When time is tight, a convenient lunch may be just what you need to get through the day. However, many grab-and-go foods are also packaged foods that are high in sodium. Great news: It’s possible to grab a lunch that is also low in sodium and good for your heart, too.
Here are five low-sodium lunches you can make (then grab) with minimal effort.
Tuna & Greens To-Go
Makes 1 serving
Prep: 5 min Cook: 0 min
Ingredients
3 cups mixed salad greens
1 plum tomato, chopped
½ medium cucumber, chopped
1 pouch reduced-sodium chunk light tuna in water
1 tsp olive oil
1 tsp lemon juice
¼ avocado, chopped
¼ cup walnut pieces
Preparation
Place greens, tomato, cucumber, and tuna in a bowl. Top with olive oil and lemon juice, avocado, and walnuts.
Nutrition Information
Serving size: Around 4 cups
Per serving
Calories: 329; Total fat: 17 g; Saturated fat: 2 g; Sodium: 363 mg; Cholesterol: 30 mg; Total carbs: 24 g; Fibre: 8 g; Sugars: 6 g; Protein: 24 g; Potassium: 697 mg
Grown-Up PB&J
Makes 1 serving
Prep: 5 min Cook: 0 min
Ingredients
2 slices sprouted grain bread
1 Tbsp unsalted peanut butter
2 strawberries, sliced
Optional: 1 tsp hemp seeds
Preparation
If desired, toast bread slices. Place one piece of bread on a plate or cutting board. Spread with peanut butter. Top with strawberry slices and hemp seeds, if using, and second piece of bread.
Nutrition Information (including hemp seeds)
Serving size: 1 sandwich
Per serving
Calories: 386; Total fat: 19 g; Saturated fat: 2 g; Sodium: 160 mg; Cholesterol: 0 mg; Total carbs: 39 g; Fibre: 10 g; Sugars: 5 g; Protein: 19 g; Potassium: 481 mg
Banana Colada Yogurt Bowl
Makes 1 serving
Prep: 5 min Cook: 0 min
Ingredients
150 g plain, nonfat Greek yogurt
½ cup canned pineapple chunks in 100% fruit juice, drained
½ medium banana, chopped
1 Tbsp shredded unsweetened coconut
2 Tbsp sliced almonds
Preparation
Pour yogurt into a bowl. Top with pineapple, banana, coconut, and almonds.
Nutrition Information
Serving size: 1 bowl
Per serving
Calories: 365; Total fat: 17 g; Saturated fat: 10 g; Sodium: 75 mg; Cholesterol: 7 mg; Total carbs: 36 g; Fibre: 6 g; Sugars: 21 g; Protein: 19 g; Potassium: 373 mg
Black Bean Salad
Makes 1 serving
Prep: 5 min Cook: 0 min
Ingredients
¾ cup drained and rinsed low-sodium black beans
½ avocado, chopped
1 medium tomato, chopped
2 tsp lime juice
2 Tbsp unsalted pumpkin seeds
Preparation
Mix all ingredients together in a bowl.
Nutrition Information
Serving size: Around 1 cup
Per serving
Calories: 331; Total fat: 21.4 g; Saturated fat: 3.4 g; Sodium: 131 mg; Cholesterol: 0 mg; Total carbs: 27 g; Fibre: 14 g; Sugars: 4 g; Protein: 13 g; Potassium: 1,175 mg
Meal-in-a-Glass Smoothie
Makes 1 serving
Prep: 5 min Cook: 0 min
Ingredients
1 medium frozen banana
½ cup frozen cauliflower
2 Tbsp tahini or peanut butter
½ cup soft tofu
½ cup ice
Water as needed
Preparation
In a blender, combine all ingredients. Blend until smooth, adding water to reach desired consistency.
Nutrition Information
Serving size: Around 2 cups
Per serving
Calories: 326; Total fat: 18 g; Saturated fat: 2.7 g; Sodium: 51 mg; Cholesterol: 0 mg; Total carbs: 37 g; Fibre: 8 g; Sugars: 16 g; Protein: 10 g; Potassium: 698 mg