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Low Sodium, High Protein----Is it possible?

j_wilson2012
j_wilson2012 Posts: 293
edited December 2024 in Food and Nutrition
I am going to be upping my protein intake, as I am trying to lose weight and cushion in exchange for muscle. I have learned that protein helps restore muscle function (helps soreness leave after a heavy day of workout), and too much sodium causes the body to retain water, and therefore retain the water weight.

I am trying different ways to get my sodium. I went to the market today, and the only thing that was high in sodium was a package of Jennie-O Sweet Italian Turkey Sausage, Lean. I will be having one of those per day at breakfast. I will also be having eggs/ 0-sodium oatmeal. Bacon is cut out-too addicting.

I am going to set my sodium goal to 2000mg per day. I want to get about a third of my goal from seasonings for the chicken/turkey meat, but dont want to overdo it (2 serv of steak seasoning= 1120mg sodium). I have been using steak seasoning and bottled marinades, but they are smothered in sodium.

My question is, what flavorings can I use for the meats when stirfrying/ baking? I hav already got some ideas for the oatmeal (will be trying blueberries tomorrow- check out "Oatmeal.. UGH"). So what can I do for meats, with moderate sodium content?

Replies

  • Dahllywood
    Dahllywood Posts: 642 Member
    I love crushed red peppers and cayenne pepper. I also love chili powder, but i think that might have sodium in it.
  • Elen_Sia
    Elen_Sia Posts: 638 Member
    My diary is public. Look at what I had for dinner tonight. A whopping 777-calorie meal with 65g of protein but under 300mg of sodium.

    I was successful with 2000mg of sodium for a few weeks but decided to bring it back up to 2200mg because I could and knew it would not have any adverse effect on my health ('sides, my blood pressure has always been on the low side, i.e. 85/60 is the norm).

    I marinade my ground turkey with only egg, minced garlic and minced onion.

    My chicken salad is made with chicken that I'd boiled in only water, and then shredded; plain non-fat Greek yogurt, minced garlic, minced onion, black pepper, and organic spicy pumpkin seeds by Eden.

    If you want any recipe for anything in my diary you're interested in, message me. I'll share. :smile:
  • Elen_Sia
    Elen_Sia Posts: 638 Member
    I love crushed red peppers and cayenne pepper. I also love chili powder, but i think that might have sodium in it.

    Love cayenne pepper! I sprinkle that on my quinoa every night! Love the added kick! :smile:
  • j_wilson2012
    j_wilson2012 Posts: 293
    Bump...need some ideas people. I am a young'n in the kitchen. I am as far from Rachel Ray as possible when it comes to cooking. Have 4 packs of chicken breasts in the freezer, need something to do with it. Help me , please!
  • birdieaz
    birdieaz Posts: 448 Member
    Bump...need some ideas people. I am a young'n in the kitchen. I am as far from Rachel Ray as possible when it comes to cooking. Have 4 packs of chicken breasts in the freezer, need something to do with it. Help me , please!

    Lime
    Cilantro
    Garlic
    Grill

    =Yum
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