)

Meatloaf, Mashed Potatoes & Veggie

8 oz lean ground beef, oatmeal, onion powder, garlic powder, pepper, one egg, Worcestershire sauce, no/low sodium ketchup, 2 medium potatoes, veggies (fresh or frozen), unsalted butter, a bit of milk

Spaghetti & Meatballs

4 oz spaghetti, 8 oz lean ground beef, 1 egg, no/low sodium breadcrumbs, onion powder, garlic powder, dried parsley, Parmesan cheese, chili pepper flakes, low sodium spaghetti sauce (homemade or purchased)

Pizza & Salad

Large low sodium wrap or 2 low sodium pitas, low sodium pizza sauce or spaghetti sauce, dried basil or Italian seasoning, low sodium cheese (Swiss, Monterey Jack, Mozzarella), low sodium ham or bacon (or other meat like hamburger crumbles, bits of chicken), diced onions, diced green peppers, sliced mushrooms, chili pepper flakes…Salad with lettuce, tomatoes, cucumbers, peppers, celery, carrots and a low sodium dressing or vinaigrette made with olive oil and balsamic vinegar

Chicken Wings & Potato Wedges

Fresh or frozen chicken wings, flour, onion & garlic powder, chili powder, cooking spray, 2 medium size potatoes, Mrs. Dash (Herb & Garlic), low sodium hot sauce

Lazy Man’s Cabbage Rolls

8 oz lean ground beef,2 c. cooked rice, onion, ground pepper, garlic powder, canned low sodium diced tomatoes, ½ head cabbage or bagged coleslaw

Beef/Pork/Chicken Stir Fry with Veggies & Rice

8 oz of meat, onion, garlic, mushrooms, celery, green pepper, water chestnuts, bamboo shoots, bean sprouts, frozen mixed veggies, rice (steamed white or brown), reduced sodium soy or teriyaki sauce (cornstarch if sauce is too runny)

Beef/Chicken Stew

Low sodium broth, 8 oz of meat cubed, onion, celery, carrots, mixed frozen vegetables, potatoes cubed, pepper, garlic powder, and cornstarch

Salmon & Potato Patties with Veggies & Salad

Can of salmon, onion, egg, pepper, celery, leftover mashed potatoes, and oil for cooking, frozen or fresh veggies, salad fixings

Hamburger Hash with Mashed Potatoes, Gravy & Veggies

8 oz ground lean beef, onion, garlic, pepper, boiled potatoes, potato water, gravy, frozen veggies

Fish & Chips

1 pkg fish fillets thawed, flour, egg, milk, onion powder, pepper, oil for frying, 2 medium potatoes, vinegar (malt/regular)

Oven Fried Chicken, Fries & Coleslaw

8 oz chicken breasts cut into strips, butter flavored spray, flour, low sodium breadcrumbs/Panko), no salt seasoning, pepper, paprika, 2 medium potatoes, bagged coleslaw, low sodium coleslaw dressing

Pork Chops with Potatoes, Peas and Applesauce

2 pork chops, 2 medium potatoes baked or boiled, steamed frozen green peas, applesauce

Breakfast for Supper Eggs with reduced sodium bacon or ham, leftover potatoes (or microwave one or two and chop up), minced onion, oil for frying, low sodium bread for toast, unsalted butter.

Click to download PDF for all the Helpful Information