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A low-sodium meal plan the whole family can eat
Most of the salt in a home-cooked dinner comes from stock cubes, soy sauce, cured meat and cheese. These seven dinners leave those out and get their flavour from garlic, herbs, lemon, spices and a hot pan. Anyone who wants more salt adds it at the table.
Free on iPhone, Android and the web.
A week of low-sodium dinners
MondaySpinach Quiche with an Oat Crust
A cozy French-style quiche with garlicky spinach and a crisp, tender oat crust. It’s lovely warm, with a softly set egg filling.
TuesdayCaribbean Chicken and Plantain Stew
Tender chicken simmers with sweet plantain, carrot, thyme and turmeric in a cozy, gently bright stew. Lime adds a fresh finish to every bowl.
WednesdayAmerican Cauliflower Mac and Cheese
Creamy cheddar sauce clings to gluten-free brown rice elbows, with smooth cauliflower lending extra body. Smoked paprika and garlic make this familiar stovetop favorite especially savory.
ThursdayBlack Bean Tacos with Avocado and Corn
Warm black beans and sweet corn tuck into toasted corn tortillas with crunchy cabbage, creamy avocado, and a bright squeeze of lime.
FridayChinese Egg Drop Soup with Bok Choy
Silky egg ribbons, tender bok choy and sweet grated carrot make a light, gingery bowl with fresh chives.
SaturdaySpanish Chicken and Pea Paella
Golden chicken, sweet peas and saffron-scented rice make this easy one-pan paella a weeknight favourite. A squeeze of lemon and fresh parsley brighten every bite.
SundayVietnamese Chicken Pho
A clear, gently aromatic broth with tender chicken, rice noodles, and sweet, soft vegetables. Fresh basil and mint bring a bright finish without overpowering the bowl.
Kids’ plate: Chicken noodle soup
What Gluten watches for: stock cubes and stock, soy sauce, fish sauce, cured meat, cheese, olives, pickles and canned beans that aren’t low-sodium.
How it works
Add your family
Everyone’s allergies, diets, health conditions and ages. You only do this once.
Get a week of dinners
Gluten plans seven dinners and checks every ingredient against everyone you added.
A small change for one person
Your dad has high blood pressure and eats with you on Sundays. Dinner is cooked without salt, and the kids add a pinch to theirs.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks every recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
Plan your dinnersLow-sodium meal plan questions
How much sodium should I eat a day?
US guidelines say under 2,300 mg a day for most adults, and many people with high blood pressure aim for 1,500 mg. Your doctor can tell you your number.
How do I make low-sodium food taste good?
Brown things well, cook with garlic, onion, herbs, spices, lemon and vinegar, and salt at the table: a little on top tastes like more than a lot cooked in.
How much does Gluten cost?
Nothing. Gluten is free for the whole family, on iPhone, Android and the web.
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