7/20 Low Sodium Lunch Recipes for High Blood Pressure (Part 2: Salads, Wraps & Soups)

Medical Disclaimer: The content provided in this article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or dietary changes.

It’s 12:30 PM. You’re at work, you’re hungry, and you only have 30 minutes.

What do you grab? A turkey sandwich? A cup of soup from the cafeteria? A slice of pizza?

Here is the hard truth: Lunch is often the most dangerous meal of the day for your blood pressure.

Why? Because convenience foods are salt bombs. A single sandwich from a deli can contain over 1,500 mg of sodium—that is nearly your entire daily limit in just one meal!

But don’t panic. You don’t have to eat plain lettuce for the rest of your life.

Welcome to Part 2 of our Low Sodium Series. In Part 1, we conquered breakfast with delicious oats and smoothies. Now, we are taking back your lunch break.

Today, I’m sharing 7 easy, packable lunch recipes that are low in salt but high in flavor. These meals will keep you full, energized, and—most importantly—safe.

The “Salty Six” & How to Avoid Them at Lunch

The American Heart Association calls the top sources of sodium the “Salty Six.” Guess what dominates the list? Lunch foods.

1. Breads & Rolls: Even whole wheat bread can have a lot of hidden salt to make it last longer on the shelf.
2. Cold Cuts & Cured Meats: Deli turkey, ham, and salami are preserved with sodium. One slice can have as much salt as a bag of chips!
3. Soup: Canned soups are notorious. One can often hold 1,000+ mg of sodium.
4. Sandwiches: When you combine salty bread + salty meat + salty cheese + salty pickles… You have a blood pressure disaster.

The Smart Swaps

You don’t have to give up your favorite textures. You just need to swap the ingredients.

• Instead of Deli Meat: Use leftover grilled chicken breast, roasted turkey, or canned tuna (rinsed).
• Instead of White Bread: Try a large lettuce leaf (for wraps) or a low-sodium whole wheat tortilla.
• Instead of Store-Bought Dressing: Use olive oil and fresh lemon juice.
• Instead of Canned Soup: Make a big batch of homemade soup on Sunday (recipes below!) and freeze it for the week.

7 Heart-Healthy Lunch Recipes

These recipes are designed to be prepped ahead of time. Spend 30 minutes on Sunday chopping veggies and cooking grains, and you will have grab-and-go lunches for the whole week.

8. Mediterranean Quinoa Salad

Best for: Meal prep (It tastes better the next day!).

Quinoa is a complete protein and full of fiber. This salad uses the classic Mediterranean flavors of lemon and oregano to make you forget about salt.

Ingredients:

• 1 cup cooked quinoa (cooled)
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 2 tbsp red onion, finely chopped
• 1 tbsp fresh parsley
• Dressing: 1 tbsp olive oil + 1 tbsp lemon juice + 1/2 tsp dried oregano
• Optional: 1 tbsp feta cheese (Use sparingly as cheese is salty!)

Instructions:

1. Cook the quinoa according to package directions (use water, not salty broth). Let it cool.
2. In a large bowl/container, mix the cooled quinoa with cucumber, tomatoes, onion, and parsley.
3. Whisk the olive oil, lemon juice, and oregano together in a small cup.
4. Pour over the salad and toss well.
5. Store in the fridge for up to 3 days.

Estimated Nutrition:

• Calories: ~320
• Sodium: 90 mg (if skipping feta) / ~200 mg (with feta)
• Potassium: 450 mg
• Fiber: 6g

9. Grilled Chicken Wraps with Homemade Salsa

Best for: Using up leftovers.

Store-bought salsa is often loaded with sodium. Making your own takes 5 minutes and adds a burst of fresh flavor to leftover chicken.

Ingredients:

• 1 whole wheat tortilla (Check label for low sodium options, <150mg)
• 3 oz grilled chicken breast, sliced (leftover from dinner)
• A handful of lettuce or spinach
• Quick Salsa: 1 chopped tomato + 1 tbsp onion + 1 tsp cilantro + squeeze of lime juice

Instructions:

1. Mix the tomato, onion, cilantro, and lime juice in a small bowl.
2. Lay the tortilla flat. Place the lettuce leaves in the center.
3. Top with the sliced chicken and your fresh salsa.
4. Roll it up tight like a burrito. Wrap in foil or parchment paper for lunch.

Estimated Nutrition:

• Calories: ~350
• Sodium: ~380 mg (depends on tortilla brand)
• Potassium: 600 mg
• Protein: 28g

10. Lentil Soup with Spinach & Turmeric

Best for: Cold days and inflammation.

Lentils are one of the best foods for high blood pressure because they are packed with potassium and magnesium. The turmeric fights inflammation in the body.

Ingredients:

• 1/2 cup dry brown lentils (rinsed)
• 2 cups low-sodium vegetable broth (or water)
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 tsp turmeric powder
• 1 cup fresh spinach (add at the end)

Instructions:

1. In a pot, combine lentils, broth, carrot, celery, and turmeric.
2. Bring to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes until lentils are soft.
3. Turn off the heat. Stir in the fresh spinach (the residual heat will wilt it perfectly).
4. Portion into containers. Reheat in the microwave at work.

Estimated Nutrition:

• Calories: ~280
• Sodium: 140 mg (using low-sodium broth)
• Potassium: 750 mg (Excellent!)
• Fiber: 14g

11. Tuna Salad Stuffed Bell Peppers

Best for: Low-carb crunch.

Traditional tuna salad uses mayonnaise (high fat/salt) and bread (high salt). We swap mayo for Greek yogurt and bread for a crunchy pepper boat.

Ingredients:

• 1 can (5 oz) tuna packed in water (No Salt Added version)
• 2 tbsp plain non-fat Greek yogurt
• 1 stalk celery, finely chopped
• 1 tsp Dijon mustard (adds tang with low salt)
• 1 large bell pepper (red or green), cut in half, seeds removed

Instructions:

1. Drain the tuna well.
2. In a bowl, mix tuna, yogurt, celery, and mustard. Mash with a fork until creamy.
3. Scoop the mixture into the two bell pepper halves.
4. Eat like an open-faced sandwich!

Estimated Nutrition:

• Calories: ~220
• Sodium: 280 mg (Natural sodium in tuna/mustard)
• Potassium: 550 mg
• Protein: 30g

12. Roasted Sweet Potato & Black Bean Bowl

Best for: A filling, fiber-rich lunch.

Sweet potatoes are one of the best sources of potassium in the supermarket (even better than bananas!). Combined with black beans, this bowl provides a massive dose of fiber to help manage blood pressure.

Ingredients:

• 1 medium sweet potato, cubed and roasted
• 1/2 cup canned black beans (Rinsed well!)
• 1/4 avocado, sliced
• 1 tbsp pumpkin seeds (pepitas) for crunch
• Squeeze of fresh lime juice
• Pinch of cumin

Instructions:

1. Roast the sweet potato cubes at 400°F (200°C) for 20-25 minutes until tender. (Do this on Sunday!).
2. In a container, mix the roasted potatoes with the rinsed black beans.
3. Top with pumpkin seeds and cumin.
4. Right before eating, add the avocado slices and squeeze fresh lime juice over everything.

Estimated Nutrition:

• Calories: ~380
• Sodium: 140 mg (if beans are rinsed)
• Potassium: 900 mg (Powerhouse!)
• Fiber: 16g

13. Smashed Chickpea “Salad” Sandwich

Best for: Plant-based protein.

If you love chicken or tuna salad but want a vegetarian option, this is it. We use creamy avocado as the binder instead of mayonnaise, cutting out bad fats and sodium.

Ingredients:

• 1/2 cup canned chickpeas (Rinsed well!)
• 1/4 ripe avocado
• 1 tsp fresh lemon juice
• 1 tbsp chopped fresh dill or parsley
• 1 slice whole wheat bread (toasted) or lettuce cups

Instructions:

1. In a bowl, add the chickpeas and avocado.
2. Mash them together with a fork until chunky but combined.
3. Stir in the lemon juice and fresh herbs.
4. Spread onto toast or scoop into lettuce cups.

Estimated Nutrition:

• Calories: ~260
• Sodium: 120 mg
• Potassium: 400 mg
• Fiber: 9g

14. Turkey & Avocado Roll-Ups

Best for: Low-carb and keto-friendly.

This recipe skips the bread entirely. Warning: Do not use processed deli turkey (it’s loaded with salt). Use leftover roasted turkey breast or “No Salt Added” turkey slices.

Ingredients:

• 3 oz roasted turkey breast, sliced
• 2 large Romaine lettuce leaves or Butter lettuce
• 2 slices of tomato
• 1/4 avocado, sliced
• 1 tsp Dijon mustard

Instructions:

1. Lay the lettuce leaves flat.
2. Spread a little mustard on the leaf.
3. Place the turkey, tomato, and avocado in the center.
4. Roll the lettuce around the filling like a cigar. Use a toothpick to hold it if needed.

Estimated Nutrition:

• Calories: ~200
• Sodium: 110 mg (assuming home-roasted turkey)
• Potassium: 550 mg
• Protein: 25g

A Note on Canned Goods (The “Rinse” Rule)

You noticed a theme in these recipes: “Rinsed well.”

Canned beans and vegetables are convenient, but the liquid they sit in is salty brine. Here is a science-backed trick:

The Rinse Rule: If you drain canned beans and rinse them under running water for just 10 seconds, you can remove up to 40% of the sodium.

This simple step turns a “salty” convenience food into a heart-healthy staple. Always rinse!

Conclusion & Next Steps

You now have a week’s worth of lunches that will protect your heart and keep your energy steady all afternoon. No more mid-day salt bloating!

But we still have one meal left. The one where cravings strike the hardest.

Dinner.

How do you make a meal that satisfies the whole family (kids included) without using the salt shaker?

Don’t worry, we’ve got the comfort food covered.

In the final part of this series, we’re making “Un-Fried” Chicken, Pasta, and Stir-Fries that are 100% heart-approved.

👉 [Click Here to Read Part 3: Low Sodium Dinner Recipes for High Blood Pressure]

Found these lunch ideas helpful? Pin this list to your “Healthy Lunch” board so you never have to buy a sad cafeteria sandwich again!

Trust in your purchase:
Every product featured on our site has been carefully researched and selected based on quality, customer ratings, and positive reviews to ensure you receive excellent value for your money.

Please note:
This post contains affiliate links. If you make a purchase through these links, we may earn a small commission at no additional cost to you. This helps support our site and allows us to continue bringing you valuable content. Thank you!

You may also like:

Does Schizophrenia Get Worse As You Age

Does Schizophrenia Get Worse As You Age – Check Symptoms Schizophrenia is a complex psychological…

Garlic Cabbage Steaks Recipe

Garlic Cabbage Steaks Recipe: Anti-Inflammation Superfood Turning Humble Cabbage into a Healing Meal Are you…

Inflammation Diet for Beginners

Conquer Inflammation: Your 7-Day Anti-Inflammation Diet for Beginners Get ready to feel better, more energized,…

Gastroparesis Diet Recipes

Gastroparesis Diet Recipes: Your Easy-To-Digest Meal Guide Living with gastroparesis can feel like a constant…

Kids Nutrition – Healthy Diet Guidelines

Kids Nutrition – Healthy Diet Guidelines Dear mothers, knowing your Kid’s Nutrition intake levels with…

Easy Clean Eating Breakfast Ideas

Fuel Your Morning: 40+ Easy Clean Eating Breakfast Ideas Start Your Day Right: Mastering the…