25+ Delicious Sunday Low Sodium High Protein Recipes for a Healthy Week Ahead

If you’re looking to kick-start your week with healthier eating habits, Sunday is the perfect day to prep nourishing meals that fuel your body for the week ahead.

One of the best ways to eat healthily is by focusing on low sodium and high protein recipes. Not only do these meals help maintain a balanced diet, but they also support muscle growth, improve metabolism, and contribute to overall well-being.

The key to these recipes is simple: they’re low in sodium, making them heart-healthy, and packed with protein, ensuring you stay full and satisfied.

Whether you’re cooking for the whole family or just preparing meals for the week, we’ve compiled 25+ Sunday low sodium, high protein recipes that are both easy to make and delicious.

From grilled chicken salads to baked fish and veggie-packed stir-fries, these recipes will help you keep your sodium intake in check while boosting your protein consumption.

So, if you’re ready to enjoy meals that nourish your body without compromising on flavor, read on for the best low sodium, high protein recipes to try this Sunday!

25+ Delicious Sunday Low Sodium High Protein Recipes for a Healthy Week Ahead

Eating low sodium and high protein doesn’t have to be boring or bland. These 25+ recipes offer a range of exciting and satisfying options, ensuring that your Sundays are filled with delicious meals that support your health goals.

Whether you’re looking for a quick salad, a hearty baked dish, or a protein-packed stir-fry, there’s something in this collection for everyone.

By incorporating these healthy recipes into your weekly meal planning, you’ll not only maintain a balanced diet but also develop a sustainable, heart-healthy lifestyle.

So, grab your ingredients, head to the kitchen, and get cooking with these amazing low sodium, high protein recipes that are sure to leave you feeling great all week long!

Grilled Chicken and Quinoa Salad

This grilled chicken and quinoa salad is the perfect low-sodium, high-protein dish for a light yet satisfying Sunday meal. Packed with lean protein from chicken, fiber from quinoa, and a variety of fresh vegetables, this dish provides a balanced combination of nutrients to keep you feeling full and energized throughout the day. It’s also easy to make, with a tangy lemon vinaigrette to tie all the flavors together.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup quinoa, rinsed
• 1 tablespoon olive oil
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• Salt and pepper, to taste (optional)

Instructions:

1. Preheat the grill or a grill pan over medium-high heat.
2. Season the chicken breasts with a drizzle of olive oil and a pinch of salt and pepper (optional). Grill the chicken for 6-8 minutes on each side or until fully cooked. Remove and set aside.
3. In a medium saucepan, cook the quinoa according to package instructions. Once done, fluff with a fork and let it cool.
4. In a large bowl, combine the cooled quinoa, diced cucumber, tomatoes, bell pepper, red onion, and parsley.
5. Slice the grilled chicken into strips and add it to the salad.
6. For the dressing, whisk together the lemon juice and olive oil in a small bowl. Pour the dressing over the salad and toss to combine.
7. Serve immediately or refrigerate for later.

This grilled chicken and quinoa salad is a refreshing and nutritious choice for a low-sodium, high-protein Sunday meal. With its combination of lean chicken, quinoa, and fresh vegetables, it offers a balance of flavors and textures that will satisfy your taste buds while keeping your sodium intake in check. It’s versatile, so you can easily swap in your favorite veggies or proteins to suit your preferences. Plus, it’s a great make-ahead option for meal prepping for the week ahead.

Baked Salmon with Roasted Vegetables

This baked salmon with roasted vegetables is a flavorful, low-sodium, high-protein meal perfect for a relaxing Sunday dinner. The salmon is rich in omega-3 fatty acids and protein, while the roasted vegetables provide fiber, vitamins, and antioxidants. The dish is simple to prepare yet feels like a gourmet meal, with the natural flavors of the salmon and vegetables enhanced by a subtle seasoning of olive oil and herbs.

Ingredients:

• 4 salmon fillets (6 oz each)
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• 1/2 teaspoon paprika
• 2 zucchinis, sliced
• 1 red onion, sliced
• 1 cup cherry tomatoes
• 1 tablespoon balsamic vinegar
• Fresh lemon slices, for garnish
• Fresh parsley, chopped (optional)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and arrange the salmon fillets on one side. Drizzle with olive oil and season with thyme, garlic powder, paprika, and black pepper (optional).
3. In a separate bowl, toss the sliced zucchini, onion, and cherry tomatoes with a little olive oil and balsamic vinegar. Season with pepper (optional). Arrange the vegetables around the salmon on the baking sheet.
4. Roast everything in the oven for 15-20 minutes or until the salmon is cooked through and flakes easily with a fork.
5. Garnish with fresh lemon slices and parsley before serving.

This baked salmon with roasted vegetables is a straightforward, low-sodium, high-protein dish that makes for a perfect Sunday meal. The rich flavor of the salmon pairs beautifully with the roasted vegetables, which bring out their natural sweetness and tenderness. This dish is not only delicious but also packed with nutrients, offering a great source of healthy fats, fiber, and protein. With minimal prep and cook time, it’s an ideal meal for those seeking a nutritious, satisfying dinner without the extra sodium.

Turkey and Spinach Stuffed Bell Peppers

These turkey and spinach stuffed bell peppers are an ideal choice for a low-sodium, high-protein meal. Lean ground turkey is combined with spinach, quinoa, and a variety of spices to create a hearty, flavorful filling that’s stuffed into vibrant bell peppers. The dish is not only protein-packed but also low in fat and high in fiber, making it a well-rounded meal to enjoy on a Sunday.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 lb lean ground turkey
• 1 cup cooked quinoa
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 cups fresh spinach, chopped
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper, to taste (optional)
• 1/2 cup shredded low-fat cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened, about 3-4 minutes.
3. Add the ground turkey to the skillet and cook until browned, breaking it apart with a spatula as it cooks.
4. Stir in the cooked quinoa, chopped spinach, cumin, paprika, and pepper (optional). Cook for 2-3 minutes, allowing the spinach to wilt and the flavors to combine.
5. Stuff the bell peppers with the turkey and quinoa mixture, pressing down gently to pack the filling.
6. Place the stuffed peppers in a baking dish and cover with foil. Bake for 30 minutes.
7. If desired, top each stuffed pepper with a small amount of shredded cheese during the last 5 minutes of baking, and then return to the oven to melt.
8. Serve immediately and enjoy!

Turkey and spinach stuffed bell peppers are a delicious, low-sodium, high-protein dish that is both comforting and nutritious. The lean turkey provides an excellent source of protein, while the quinoa and spinach add fiber, vitamins, and minerals. These stuffed peppers are also customizable, allowing you to add other veggies or switch up the seasonings according to your taste. This recipe is perfect for a family-friendly Sunday meal and can even be prepared ahead of time for a quick and easy weeknight dinner.

Lentil and Chickpea Salad with Grilled Shrimp

This lentil and chickpea salad with grilled shrimp is a vibrant, low-sodium, high-protein dish that makes a perfect Sunday meal. The combination of hearty lentils and protein-rich chickpeas, paired with the tender grilled shrimp, creates a filling and satisfying salad. With a simple lemon-tahini dressing, this salad is bursting with flavors and nutrients. It’s an excellent choice for those looking for a fresh, light yet protein-packed dish that’s also quick to prepare.

Ingredients:

• 1 cup cooked lentils
• 1 cup cooked chickpeas (or canned, rinsed)
• 12 large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste (optional)
• 1 cucumber, diced
• 1/2 red onion, diced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 tablespoon water

Instructions:

1. Preheat your grill or grill pan over medium-high heat.
2. In a bowl, toss the shrimp with olive oil, paprika, cumin, garlic powder, salt, and pepper (optional). Grill the shrimp for 2-3 minutes on each side, or until fully cooked.
3. In a large bowl, combine the cooked lentils, chickpeas, cucumber, red onion, and parsley.
4. In a small bowl, whisk together the tahini, lemon juice, olive oil, and water to make a smooth dressing.
5. Pour the dressing over the salad and toss to combine.
6. Top the salad with the grilled shrimp and serve immediately.

This lentil and chickpea salad with grilled shrimp is a fresh, protein-packed dish perfect for a healthy Sunday meal. The combination of legumes and shrimp offers a unique balance of plant-based and lean protein, while the tahini dressing provides a creamy and tangy flavor that brings everything together. This salad is not only filling and nutrient-dense but also easy to make, making it a great option for both weeknight dinners and weekend gatherings. It’s a versatile dish that can be customized with additional vegetables or spices to suit your tastes.

Turkey Meatballs with Zucchini Noodles

These turkey meatballs with zucchini noodles are a fantastic low-sodium, high-protein dish that combines lean turkey with fresh vegetables for a healthy and satisfying meal. The meatballs are packed with flavor and protein, while the zucchini noodles serve as a nutritious, low-carb alternative to traditional pasta. This dish is both gluten-free and low in sodium, making it ideal for anyone seeking a wholesome, nutrient-packed dinner that’s light yet filling.

Ingredients:

• 1 lb lean ground turkey
• 1/4 cup whole wheat breadcrumbs (or gluten-free)
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper, to taste (optional)
• 4 medium zucchinis, spiralized into noodles
• 1 tablespoon olive oil
• 1/2 cup low-sodium marinara sauce
• Fresh basil, chopped (optional, for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, mix the ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, oregano, basil, salt, and pepper (optional). Roll the mixture into meatballs, about 1.5 inches in diameter, and place them on a baking sheet lined with parchment paper.
3. Bake the meatballs in the preheated oven for 20-25 minutes or until fully cooked and golden brown.
4. While the meatballs are baking, heat olive oil in a large skillet over medium heat. Add the zucchini noodles and sauté for 3-4 minutes until they are tender but still firm.
5. Heat the marinara sauce in the skillet with the zucchini noodles for an additional 2 minutes.
6. Serve the meatballs over the zucchini noodles, garnish with fresh basil, and enjoy!

These turkey meatballs with zucchini noodles offer a delicious and wholesome low-sodium, high-protein meal perfect for a Sunday dinner. The turkey meatballs are flavorful and packed with protein, while the zucchini noodles provide a light yet satisfying base that complements the rich marinara sauce. This dish is not only a great alternative to traditional pasta but also an excellent way to sneak in more vegetables. It’s a simple, clean-eating option that can easily become a family favorite.

Baked Tofu with Sweet Potato and Broccoli

Baked tofu with sweet potato and broccoli is a nutritious, low-sodium, high-protein vegan meal that’s perfect for a Sunday lunch or dinner. The tofu is baked to crispy perfection with a savory glaze, while the sweet potatoes and broccoli provide a hearty, nutrient-dense side. This dish is packed with plant-based protein, fiber, and vitamins, making it an ideal choice for those looking for a healthy, satisfying, and well-balanced meal.

Ingredients:

• 1 block firm tofu, drained and pressed
• 1 tablespoon olive oil
• 2 sweet potatoes, peeled and cubed
• 1 bunch broccoli, cut into florets
• 2 tablespoons soy sauce (low-sodium)
• 1 tablespoon maple syrup
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper, to taste (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Slice the tofu into 1-inch cubes and place it on a baking sheet lined with parchment paper. Drizzle with olive oil, sprinkle with garlic powder, smoked paprika, and pepper (optional), and bake for 25-30 minutes, or until golden and crispy, flipping halfway through.
3. In a separate baking dish, toss the cubed sweet potatoes with olive oil and a pinch of salt (optional). Roast for 20 minutes. Add the broccoli florets to the baking dish and continue roasting for another 10-15 minutes, or until the vegetables are tender.
4. In a small bowl, whisk together the soy sauce and maple syrup. Drizzle the tofu with the glaze during the last 5 minutes of baking.
5. Serve the tofu alongside the roasted sweet potatoes and broccoli.

This baked tofu with sweet potato and broccoli is a flavorful and satisfying low-sodium, high-protein dish that makes for a complete and healthy Sunday meal. The tofu is wonderfully crispy and flavorful, while the sweet potatoes and broccoli provide essential vitamins and fiber. This meal is a great plant-based alternative that doesn’t skimp on taste or nutrition. It’s versatile and can easily be adjusted with different spices or vegetables to suit your preferences, making it a perfect choice for anyone seeking a wholesome, vegan-friendly option.

Grilled Chicken with Avocado and Quinoa Salad

This grilled chicken with avocado and quinoa salad is a perfect low-sodium, high-protein dish that provides a balanced combination of lean protein, healthy fats, and complex carbs. The grilled chicken adds a savory element to the dish, while the creamy avocado enhances the texture and provides healthy monounsaturated fats. Paired with quinoa, a complete protein, this salad is not only nutritious but also filling. It’s a great choice for a light yet satisfying Sunday meal that will keep you full without compromising on flavor or health.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper, to taste (optional)
• 1 cup quinoa, cooked
• 1 avocado, diced
• 1 cucumber, diced
• 1/4 cup red onion, diced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar

Instructions:

1. Preheat the grill or grill pan over medium-high heat.
2. Rub the chicken breasts with olive oil and season with garlic powder, smoked paprika, salt, and pepper (optional). Grill the chicken for 5-7 minutes on each side, or until fully cooked through.
3. In a large bowl, combine the cooked quinoa, diced avocado, cucumber, red onion, and cilantro.
4. In a small bowl, whisk together lime juice, olive oil, and apple cider vinegar.
5. Slice the grilled chicken into strips and serve over the quinoa salad. Drizzle with the dressing and toss gently to combine.
6. Serve immediately and enjoy!

This grilled chicken with avocado and quinoa salad is a vibrant and satisfying dish, ideal for a low-sodium, high-protein Sunday meal. The combination of lean chicken, quinoa, and fresh vegetables makes for a wholesome, well-rounded meal. The creamy avocado and zesty lime dressing bring the whole dish together, making it a flavorful and filling option. It’s an excellent choice for meal prep as well, as it holds up well in the fridge and can be enjoyed throughout the week. This salad is both nourishing and refreshing, perfect for those looking for a healthy and protein-packed meal.

Baked Salmon with Asparagus and Brown Rice

This baked salmon with asparagus and brown rice is a low-sodium, high-protein dish that’s packed with omega-3 fatty acids, fiber, and essential vitamins. The salmon is baked to perfection with a simple lemon and dill seasoning, which enhances its natural flavor. The side of roasted asparagus and brown rice adds fiber and nutrients to create a well-rounded, nutritious meal. This dish is not only healthy but also easy to prepare, making it an ideal choice for a hassle-free Sunday dinner.

Ingredients:

• 4 salmon fillets
• 1 tablespoon olive oil
• 1 lemon, sliced
• 1 teaspoon dried dill
• Salt and pepper, to taste (optional)
• 1 bunch asparagus, trimmed
• 1 cup brown rice, cooked
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• Fresh parsley, chopped (optional, for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and top with lemon slices, dill, and a pinch of salt and pepper (optional).
3. Arrange the asparagus around the salmon on the same baking sheet. Drizzle with olive oil and sprinkle with garlic powder and paprika.
4. Bake for 15-20 minutes, or until the salmon is fully cooked through and flakes easily with a fork.
5. While the salmon and asparagus are baking, heat the cooked brown rice in the microwave or on the stove.
6. Serve the salmon and asparagus over the brown rice, garnish with fresh parsley, and enjoy!

Baked salmon with asparagus and brown rice is a simple yet nutrient-packed dish that offers an excellent balance of protein, healthy fats, and fiber. The salmon’s rich omega-3s support heart health, while the asparagus provides essential vitamins and antioxidants. Paired with the wholesome brown rice, this dish is both satisfying and healthy. It’s a perfect choice for those looking for a low-sodium, high-protein meal that’s easy to prepare and delicious. Whether you’re cooking for a family or meal prepping for the week, this dish is versatile and sure to please everyone.

Grilled Turkey Burgers with Sweet Potato Fries

These grilled turkey burgers with sweet potato fries are a tasty, low-sodium, high-protein meal that’s both filling and healthy. The lean turkey burgers are seasoned with simple, fresh ingredients for a flavorful yet light patty. Paired with crispy, baked sweet potato fries, this dish provides a good balance of protein, fiber, and healthy carbs. It’s a great option for a satisfying Sunday meal, offering all the comfort of a burger and fries without the excess sodium or unhealthy fats.

Ingredients:

• 1 lb lean ground turkey
• 1/4 cup breadcrumbs (optional)
• 1 egg
• 1 tablespoon Dijon mustard
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper, to taste (optional)
• 2 medium sweet potatoes, cut into fries
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• Whole wheat burger buns (optional)
• Fresh lettuce, tomato slices, and onions (for topping)

Instructions:

1. Preheat your grill or grill pan over medium-high heat.
2. In a bowl, combine the ground turkey, breadcrumbs, egg, Dijon mustard, garlic powder, onion powder, salt, and pepper (optional). Mix until well combined and form into patties.
3. Grill the turkey burgers for 4-5 minutes on each side, or until fully cooked through.
4. Meanwhile, preheat the oven to 425°F (220°C). Toss the sweet potato fries with olive oil, paprika, and garlic powder. Arrange them in a single layer on a baking sheet.
5. Bake the sweet potato fries for 25-30 minutes, flipping halfway through, until they are crispy and golden brown.
6. Serve the grilled turkey burgers on whole wheat buns (optional) with fresh lettuce, tomato, and onion, alongside the baked sweet potato fries.

Grilled turkey burgers with sweet potato fries offer a healthier twist on a classic comfort meal, providing a low-sodium, high-protein option that’s perfect for Sunday dinner. The turkey burgers are juicy and flavorful, while the sweet potato fries provide a satisfying crunch without the added sodium of traditional fries. This meal is not only delicious but also packed with nutrients, making it a great choice for anyone looking for a filling and wholesome meal. It’s a versatile dish that can be customized with various toppings or seasonings to suit your taste.

Shrimp Stir-Fry with Veggies and Brown Rice

This shrimp stir-fry with veggies and brown rice is a quick and healthy low-sodium, high-protein meal. The shrimp, full of lean protein and healthy omega-3 fatty acids, is sautéed with a variety of colorful vegetables like bell peppers, broccoli, and snap peas. The addition of brown rice provides fiber and complex carbohydrates, making this dish filling and satisfying. A simple homemade stir-fry sauce adds flavor without excessive sodium, making it a great meal for a healthy Sunday dinner.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 1/2 cup snap peas
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1/4 cup low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 cup cooked brown rice
• Sesame seeds, for garnish (optional)
• Green onions, chopped, for garnish (optional)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium-high heat. Add the shrimp and cook for 2-3 minutes on each side until pink and fully cooked. Remove from the skillet and set aside.
2. In the same skillet, add the bell peppers, broccoli, and snap peas. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
3. Add the garlic and ginger to the skillet and sauté for an additional minute until fragrant.
4. In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, and honey to create the sauce. Pour the sauce over the vegetables and stir to combine.
5. Return the cooked shrimp to the skillet and toss everything together to coat in the sauce.
6. Serve the shrimp stir-fry over cooked brown rice, garnished with sesame seeds and green onions, if desired.

This shrimp stir-fry with veggies and brown rice is a vibrant, low-sodium, and high-protein meal that’s both quick and easy to make. The shrimp provides a lean source of protein, while the colorful vegetables add a mix of vitamins, fiber, and antioxidants. Brown rice serves as the perfect base for this dish, offering complex carbohydrates to keep you full longer. The homemade stir-fry sauce brings all the flavors together, enhancing the dish without adding unnecessary sodium. This meal is a great option for a healthy Sunday dinner and can easily be adjusted with your favorite vegetables or protein sources.

Egg White and Spinach Frittata

This egg white and spinach frittata is a low-sodium, high-protein dish that’s perfect for a nutritious Sunday breakfast or brunch. Packed with egg whites, spinach, and fresh herbs, this frittata offers a light yet satisfying meal that’s high in protein and fiber while being low in fat. It’s an excellent choice for anyone looking to start the day with a wholesome, filling meal. The addition of a little cheese adds creaminess, making each bite even more delicious without adding too much sodium.

Ingredients:

• 8 egg whites
• 2 cups fresh spinach, chopped
• 1 small onion, diced
• 1/2 red bell pepper, diced
• 1/2 cup low-fat mozzarella cheese, shredded
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste (optional)
• Fresh parsley, chopped (optional, for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large ovenproof skillet, heat the olive oil over medium heat. Add the diced onion and bell pepper, and sauté for 3-4 minutes until softened.
3. Add the chopped spinach to the skillet and cook for another 2-3 minutes until wilted.
4. In a separate bowl, whisk the egg whites with garlic powder, salt, and pepper (optional).
5. Pour the egg whites over the sautéed vegetables and cook for 2-3 minutes until the edges begin to set.
6. Sprinkle the shredded mozzarella cheese over the top of the frittata and transfer the skillet to the oven.
7. Bake for 10-12 minutes, or until the frittata is fully set and lightly browned on top.
8. Garnish with fresh parsley and serve warm.

This egg white and spinach frittata is a nutritious, low-sodium, high-protein dish that’s perfect for starting your Sunday on a healthy note. The egg whites provide a lean source of protein, while the spinach and vegetables add vitamins and fiber. The frittata is light yet filling, making it a great choice for a meal that won’t leave you feeling sluggish. The melted mozzarella cheese brings a touch of creaminess to the dish, making each bite comforting and satisfying. It’s an ideal choice for anyone looking for a healthy, flavorful, and easy-to-make meal that works for breakfast, brunch, or even a light lunch.

Grilled Portobello Mushroom Steaks with Garlic Mashed Cauliflower

These grilled Portobello mushroom steaks with garlic mashed cauliflower are a delicious vegetarian option for a low-sodium, high-protein meal. The meaty texture of the Portobello mushrooms makes them a perfect substitute for steak, while being packed with nutrients. The garlic mashed cauliflower serves as a creamy, low-carb alternative to mashed potatoes, and the dish as a whole is high in protein and fiber while keeping sodium levels low. This is a great option for a satisfying Sunday dinner, especially for those who are looking for a plant-based protein source.

Ingredients:

• 4 large Portobello mushroom caps
• 2 tablespoons olive oil
• 1 teaspoon balsamic vinegar
• 1 teaspoon dried thyme
• 2 cloves garlic, minced
• 1 small head cauliflower, chopped into florets
• 1 tablespoon olive oil
• 1/4 cup unsweetened almond milk (or any milk of choice)
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste (optional)

Instructions:

1. Preheat the grill or grill pan to medium-high heat.
2. In a small bowl, mix olive oil, balsamic vinegar, thyme, and minced garlic. Brush the Portobello mushrooms with this marinade and let sit for 5-10 minutes.
3. Grill the mushrooms for 5-7 minutes on each side, or until tender and slightly charred.
4. While the mushrooms are grilling, steam the cauliflower florets for 10-12 minutes until tender.
5. Drain the cauliflower and transfer it to a blender or food processor. Add olive oil, almond milk, garlic powder, and salt and pepper (optional). Blend until smooth and creamy.
6. Serve the grilled mushrooms with a generous portion of garlic mashed cauliflower on the side.

Grilled Portobello mushroom steaks with garlic mashed cauliflower is a flavorful, satisfying meal that’s both low in sodium and high in plant-based protein. The mushrooms are rich in flavor and have a hearty texture, making them a great substitute for meat. The creamy mashed cauliflower provides a comforting side dish, making this meal feel indulgent without the high sodium or unhealthy fats typically found in traditional mashed potatoes. It’s a great option for anyone looking for a healthy, low-sodium, high-protein dish, and it’s perfect for those following a plant-based diet or simply looking to reduce their meat consumption.

Grilled Chicken Salad with Avocado and Lemon Dressing

This grilled chicken salad with avocado and lemon dressing is a refreshing, low-sodium, high-protein meal perfect for a light yet filling Sunday lunch. Grilled chicken breast provides lean protein, while the avocado adds heart-healthy fats. The fresh vegetables like mixed greens, cucumber, and tomatoes are packed with vitamins and minerals. The tangy lemon dressing is a simple, low-sodium alternative to store-bought dressings, bringing a burst of flavor to the salad without the extra salt. This dish is both nutritious and satisfying, making it ideal for a healthy, low-sodium meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and pepper, to taste (optional)
• 4 cups mixed greens (e.g., spinach, arugula, romaine)
• 1 avocado, sliced
• 1/2 cucumber, sliced
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon fresh lemon juice
• 2 teaspoons olive oil (for dressing)
• 1 teaspoon Dijon mustard
• 1 teaspoon honey

Instructions:

1. Preheat the grill or grill pan to medium-high heat.
2. Rub the chicken breasts with olive oil, oregano, garlic powder, paprika, and salt and pepper (if using). Grill the chicken for 6-7 minutes per side or until fully cooked and internal temperature reaches 165°F (75°C). Remove from the grill and let it rest for a few minutes before slicing.
3. While the chicken is grilling, prepare the salad by placing mixed greens, avocado, cucumber, and cherry tomatoes in a large bowl.
4. In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, and honey to make the dressing.
5. Slice the grilled chicken and add it to the salad. Drizzle the lemon dressing over the top and toss gently to combine.
6. Serve immediately, garnished with additional herbs if desired.

This grilled chicken salad with avocado and lemon dressing is a perfect combination of protein, healthy fats, and fresh vegetables. The grilled chicken provides lean, satisfying protein, while the avocado adds creaminess and heart-healthy fats. The lemon dressing enhances the flavors of the salad without overwhelming it with sodium, making this dish ideal for anyone following a low-sodium diet. It’s a light yet filling meal that works well for lunch or dinner, and it can be customized with your favorite veggies or proteins for added variety.

Baked Salmon with Asparagus and Quinoa

This baked salmon with asparagus and quinoa is a healthy, low-sodium, high-protein meal that’s rich in omega-3 fatty acids and packed with essential nutrients. Salmon is a great source of protein, and its healthy fats help keep you feeling full and satisfied. Asparagus is a fantastic vegetable choice, offering fiber, vitamins, and antioxidants. Paired with quinoa, a complete protein, this dish creates a balanced, nutritious meal that’s both easy to prepare and incredibly flavorful.

Ingredients:

• 4 salmon fillets (about 4-6 oz each)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon dried rosemary
• Salt and pepper, to taste (optional)
• 1 bunch asparagus, trimmed
• 1 cup quinoa
• 2 cups water or low-sodium vegetable broth
• 1 lemon, sliced
• Fresh parsley, chopped (optional, for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with garlic powder, rosemary, and salt and pepper (if using). Place lemon slices on top of the salmon fillets.
3. Arrange the asparagus on the same baking sheet, drizzle with olive oil, and season with salt and pepper (optional).
4. Bake the salmon and asparagus for 12-15 minutes or until the salmon is fully cooked (flakes easily with a fork) and the asparagus is tender.
5. While the salmon and asparagus are baking, rinse the quinoa under cold water. In a medium pot, bring the water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and cook for about 15 minutes or until the quinoa is tender and the liquid is absorbed.
6. Fluff the quinoa with a fork and serve alongside the salmon and asparagus. Garnish with fresh parsley, if desired.

Baked salmon with asparagus and quinoa is a perfect low-sodium, high-protein meal that’s both nutritious and satisfying. The salmon is rich in omega-3 fatty acids, which contribute to heart health, while the asparagus provides a healthy dose of fiber and vitamins. Quinoa, a complete protein, rounds out the meal, making it filling and well-balanced. This dish is simple to prepare, yet it’s packed with flavor and nutrients, making it a great choice for a wholesome Sunday dinner.

Turkey Meatballs with Zucchini Noodles

These turkey meatballs with zucchini noodles are a healthy, low-sodium, high-protein meal that’s perfect for anyone looking to enjoy a light yet filling dinner. Ground turkey is a lean source of protein, and when combined with a simple mix of spices, it creates flavorful meatballs. Zucchini noodles provide a low-carb, nutrient-rich alternative to traditional pasta, and the meal is completed with a homemade tomato sauce that’s free from excess sodium. This dish is satisfying without being heavy, making it ideal for a healthy Sunday meal.

Ingredients:

• 1 lb lean ground turkey
• 1/4 cup breadcrumbs (whole wheat or gluten-free)
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon crushed red pepper flakes (optional)
• Salt and pepper, to taste (optional)
• 2 medium zucchinis, spiralized into noodles
• 2 cups homemade or low-sodium tomato sauce
• Fresh basil, chopped (optional, for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. In a large bowl, combine the ground turkey, breadcrumbs, egg, minced garlic, oregano, garlic powder, crushed red pepper flakes (if using), and salt and pepper (optional). Mix until everything is well combined.
3. Form the mixture into 12-14 meatballs and place them on the prepared baking sheet. Bake for 15-20 minutes or until the meatballs are cooked through and reach an internal temperature of 165°F (75°C).
4. While the meatballs are baking, heat the tomato sauce in a small saucepan over medium heat.
5. In another pan, sauté the zucchini noodles over medium heat for 2-3 minutes until they are tender but still al dente.
6. Serve the turkey meatballs over the zucchini noodles and top with the tomato sauce. Garnish with fresh basil, if desired.

These turkey meatballs with zucchini noodles offer a low-sodium, high-protein alternative to traditional pasta dishes. The turkey meatballs are flavorful and filling, while the zucchini noodles provide a healthy, light base that’s rich in vitamins and fiber. The homemade tomato sauce enhances the dish with a fresh and vibrant flavor without the added sodium from store-bought versions. This meal is a great option for a healthy, low-sodium dinner that satisfies both the appetite and the taste buds.

Note: More recipes are coming soon!