It can be challenging to find options for eating when you are single, especially when you need to stick to a low-sodium diet. To expand on the idea of a daily theme, I’ve been hunting out some options for convenience foods (many are quite high in sodium) and eating out (don’t get me started!) Of course, these vary depending where you live. Download the Daily Themes Food printable. (not all are low-sodium, but some options are included) The themes can be quite flexible, so change them up however it works for you. It helps just to get some ideas for those times you can’t think of anything to eat! Listed below are some options I’ve come up with so far.
Manic Monday – pasta or pork
- COOK: ham steak, smoked sausage, egg roll bowl, pork chops, pork tenderloin, pork roast, chicken & noodles, beef stroganoff for one, microwave mac & cheese in a mug
- CONVENIENCE: 8 Myles mac & cheese (400 mg)
- EATING OUT: Buttered Ribbon Noodles @Panera Bread (160 mg)
Taco Tuesday – Mexican
- COOK: burritos, quesadillas, enchiladas, tamales, taco casserole for one
- CONVENIENCE: Artisan Bistro grilled chicken or steak burrito (680 mg), Frontera Carne Asada Burrito Bowl (590 mg)
- EATING OUT: Taco Bell chicken gordita supreme (530 mg), Chipotle chicken bowl w/fajita veggies
Wacky Wednesday – beef or fish
- COOK: philly sandwich, kabobs, BBQ, roast beef, stew for one, tuna, salmon
- CONVENIENCE: Hormel Square Table Roast Beef (540 mg)
- EATING OUT: Chipotle steak bowl w/fajita veggies (690 mg), Subway tuna 6″ sub (580 mg), McDonald’s fish sandwich (580 mg)
Birdy Thursday – chicken or turkey
- COOK: tenders, chicken & cauliflower, chicken w/spinach & tomatoes, roast chicken w/Rosemary, cordon bleu for one
- CONVENIENCE: Stouffer’s Chicken & Noodles (470 mg), Boomerang Mushroom & Chicken Pie (490 mg)
- EATING OUT: Slim Chickens Tenders (190 mg each), Grilled Chicken Market Salad @Chic-fil-a (570 mg) Note: Chic-fil-a is not open on Sundays.
Fried Friday – hamburger
- COOK: quesadilla burgers, goulash, sloppy joes, shepherd’s pie for one, meatloaf for one
- CONVENIENCE: Simple Truth Frozen Burgers (85 mg)
- EATING OUT: Five Guys Little Burger (380 mg), Burger King Whopper Jr. w/o cheese (390 mg)
Special Saturday – Italian
- COOK: spaghetti, ravioli, lasagna, meatball sub, chicken parmesan for one, naan bread pizza
- CONVENIENCE: Stouffers Veggie Lovers Lasagna (710 mg), Healthy Choice Chicken & Broccoli Alfredo (600 mg)
- EATING OUT: Pizza Hut Small Veggie Lover’s Thin ‘n Crispy (250 mg)
Souper Sunday – Soup & Salad
- COOK: chili, stew, chicken & noodles, beef vegetable, chicken salad, tuna salad
- CONVENIENCE: Pacific Chicken & Noodle and Hearty Vegetable soup (640 mg each)
- EATING OUT: Southwest Chicken Salad @McDonalds (490 mg), Wendy’s 1/2 salads w/chicken (600 mg), Strawberry & Chicken Salad @Panera Bread (300 mg)
Tips
When cooking things like roasts or stews that results in larger portions, it’s always possible to share with others, or to freeze the extras. Eggs are a fairly low-sodium source of protein, with 70 mg per egg. If you’re wanting to reduce sodium, eating out is quite challenging. The hacking salt website has tips and lots of guides to restaurants. It is nearly impossible to find low sodium options for BBQ, chicken, pasta, pork, and soups. Going for smaller portions or taking some home for another time can be helpful. It’s not too hard to find some things at grocery stores like low sodium tomato juice and diced tomatoes with no salt added, but sodium in other packaged foods can vary widely. Read some food labels and you will be astonished! Below are some lower sodium brands I have found.
Some Low Sodium Brands
- Salad Dressing: Ken’s Sweet Vidalia Onion 80 mg
- Salsa: Socorros’ 75 mg, Newmans Own 90 mg
- Marinara: Silver Palate 140mg
- Beef & Chicken broth, Swanson unsalted
- Cereals: Grain Berry Cinnamon Frosted 0 mg, Bob’s Red Mill Oat Bran hot cereal 0 mg
- Jif Natural Low sodium Peanut Butter 80 mg/2 Tablespoons
- Hint of Salt crackers: Ritz 25 mg/5 crackers & Wheat Thins 55/16 crackers
- Rice cakes: Quaker lightly salted 15 mg
- Tortillas: La Banderita low sodium 85mg
- Chips: 60% less sodium options from Lays 65 mg/15 chips, and Cape Cod 80 mg/18 chips
Helpful websites:
Pinterest Board Cooking for One
I seek to create order from the chaos of complex information. Join me at the Daily PlanIt to gain insights, inspiration, and information to increase skills for a better life. I unlock the power of teaching reading with phonics in the pursuit of literacy at www.phonicspow.com. In my spare time I explore books and movies, often choosing titles available on both screen and page.
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