Ingredients:

4 boneless, skinless chicken breasts

1 lemon (zest and juice)

2 cloves garlic, minced

1 teaspoon dried thyme

1 teaspoon dried rosemary

Salt and pepper to taste

1 cup quinoa

2 cups low-sodium vegetable broth

2 cups fresh green beans, trimmed

Instructions:

Preheat the oven to 375°F (190°C).

In a bowl, combine lemon zest, lemon juice, minced garlic, dried thyme, dried rosemary, salt, and pepper.

Place chicken breasts in a baking dish and coat them with the lemon herb mixture. Cover the dish with foil and bake for 25-30 minutes or until chicken is cooked through.

While the chicken is baking, rinse quinoa under cold water. In a pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for about 15-20 minutes until quinoa is cooked and liquid is absorbed.

Steam the green beans until tender, about 5-7 minutes.

Serve the baked chicken over a bed of cooked quinoa and steamed green beans.

Serving Size: 1 chicken breast, 1/4 cup cooked quinoa, and 1/2 cup steamed green beans.

Nutrition (approx. per serving):

Potassium: ~200 mg

Sodium: ~150 mg

Protein: ~25 g

(Note: The nutritional values provided are estimates and can vary based on specific ingredients used.)

Ingredients:

4 white fish fillets (such as cod or haddock)

2 teaspoons olive oil

1 teaspoon dried basil

1 teaspoon dried oregano

Salt and pepper to taste

4 large carrots, peeled and sliced

1 cup quinoa

2 cups low-sodium vegetable broth

Instructions:

Preheat the oven to 400°F (200°C).

Place fish fillets on a baking sheet. Drizzle with olive oil and sprinkle with dried basil, dried oregano, salt, and pepper. Bake for 15-20 minutes or until fish is cooked and flakes easily with a fork.

Toss the sliced carrots with a bit of olive oil, salt, and pepper. Roast in the oven for about 20-25 minutes or until tender and slightly caramelized.

While the fish and carrots are cooking, rinse quinoa under cold water. In a pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for about 15-20 minutes until quinoa is cooked and liquid is absorbed.

Serve the herbed white fish over a bed of cooked quinoa and alongside the roasted carrots.

Serving Size: 1 fish fillet, 1/4 cup cooked quinoa, and 1/2 cup roasted carrots.

Nutrition (approx. per serving):

Potassium: ~250 mg

Sodium: ~150 mg

Protein: ~20 g

(Note: The nutritional values provided are estimates and can vary based on specific ingredients used.)

Ingredients:

1 cup green or brown lentils, rinsed and drained

4 cups low-sodium vegetable broth

1 onion, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

1 zucchini, chopped

1 teaspoon dried thyme

1 teaspoon dried rosemary

Salt and pepper to taste

Instructions:

In a large pot, combine lentils, vegetable broth, chopped onion, chopped carrots, chopped celery, chopped zucchini, dried thyme, dried rosemary, salt, and pepper.

Bring the mixture to a boil, then reduce heat and let it simmer for about 25-30 minutes or until lentils and vegetables are tender.

Adjust seasoning as needed.

Serve the lentil and vegetable stew in bowls.

Serving Size: 1 cup of stew.

Nutrition (approx. per serving):

Potassium: ~300 mg

Sodium: ~100 mg

Protein: ~10 g

(Note: The nutritional values provided are estimates and can vary based on specific ingredients used.)

Ingredients:

1 block extra-firm tofu, pressed and cut into cubes

2 tablespoons low-sodium soy sauce (use a potassium-reduced variety if available)

1 tablespoon olive oil

1 teaspoon garlic powder

Salt and pepper to taste

2 cups broccoli florets

1 cup cooked white rice

Instructions:

Preheat the oven to 400°F (200°C).

In a bowl, toss tofu cubes with low-sodium soy sauce, olive oil, garlic powder, salt, and pepper. Place tofu on a baking sheet and bake for about 25-30 minutes or until tofu is golden and slightly crispy.

Toss broccoli florets with a bit of olive oil, salt, and pepper. Roast in the oven for about 15-20 minutes or until tender and slightly browned.

Serve the baked tofu over a bed of cooked white rice and alongside the roasted broccoli.

Serving Size: 1/2 cup baked tofu, 1/2 cup cooked white rice, and 1/2 cup roasted broccoli.

Nutrition (approx. per serving):

Potassium: ~230 mg

Sodium: ~200 mg

Protein: ~15 g

(Please keep in mind that nutritional values are still estimates and can vary based on specific ingredients and portion sizes.)

Ingredients:

1 lb lean ground turkey

2 tablespoons low-sodium soy sauce (use a potassium-reduced variety if available)

1 tablespoon sesame oil

1 teaspoon grated ginger

2 cloves garlic, minced

2 cups mixed vegetables (such as bell peppers, carrots, and snap peas), sliced

Salt and pepper to taste

1 cup cooked jasmine rice

Instructions:

In a bowl, mix ground turkey with low-sodium soy sauce, sesame oil, grated ginger, and minced garlic. Let it marinate for about 15 minutes.

In a large skillet or wok, heat a bit of sesame oil over medium-high heat. Add the marinated ground turkey and cook until browned and fully cooked, breaking it into crumbles with a spatula. Remove turkey from the skillet and set aside.

In the same skillet, add a bit more sesame oil if needed. Add the mixed vegetables and stir-fry for about 4-5 minutes, or until they are tender yet slightly crisp.

Return the cooked ground turkey to the skillet and stir to combine with the vegetables. Season with salt and pepper to taste.

Serve the ground turkey and vegetable stir-fry over a bed of cooked jasmine rice.

Serving Size: About 1 cup of ground turkey stir-fry and 1/2 cup cooked jasmine rice.

Nutrition (approx. per serving):

Potassium: ~280 mg

Sodium: ~200 mg

Protein: ~25 g

(Please remember that the nutritional values provided are estimates and can vary based on specific ingredients and portion sizes.)