7-Day Sodium Regulation Plan
Protocol Objectives
Remove Processed Food
75% of dietary sodium comes from processed foods (bread, cheese, deli meat). Removing these is the most effective regulation step.
Natural Salts
Use high quality sea salt for cooking. It has trace minerals. Table salt is refined sodium chloride.
Hydration Context
If sodium is low (hyponatremia), drink less plain water and eat more salt. If high, drink more water to flush.
Day 1 Whole Foods
Breakfast
Oatmeal (Unsalted)
Control seasoning.
Lunch
Grilled Chicken Salad
Homemade dressing.
Dinner
Steak & Potato
Season at table.
Day 2 Herb Flavor
Breakfast
Eggs with Chives
Flavor without salt.
Lunch
Lemon Pepper Fish
Acid mimics salt.
Dinner
Garlic Roast Chicken
Aromatics.
Day 3 Potassium Balance
Breakfast
Banana Smoothie
Balances sodium.
Lunch
Baked Potato
Potassium rich.
Dinner
Salmon & Avocado
Natural electrolytes.
Day 4 Label Reading
Breakfast
Yogurt & Fruit
Naturally low sodium.
Lunch
Leftover Chicken
Avoid deli meat.
Dinner
Homemade Soup
Control the broth.
Day 5 Fresh Snack
Breakfast
Boiled Eggs
No salt added.
Lunch
Raw Veggie Plate
No salty crackers.
Dinner
Stir-Fry (Low Sodium Soy)
Use aminos.
Day 6 Mineral Rich
Breakfast
Spinach Omelet
Natural salts.
Lunch
Quinoa Salad
Grain base.
Dinner
Pork Chop
Fresh meat.
Day 7 Maintenance
Breakfast
Avocado Toast
Sea salt sprinkle.
Lunch
Tuna Salad
Low salt tuna.
Dinner
Roast Beef
Simple.
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Low Carb Note
Low carb diets cause kidneys to dump sodium. You may actually need MORE salt (3-5g/day) on keto to avoid fatigue.
Scientific References:
1. O'Donnell, M., et al. (2014). 'Urinary sodium and potassium excretion, mortality, and cardiovascular events.' NEJM.
1. O'Donnell, M., et al. (2014). 'Urinary sodium and potassium excretion, mortality, and cardiovascular events.' NEJM.