Sample Meal Plan For Dash Diet

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If you’re looking to follow a good sample meal plan for the Dash Diet, I’ve got you covered. I just left a 4-day cruise and was able to maintain my weight—and probably lost a few pounds, which is always nice. If there were not tons of buffets and late night buffets, I probably would have lost more, but this is what I did to maintain.

Table of Contents

7-Day DASH Diet Meal Plan

The DASH diet is best known for assisting in blood pressure reduction. However, studies also shown that it is successful in promoting weight loss, blood sugar regulation, and heart health. These diet guidelines are incorporated into this week’s worth of meals to produce delectable meals and snacks.

The DASH Diet’s original goal was to lower high blood pressure (also known as hypertension), which research has shown to be successfully accomplished. Even if you don’t have high blood pressure, the DASH Diet may still be beneficial for you because it is simple to follow and nutritious while still being effective in promoting weight reduction, controlling diabetes, and protecting your heart.

The DASH Diet places more of an emphasis on what you can consume than on eliminating food groups, as do several popular diets today, such the Whole30 and the ketogenic diet, which call for this.

The fundamental principle is to eat a lot of fruits and vegetables, whole grains instead of processed grains, calcium-rich dairy products, and moderate amounts of lean meat and fish. By consuming a variety of nutritious whole foods every day, you inevitably cut out some of the less desirable options (like added sugars and unhealthy fats). The DASH Diet is now even simpler to follow with the help of this week’s meal plan, which includes seven days’ worth of scrumptious and healthful meals and snacks.

Day 1

Breakfast (266 calories)

Egg Toast with Salsa

  • 1 slice whole-wheat bread, toasted
  • 1 egg, cooked in 1/4 tsp. olive oil
  • Pinch each of salt and pepper
  • 2 Tbsp. pico de gallo or salsa

Top bread with the egg, salt, pepper and pico de gallo.

  • 1 medium banana

A.M. Snack (102 calories)

  • 1 pear, sliced topped with cinnamon

Lunch (325 calories)

  • 1 serving Veggie-Hummus Sandwich

P.M. Snack (48 calories)

  • 3/4 cup raspberries

Dinner (450 calories)

  • 1 serving Lemon-Herb Salmon with Caponata & Farro

Daily Totals: 1,192 calories, 60 g protein, 161 g carbohydrates, 37 g fiber, 40 g fat, 1,438 mg sodium

Day 2

Breakfast (258 calories)

Fig & Honey Yogurt

  • 2/3 cup nonfat plain Greek yogurt
  • 5 dried figs, chopped
  • 2 tsp. chia seeds
  • 1 1/2 tsp. honey

Top yogurt with figs, chia seeds and honey.

A.M. Snack (52 calories)

  • 1/2 cup grapes

Lunch (350 calories)

White Bean & Avocado Salad

  • 2 cups mixed greens
  • 3/4 cup chopped veggies, such as cucumber and cherry tomatoes
  • 1/3 cup canned white beans, rinsed
  • 1/2 avocado, diced
  • 2 Tbsp. All-Purpose Vinaigrette

Top salad greens with veggies, beans, avocado and vinaigrette. Toss to combine.

P.M. Snack (35 calories)

  • 1 clementine

Dinner (489 calories)

  • 1 serving Curried Cauliflower Steaks with Red Rice & Tzatziki
  • 1 serving Chocolate & Nut Butter Bites, to enjoy after dinner

Daily Totals: 1,184 calories, 41 g protein, 155 g carbohydrates, 30 g fiber, 53 g fat, 818 mg sodium

Day 3

Breakfast (266 calories)

  • 1 serving Peanut-Butter Cinnamon Toast

A.M. Snack (64 calories)

  • 1 cup raspberries

Lunch (342 calories)

  • 1 serving Salmon Pita Sandwich (save the other half of the pita for lunch on Day 5)
  • 1 cup grapes

P.M. Snack (102 calories)

  • 1 medium pear, sliced and topped with cinnamon

Dinner (437 calories)

  • 1 serving Mediterranean Chicken with Orzo Salad
  • 1 clementine, to enjoy after dinner

Daily Totals: 1,212 calories, 69 g protein, 164 g carbohydrates, 30 g fiber, 35 g fat, 1,234 mg sodium

Day 4

Breakfast (251 calories)

Yogurt with Nuts & Raspberries

  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup raspberries
  • 5 walnuts, chopped
  • 1 tsp. honey

Top yogurt with raspberries, walnuts and honey.

A.M. Snack 951 calories)

  • 1 medium apple, sliced sprinkled with cinnamon

Lunch (332 calories)

  • 1 serving White Bean & Avocado Toast
  • 1 1/2 cups mixed greens
  • 1/2 cup cucumber slices
  • 2 Tbsp. grated carrot
  • 1 Tbsp. All-Purpose Vinaigrette

Top salad greens with cucumber, carrot and vinaigrette. Toss to combine.

P.M. Snack (30 calories)

  • 1 medium plum

Dinner (472 calories)

  • 1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,181 calories, 58 g protein, 176 g carbohydrates, 46 g fiber, 36 g fat, 976 mg sodium

Day 5

Breakfast (266 calories)

  • 1 serving Peanut-Butter Cinnamon Toast

A.M. Snack (70 calories)

  • 2 clementines

Lunch (332 calories)

Green Salad with Pita Bread & Hummus

  • 2 cups mixed greens
  • 1/4 cup grated carrot
  • 1/2 cup sliced cucumber
  • 2 Tbsp. All-Purpose Vinaigrette
  • 1/2 large whole-wheat pita round
  • 1/4 cup hummus

Top greens with carrot, cucumber and vinaigrette. Serve with pita bread and hummus

  • 1 medium plum

P.M. Snack (104 calories)

  • 1 cup grapes

Dinner (412 calories)

  • 1 1/2 cups Chicken Chili with Sweet Potatoes
  • 1/4 avocado, diced
  • 1 Tbsp. nonfat plain Greek yogurt

Top chili with avocado and yogurt.

Meal-Prep Tip: Save 1 1/2 cups of the chili for lunch on Day 7.

Daily Totals: 1,184 calories, 50 g protein, 166 g carbohydrates, 31 g fiber, 42 g fat, 1,322 mg sodium

Day 6

Breakfast (258 calories)

Fig & Honey Yogurt

  • 2/3 cup nonfat plain Greek yogurt
  • 5 dried figs, chopped
  • 2 tsp. chia seeds
  • 1 1/2 tsp. honey

Top yogurt with figs, chia seeds and honey.

A.M. Snack (64 calories)

  • 1 cup raspberries

Lunch (342 calories)

Turkey & Pear Pita Melt

  • 1/2 large whole-wheat pita round (save the other half of the pita for a snack on Day 7)
  • 3 1/2 oz. low-sodium deli turkey
  • 1 medium pear, sliced
  • 1 Tbsp. shredded Cheddar cheese
  • 1 cup mixed greens

Stuff pita pocket with turkey, half of the pear slices and cheese. Toast in a toaster oven until the cheese starts to melt. Add greens to the pita just before eating. Serve the remaining pear slices on the side.

P.M. Snack (83 calories)

  • 1 medium plum
  • 4 walnuts halves

Dinner (469 calories)

  • 1 serving Lemon-Garlic Shrimp over Orzo with Zucchini
  • 1 clementine plus 1 serving Chocolate & Nut Butter Bites, to enjoy after dinner

Daily Totals: 1,216 calories, 80 g protein, 162 g carbohydrates, 30 g fiber, 31 g fat, 1,290 mg sodium

Day 7

Breakfast (266 calories)

Egg Toast with Salsa

  • 1 slice whole-wheat bread, toasted
  • 1 egg, cooked in 1/4 tsp. olive oil
  • Pinch each of salt and pepper
  • 2 Tbsp. pico de gallo or salsa

Top bread with egg, salt, pepper and pico de gallo.

  • 1 medium banana

A.M. Snack (136 calories)

  • 1/2 large whole-wheat pita round, toasted
  • 2 Tbsp. hummus

Lunch (324 calories)

  • 1 1/2 cups Chicken Chili with Sweet Potatoes

P.M. Snack (32 calories)

  • 1/2 cup raspberries

Dinner (448 calories)

  • 1 1/3 cups Creamy Fettuccine with Brussels Sprouts & Mushrooms
  • 1/2 ounce dark chocolate, to enjoy after dinner

Daily Totals: 1,205 calories, 62 g protein, 171 g carbohydrates, 30 g fiber, 36 g fat, 1,754 mg sodium

7-day DASH diet meal plan

You’ve come to the right place if you’re looking for a DASH diet meal plan that makes breakfast, lunch, and dinner simple and delectable.

Dietary Approaches to Stop Hypertension, or DASH, is an eating plan that was created especially by doctors to lower blood pressure and prevent hypertension. Nearly 50% of Americans have this chronic condition, which increases the risk of heart disease and stroke.

Doctors frequently advise individuals with high blood pressure or those who are at risk of acquiring it to follow the DASH diet.

High blood pressure is defined by the Centers for Disease Control and Prevention (CDC) as readings of 130/80 mm Hg or greater. This indicates that your systolic blood pressure, which measures the force exerted on your arteries when your heart beats, is higher than 130 mmHg, and your diastolic blood pressure, which measures the force exerted on your arteries while your heart is at rest, is higher than 80 mmHg.

The DASH diet is also utilized for weight control if you don’t have high blood pressure and are simply seeking for a healthier way of eating for overall wellness.

No matter why you want to try the DASH diet, getting started might be difficult. So, to make this style of eating a simple and enjoyable way of life, utilize this seven-day DASH diet meal plan.

WHAT TO EAT ON THE DASH DIET

The DASH diet is high in vegetables, fruits, and whole grains, says Erin Kenney, a registered dietitian and CEO of Nutrition Rewired(opens in new tab). Dairy items with reduced or no fat, fish, poultry, beans, and nuts are also included. The DASH diet discourages consumption of foods high in saturated fat, such as fatty meats and whole-fat dairy products.

Because too much salt is hazardous for you, this eating style emphasizes gaining plenty of dietary fiber and reducing sodium intake. Fresh fruits, such as apples, bananas, berries, and stone fruit, are among the high-fiber foods. Avoid eating too many high-sugar fruits, like those that are canned, in syrup, or dried. Along with nutritious grains like quinoa, farro, brown rice, and barley, vegetables like leafy greens, broccoli, carrots, and cauliflower are also high in fiber.

The DASH diet allows for dairy consumption, but it’s vital to choose low-fat varieties like skim or 1% milk and low-fat yogurt. Lean, skinless chicken breast, pork tenderloin, lean ground beef, and shellfish are all excellent choices for meat and poultry. Steer clear of processed deli meats, which are frequently sodium-rich.

Additionally, packaged snacks like crackers, chips, and cookies often have minimal fiber content and high levels of sodium, sugar, and refined oils. To control your daily salt intake, read the nutrition labels on food items.

DASH DIET MEAL PLAN: DAY 1

  • Breakfast: Top whole-grain oatmeal with nuts, seeds, and berries
  • Lunch: Quinoa bowl with roasted broccoli and salmon. 
  • Dinner: Black bean tacos with salsa and low-fat sour cream.

DASH DIET MEAL PLAN: DAY 2

  • Breakfast: Blend up a fruit smoothie made with greek yogurt 
  • Lunch: Salad with grilled chicken, diced tomatoes, cucumbers, and low-fat yogurt dressing. 
  • Dinner: Grilled swordfish with lemon and quinoa. 

DASH DIET MEAL PLAN: DAY 3

  • Breakfast: Smoothie with low-fat greek yogurt and berries. 
  • Lunch: Salad with spinach, strawberries, low-fat feta cheese, and chickpeas.
  • Dinner: Stir-fry of diced chicken with snow peas, bell pepper, and broccoli served over brown rice.

DASH DIET MEAL PLAN: DAY 4

  • Breakfast: Tofu scramble with salsa and whole-grain toast.
  • Lunch: Tuna salad with low-fat yogurt on a whole-grain wrap.
  • Dinner: Minestrone soup with salt-free broth, mixed vegetables, and white beans. 

DASH DIET MEAL PLAN: DAY 5

  • Breakfast: Chia pudding made with unsweetened almond milk and berries. 
  • Lunch: Quinoa poke bowl with tuna, edamame, and seaweed salad.
  • Dinner: Turkey burgers with lettuce, tomato, and a whole wheat bun.

DASH DIET MEAL PLAN: DAY 6

  • Breakfast: Smoothie with low-fat yogurt, mango, and spinach. 
  • Lunch: Tacos with lean ground beef and coleslaw.
  • Dinner: Whole wheat pasta with tomato sauce and grilled chicken.

DASH DIET MEAL PLAN: DAY 7

  • Breakfast: Whole grain porridge with pears and cinnamon.
  • Lunch: Whole grain wrap with hummus, cucumbers, tomato, and 
  • Dinner: Lentil curry with carrots, onions, and celery. 

TIPS FOR FOLLOWING THE DASH DIET

The DASH diet aims to lower sodium consumption in order to lower overall blood pressure. Your level of hydration is a key element in controlling blood pressure. It’s crucial to get enough water to drink each day. Adult men should drink around 15.5 cups of liquids per day, while adult women should drink about 11.5 cups per day, according to the US National Academies of Sciences, Engineering, and Medicine.

You should drink enough water and avoid foods and beverages that dehydrate you. For instance, both caffeine and alcohol are diuretics, which can result in dehydration. The risk of hypertension can also rise with the use of highly processed meals, which frequently contain high levels of salt and sugar.

Aim to consume more whole grains and produce rather than processed meals and red meat. Consuming a lot of dietary fiber in the form of fruits and vegetables is crucial. These make you feel fuller during and after meals, reducing the likelihood that you’ll overeat or turn to high-salt or high-sugar foods. They also enhance digestion and blood sugar levels.

7-Day DASH Diet Meal Plan & Recipe Prep

DASH diet foods

We think there isn’t a single, universal strategy for leading a healthy lifestyle. Individualized eating programs that take into account the full person are necessary for success. Consult a healthcare professional or a trained dietitian before beginning a new diet plan, especially if you have a pre-existing medical condition.

You can lower blood pressure and protect your heart while enjoying a variety of delectable foods by meal planning for the DASH diet.

Vegetables, fruit, legumes, nuts, low-fat dairy, poultry, and eggs are all part of the DASH diet. It encourages cutting back on your consumption of sodium, fatty meat, and sugary treats.

No matter what your nutritional objectives are, meal planning can help you stay on target. Planning and preparation don’t have to take a lot of time or be difficult. Meal planning can be a useful tool to help you stay energized, fulfill your nutritional objectives, avoid food waste, and save money. These simple procedures include creating a shopping list, buying wisely, and meticulously preparing food ahead of time.

Why Nutrition Is Important for the DASH Diet

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, aims to control and treat high blood pressure. Depending on your nutritional condition, the eating plan includes enough of potassium, fiber, calcium, and protein while limiting sodium and trans fats, two nutrients that may be damaging to heart health.

Fresh fruits and vegetables, healthy grains, low-fat dairy products, and lean meats like fish and chicken are all part of the DASH diet. Beans, nuts, seeds, and vegetable oils are also included. Even occasional desserts are permitted.

Here is an overview of the recommended servings of each element of the eating plan.

  • Vegetables (4-5 daily servings)
  • Fruit (4-5 daily servings)
  • Grains (6-8 daily servings)
  • Low-fat dairy (2-3 daily servings)
  • Fish and poultry (6 or fewer daily servings)
  • Beans, nuts, and seeds (4-5 weekly servings)
  • Vegetable oils (2-3 daily servings)
  • Sweets (5 or fewer weekly servings) 

It is also important to note that the DASH diet limits the intake of fatty meats, full-fat dairy, sugar-sweetened beverages, sweets, and salty foods.2 In addition to lowering blood pressure, DASH can also help lower LDL (“bad”) cholesterol, which can further reduce your risk of developing heart disease.

Key Features of the DASH Diet

Overall, the DASH diet is a flexible eating plan that recommends limiting sodium to 1,500mg (or at least 2,300mg) daily to promote a heart-healthy eating style. It also encourages people to choose foods low in saturated and trans fats and high in potassium, calcium, magnesium, fiber, and protein

7-Day Sample Menu

This one-week meal plan was created for a person with no dietary restrictions who needs roughly 1,800 calories each day. Remember that your daily calorie target may change. But you can adjust the DASH diet’s calorie intake to suit your needs.

The National Heart, Lung, and Blood Institute presents a summary of how many servings of each food category are required for daily calorie intakes ranging from 1,200 to 3,100.

To better precisely analyze and prepare for your dietary needs, think about working with a certified dietitian or discussing with a healthcare physician.

The meal plan provided below serves three meals and two snacks each day and is well-balanced to adhere to the DASH Diet’s guidelines. This indicates that it contains significant amounts of the vital elements calcium, protein, fiber, potassium, and magnesium while having reduced amounts of saturated fat, salt, and added sugars.

As you evaluate the menu, bear in mind that it is acceptable to substitute identical menu items to suit your needs and preferences, but keep in mind the cooking techniques. For instance, grilled fish can be used in place of deep-fried fish but not grilled fish. Choose your preferred cereals, fruits, and veggies to substitute as necessary.

Download the 7-Day DASH Diet Meal Plan

Day 1

Breakfast

  • 1 cup nonfat plain Greek yogurt
  • 1 cup blueberries
  • 2 tablespoons unsalted almonds

Macronutrients: 295 calories, 27 grams protein, 32 grams carbohydrates, 9 grams fat

Lunch

  • Two slices 100% whole wheat bread
  • 3 ounces low-sodium roast turkey breast
  • 1 medium tomato
  • 1 teaspoon mayonnaise
  • 1 cup carrot sticks
  • One banana

Micronutrients: 479 calories, 25 grams protein, 84 grams carbohydrates, and 9 grams fat

Snack

  • One packet (28 grams) plain oatmeal prepared with water
  • 1 cup strawberries
  • 1 tablespoon dark chocolate chips

Micronutrients: 232 calories, 6 grams protein, 40 grams carbohydrates, and 7 grams fat

Dinner

  • 3 ounces broiled salmon
  • 1 1/2 cups cooked quinoa
  • 2 cups kale salad with 2 teaspoons of olive oil and 1 teaspoon of balsamic vinegar

Micronutrients: 605 calories, 38 grams protein, 73 grams carbohydrates, and 18 grams fat

Snack

  • 1 cup red pepper sticks
  • 2 tablespoons hummus
  • 1 cup milk

Micronutrients: 213 calories, 13 grams protein, 26 grams carbohydrates, and 6 grams fat

Daily Totals: 1,827 calories, 109 grams protein, 255 grams carbohydrates, 49 grams fat

Note that beverages are not included in this meal plan, with the exception of milk, which is an important part of the DASH diet due to its high levels of calcium, magnesium, and protein.2 Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. You should try to reduce or eliminate sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

  • 1 cup plain nonfat Greek yogurt
  • 1 cup strawberries
  • 1/4 cup low-sugar granola

Micronutrients: 332 calories, 27 grams protein, 33 grams carbohydrates, and 9 grams fat

Lunch

  • 2 cups spinach salad and 1 cup sliced green beans with 1 tablespoon olive oil and 1 1/2 teaspoons balsamic vinegar
  • 3 ounces canned tuna in water
  • 1 small whole grain roll
  • One banana

Micronutrients: 460 calories, 31 grams protein, 54 grams carbohydrates, and 16 grams fat

Snack

  • 1 medium apple
  • 1 ounce reduced-fat cheddar cheese

Micronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Dinner

  • 3 ounces grilled chicken
  • 1 1/2 cups brown rice mixed with 2 tablespoons mixed unsalted nuts (almonds, cashews, pecans, etc.)
  • 1 cup broccoli and 1 cup cauliflower with 1 tablespoon of olive oil-based salad dressing

Micronutrients: 607 calories, 40 grams protein, 65 grams carbohydrates, and 32 grams fat

Snack

  • 2 cups air-popped popcorn
  • 1 tablespoon dark chocolate chips
  • 1 cup skim/nonfat milk-based chai tea or café latte

Micronutrients: 231 calories, 11 grams protein, 33 grams carbohydrates, and 6.5 grams fat

Daily Totals: 1,803 calories, 118 grams protein, 211 grams carbohydrates, 70.5 grams fat

Day 3

Breakfast

  • Two eggs, scrambled in 1 teaspoon butter
  • One slice 100% whole wheat bread
  • 1 medium-sized roma tomato, sliced

Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat

Lunch

  • 1 cup black beans
  • 1 cup brown rice
  • 1 cup diced red pepper
  • 1 medium diced tomato
  • 2 tablespoons guacamole

Micronutrients: 528 calories, 22 grams protein, 100 grams carbohydrates, and 7 grams fat

Snack

  • 1 medium apple
  • 1 ounce reduced-fat cheddar cheese

Micronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Dinner

  • 3 ounces chicken, 1 cup broccoli, and 1 cup kale stir-fried in 1 tablespoon olive oil
  • 1 cup pasta
  • 1/4 cup tomato sauce
  • 1 tablespoon grated parmesan cheese
  • 1 cup strawberries

Micronutrients: 612 calories, 42 grams protein, 71 grams carbohydrates, and 21 grams fat

Snack

Banana-Strawberry Smoothie:

  • One frozen banana
  • 1 cup skim/nonfat milk
  • 1/2 cup frozen strawberries
  • Ice

Micronutrients: 216 calories, 10 grams protein, 45 grams carbohydrates, and 1 grams fat

Daily Totals: 1,835 calories, 101 grams protein, 237 grams carbohydrates, 52 grams fat

Day 4

Breakfast

  • 1 cup nonfat plain Greek yogurt
  • 1 cup blueberries
  • 2 tablespoons unsalted toasted slivered almonds

Macronutrients: 295 calories, 27 grams protein, 32 grams carbohydrates, 9 grams fat

Lunch

  • Two slices 100% percent whole wheat bread
  • 3 ounces canned tuna in water
  • 2 teaspoons mayonnaise
  • 1 cup spinach
  • 1 cup red pepper sticks
  • One orange

Micronutrients: 468 calories, 34 grams protein, 65 grams carbohydrates, and 11 grams fat

Snack

  • 3 tablespoons unsalted mixed nuts
  • 2 tablespoons raisins

Micronutrients: 187 calories, 8 grams protein, 27 grams carbohydrates, and 21 grams fat

Dinner

  • 6 ounces stir-fried tofu in 2 teaspoons olive oil
  • 1 cup cooked brown rice
  • 1 cup broccoli and 1 cup cauliflower with 1 tablespoon of olive oil and 1 1/2 teaspoons balsamic vinegar

Micronutrients: 550 calories, 26 grams protein, 62 grams carbohydrates, and 25 grams fat

Snack

  • One apple
  • 2 cups air-popped popcorn
  • 1 cup skim/nonfat milk-based tea or latte

Micronutrients: 243 calories, 11 grams protein, 49 grams carbohydrates, and 2 grams fat

Daily Totals: 1,743 calories, 106 grams protein, 235 grams carbohydrates, 68 grams fat

Day 5

Breakfast

  • One slice 100% whole wheat toast
  • 1-ounce low-fat cheese
  • 2 tablespoons guacamole
  • 1 cup strawberries

Micronutrients: 277 calories, 14 grams protein, 33 grams carbohydrates, and 11 grams fat

Lunch

  • 2 cups spinach and 1 cup diced carrots with 1 tablespoon olive oil vinaigrette
  • 3 ounces grilled chicken
  • 1 cup cooked quinoa

Micronutrients: 532 calories, 36 grams protein, 53 grams carbohydrates, and 20 grams fat

Snack

  • 1/2 plain nonfat Greek yogurt
  • 1 cup strawberries
  • 2 tablespoons low-sugar granola

Micronutrients: 191 calories, 15 grams protein, 22 grams carbohydrates, and 5 grams fat

Dinner

  • 3 ounces grilled shrimp marinated in 1 teaspoon olive oil and lemon
  • 1 cup cooked cubed sweet potato sprinkled with 2 tablespoons toasted walnuts
  • 1 cup broccoli stir-fried in 2 teaspoons olive oil
  • One banana

Micronutrients: 555 calories, 30 grams protein, 68 grams carbohydrates, and 29 grams fat

Snack

  • One apple
  • 2 cups air-popped popcorn
  • 1 cup skim/nonfat milk-based chai or Earl Grey tea

Micronutrients: 243 calories, 11 grams protein, 49 grams carbohydrates, and 2 grams fat

Daily Totals: 1,798 calories, 106 grams protein, 225 grams carbohydrates, 67 grams fat

Day 6

Breakfast

Smoothie

  • One banana
  • 1/2 cup skim/nonfat milk
  • 1/2 cup plain nonfat Greek yogurt
  • 1 tablespoon peanut butter

Micronutrients: 310 calories, 20 grams protein, 40 grams carbohydrates, and 9 grams fat

Lunch

  • 2 cups lettuce
  • 1 small diced tomato
  • 1 cup chickpeas
  • 2 teaspoons salad dressing
  • One slice 100% whole wheat toast with 1 teaspoon butter

Micronutrients: 536 calories, 18 grams protein, 85 grams carbohydrates, and 17 grams fat

Snack

  • Six whole grain crackers
  • 2 tablespoons hummus
  • 1 cup broccoli florets

Micronutrients: 201 calories, 8 grams protein, 29 grams carbohydrates, and 8 grams fat

Dinner

  • 5 ounces salmon
  • 1 cup cooked brown rice
  • 1 cup broccoli and 1 cup cauliflower cooked in 1 teaspoon olive oil

Micronutrients: 596 calories, 47 grams protein, 58 grams carbohydrates, and 20 grams fat

Snack

  • One apple
  • 1 cup air-popped popcorn
  • 1 ounce low-fat cheddar

Micronutrients: 214 calories, 10 grams protein, 32 grams carbohydrates, and 8 grams fat

Daily Totals: 1,857 calories, 103 grams protein, 244 grams carbohydrates, 62 grams fat

Day 7

Breakfast

  • Two eggs, fried in 1 teaspoon butter
  • One slice 100% whole wheat bread
  • 1 medium tomato

Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat

Lunch

  • 2 cups chopped kale and 1 tablespoon olive oil balsamic vinaigrette
  • 3 ounces grilled chicken
  • 1 cup whole wheat cooked penne or macaroni

Micronutrients: 488 calories, 37 grams protein, 51 grams carbohydrates, and 18 grams fat

Snack

Smoothie:

  • One banana
  • 1 cup skim milk
  • 1/2 cup strawberries

Micronutrients: 216 calories, 10 grams protein, 45 grams carbohydrates, and 1 grams fat

Dinner

  • 4 ounces grilled trout (or any fish) topped with 2 tablespoons guacamole
  • 1 cup green beans
  • 1 cup cooked brown rice
  • One small mixed green salad with 1 tablespoon olive oil and 1 1/2 teaspoons balsamic vinegar

Macronutrients: 649 calories, 39 grams protein, 60 grams carbohydrates, 29 grams fat

Snack

  • One orange
  • 2 tablespoons mixed unsalted nuts

Macronutrients: 171 calories, 7 grams protein, 29 grams carbohydrates, 14 grams fat

Daily Totals: 1,764 calories, 111 grams protein, 209 grams carbohydrates, 78 grams fat

How to Meal Plan for the DASH Diet

  • Choose lots of vegetables and fruits. Plan meals and snacks to include a serving or more of vegetables and fruits. The total meal plan calls for 4 to 5 servings of vegetables and 4 to 5 servings of fruits daily.2
  • Incorporate whole foods. When you grocery shop, fill your cart with mostly whole foods (vegetables, fruit, whole grains, beans, nuts, seeds, dairy, fish, and poultry) and less processed foods.
  • Eat regular meals and snacks. This meal plan includes three meals and two snacks daily. If you prefer, you can add an additional snack between breakfast and lunch, or can remove the snack after dinner.
  • Limit red meat. In the DASH diet, poultry and fish are favored over fatty red meats. Lean red meat is an acceptable alternative for fish and poultry on occasion.
  • Pay attention to portion sizes. The DASH diet is based on getting enough calcium, fiber, protein and calcium throughout the day. Specific portion sizes for each of the food groups can be found here.
  • Represents a lifestyle change. The DASH diet is a healthy lifestyle that can be followed life long. It is not a fad diet that you stop and start.
  • Enjoy some treats. A small amount of sweet treats are built into the DASH diet, since deprivation doesn’t work well for many people. This plan included chocolate and cookies, but those can be replaced with your favorite dessert instead, such as ice cream. Just watch portion sizes.

You may benefit from the DASH diet, especially if you want to control your high blood pressure. This eating plan is adaptable and diverse and may meet your needs because it contains a variety of delectable meals and doesn’t cut out any food groups.

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