Low-sodium grab + go lunches

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 

Serving size: Around 4 cups

Calories: 329 | total fat: 17 g | saturated fat: 2 g | sodium: 363 mg | cholesterol: 30 mg | total carbs: 24 g | fiber: 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 (including hemp seeds)

Serving size: 1 sandwich

Calories: 386 | total fat: 19 g | saturated fat: 2 g | sodium: 160 mg | cholesterol: 0 mg | total carbs: 39 g | fiber: 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

• 1 5.3-oz container 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 

Serving size: 1 bowl

Calories: 365 | total fat: 17 g | saturated fat: 10 g | sodium: 75 mg | cholesterol: 7 mg | total carbs: 36 g | fiber: 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 

Serving size: Around 1 cup

Calories: 331 | total fat: 21.4 g | saturated fat: 3.4 g | sodium: 131 mg | cholesterol: 0 mg | total carbs: 27 g | fiber: 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 

Serving size: Around 2 cups

Calories: 326 | total fat: 18 g | saturated fat: 2.7 g | sodium: 51 mg | cholesterol: 0 mg | total carbs: 37 g | fiber: 8 g | sugars: 16 g | protein: 10 g | potassium: 698 mg