Here's a sample 7-day meal plan, keeping in mind individual needs may vary:

General Guidelines:

• Sodium Reduction: Use herbs and spices instead of salt to flavor food. Read food labels carefully and choose low-sodium options. 
• Limit Saturated Fats: Opt for lean proteins, low-fat dairy, and healthy oils like olive oil. 
• Increase Potassium: Include plenty of fruits, vegetables, and legumes. 
• Increase Fiber: Choose whole grains like brown rice, oats, and wholewheat bread. 
• Hydration: Drink plenty of water throughout the day. 

Sample 7-Day Meal Plan:

Day 1:

• Breakfast: Oats with berries and a sprinkle of nuts, low-fat yogurt. 
• Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumber, and a light vinaigrette dressing. Wholewheat bread. 
• Dinner: Fish (e.g., hake or snoek) baked with lemon and herbs, roasted vegetables (like sweet potatoes, carrots, and broccoli), and brown rice. 
• Snacks: An apple, a handful of unsalted nuts, or a small portion of fruit. 

Day 2:

• Breakfast: Wholewheat toast with avocado and a poached egg. 
• Lunch: Lentil soup with a side salad and wholewheat bread. 
• Dinner: Ostrich steak with mashed potatoes (made with low-fat milk) and steamed green beans. 
• Snacks: A banana, a small container of low-fat yogurt. 

Day 3:

• Breakfast: Smoothie with banana, spinach, and low-fat milk. 
• Lunch: Chicken wrap with wholewheat tortilla, grilled chicken, lettuce, tomato, and a light dressing. 
• Dinner: Chicken or vegetable stir-fry with brown rice. 
• Snacks: A handful of grapes, a small portion of cottage cheese. 

Day 4:

• Breakfast: Wholewheat cereal with low-fat milk and fruit. 
• Lunch: Salad with chickpeas, cucumber, tomatoes, and a light vinaigrette dressing. 
• Dinner: Baked beans with brown rice and a side of steamed vegetables. 
• Snacks: A pear, a small portion of unsalted nuts. 

Day 5:

• Breakfast: Wholewheat toast with mashed avocado and a sprinkle of seeds. 
• Lunch: Leftover baked beans and rice, with a side salad. 
• Dinner: Grilled chicken with roasted vegetables and quinoa. 
• Snacks: A small portion of fruit, a handful of unsalted nuts. 

Day 6:

• Breakfast: Oatmeal with berries and low-fat milk.
• Lunch: Chicken and vegetable soup with wholewheat bread.
• Dinner: Lentil curry with brown rice and a side salad.
• Snacks: A small portion of cottage cheese with fruit. 

Day 7:

• Breakfast: Wholewheat toast with scrambled eggs (made with low-fat milk). 
• Lunch: Chicken wrap with wholewheat tortilla, grilled chicken, lettuce, tomato, and a light dressing. 
• Dinner: Chicken or vegetable stir-fry with brown rice. 
• Snacks: A handful of grapes, a small portion of cottage cheese.