Low-Fat & Low-Sodium Quick Meal Ideas

Oatmeal with fruit makes a quick low-fat low-sodium breakfast.
Oatmeal with fruit makes a quick low-fat low-sodium breakfast. (Image: bowl of oatmeal with brown sugar, blueberries, orange juice image by David Smith from Fotolia.com)

A heart healthy diet is low in fat and sodium, according to Ohio State University Medical Center. A diet low in fat helps control or decrease blood cholesterol levels, while a diet low in sodium helps control blood pressure and fluids. Low-fat and low-sodium meals can be easy to prepare and full of flavor.


Breakfast helps jump-start the metabolism and sets the stage for the rest of the day, according to the dietitian website RD411. You can easily find low-fat and low-sodium foods to eat at breakfast. Quick breakfast meals include whole-grain cereal with fat-free milk and fruit, egg white omelet with vegetables and low-fat cheese with whole wheat toast and jam, fat-free yogurt with low-fat granola and fresh fruit, or oatmeal with raisins and skim milk.


Prepared foods from restaurants contain high amounts of sodium and fat, according to Ohio State University Medical Center. When following a low-fat, low-sodium diet, eat foods prepared from home. Some quick lunches include a low-sodium canned tuna sandwich made with fat-free mayonnaise on whole-wheat bread with carrot sticks and an apple; whole-wheat pita stuffed with hummus, lettuce, tomatoes and alfalfa sprouts; fat-free yogurt and fresh grapes; or cold pasta primavera made with whole-wheat pasta, steamed mixed vegetables and 1 tbsp. grated Parmesan cheese.


The Ohio State University Medical Center recommends eating more poultry and fish throughout the week to decrease fat and cholesterol intake. Use fresh herbs and spices, such as lemon pepper, garlic, dill and rosemary to add flavor to foods without salt. Low-fat and low-sodium quick dinner meals include bean burrito made with pureed black beans, low-fat cheese on a whole-wheat tortilla with low-sodium salsa and a garden salad with balsamic vinegar and 1 tsp. olive oil, broiled pork loin with roasted red potatoes and roasted carrots, or grilled salmon with grilled asparagus and corn.

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