In This ArticleView AllIn This ArticleDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

The original intention of theDASH Diet(Dietary Approaches to Stop Hypertension) was to help lower high blood pressure (aka hypertension), which research shows it does well. But even if you don’t havehigh blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss, combats diabetes and protects your heart, per the National Library of Medicine’s resourceStatPearls.The focus of the DASH Diet is more on what you can eat rather than cutting specific foods or food groups out like many trendy diets do these days—such asWhole30and theketogenic diet.The basic idea of the DASH diet is to load up on fruits and veggies, choose whole grains over refined, include calcium-rich dairy items and eat moderate amounts of lean meat and fish. By including plenty of healthy whole foods each day, you naturally reduce some of the less nutrient-dense foods, like added sugars and unhealthy fats.With this week’s meal plan, we make it even easier to follow the DASH Diet with 7 days of healthy and delicious meals and snacks.30 Days of DASH Diet RecipesDay 1Breakfast (266 calories)Egg Toast with Salsa1 slice whole-wheat bread, toasted1 egg, cooked in 1/4 tsp. olive oilPinch each of salt and pepper2 Tbsp. pico de gallo or salsaTop bread with the egg, salt, pepper and pico de gallo.1 medium bananaA.M. Snack (102 calories)1 pear, sliced topped with cinnamonLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (48 calories)3/4 cup raspberriesDinner (450 calories)1 servingLemon-Herb Salmon with Caponata & FarroDaily Totals:1,192 calories, 60 g protein, 161 g carbohydrates, 37 g fiber, 40 g fat, 1,438 mg sodiumDay 2Breakfast (258 calories)1 1/4 servingsFig & Honey YogurtA.M. Snack (52 calories)1/2 cup grapesLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (35 calories)1 clementineDinner (489 calories)1 servingCurried Cauliflower Steaks with Red Rice & Tzatziki1 servingChocolate & Nut Butter Bites, to enjoy after dinnerDaily Totals:1,184 calories, 41 g protein, 155 g carbohydrates, 30 g fiber, 53 g fat, 818 mg sodiumDay 3Breakfast (266 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (64 calories)1 cup raspberriesLunch (342 calories)1 servingSalmon Pita Sandwich(save the other half of the pita for lunch on Day 5)1 cup grapesP.M. Snack (102 calories)1 medium pear, sliced and topped with cinnamonDinner (437 calories)1 servingChicken with Spinach & Tomato Orzo Salad1 clementineDaily Totals:1,212 calories, 69 g protein, 164 g carbohydrates, 30 g fiber, 35 g fat, 1,234 mg sodiumDay 4Breakfast (251 calories)1 cup nonfat plain Greek yogurt1/2 cup raspberries5 walnuts, chopped1 tsp. honeyTop yogurt with raspberries, walnuts and honey.A.M. Snack (51 calories)1 medium apple, sliced sprinkled with cinnamonLunch (332 calories)1 servingWhite Bean & Avocado Toast1 1/2 cups mixed greens1/2 cup cucumber slices2 Tbsp. grated carrot1 Tbsp.All-Purpose VinaigretteTop salad greens with cucumber, carrot and vinaigrette. Toss to combine.P.M. Snack (30 calories)1 medium plumDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,181 calories, 58 g protein, 176 g carbohydrates, 46 g fiber, 36 g fat, 976 mg sodiumDay 5Breakfast (266 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (70 calories)2 clementinesLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (104 calories)1 cup grapesDinner (412 calories)1 servingChicken Chili with Sweet Potatoes1/4 avocado, diced1 Tbsp. nonfat plain Greek yogurtTop chili with avocado and yogurt.Meal-Prep Tip:Save 1 1/2 cups of the chili for lunch on Day 7.Daily Totals:1,226 calories, 50 g protein, 166 g carbohydrates, 31 g fiber, 42 g fat, 1,322 mg sodiumDay 6Breakfast (258 calories)1 1/4 servingsFig & Honey YogurtA.M. Snack (64 calories)1 cup raspberriesLunch (342 calories)Turkey & Pear Pita Melt1/2 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 turkey1 medium pear, sliced1 Tbsp. shredded Cheddar cheese1 cup mixed greensStuff the 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 plum4 walnuts halvesDinner (469 calories)1 servingLemon-Garlic Shrimp over Orzo with Zucchini1 clementine plus 1 servingChocolate & Nut Butter Bites, to enjoy after dinnerDaily Totals:1,216 calories, 80 g protein, 162 g carbohydrates, 30 g fiber, 31 g fat, 1,290 mg sodiumDay 7Breakfast (266 calories)Egg Toast with Salsa1 slice whole-wheat bread, toasted1 egg, cooked in 1/4 tsp. olive oilPinch each of salt and pepper2 Tbsp. pico de gallo or salsaTop bread with egg, salt, pepper and pico de gallo.1 medium bananaA.M. Snack (136 calories)1/2 large whole-wheat pita round, toasted2 Tbsp. hummusLunch (324 calories)1 servingChicken Chili with Sweet PotatoesP.M. Snack (32 calories)1/2 cup raspberriesDinner (448 calories)1 servingCreamy Fettuccine with Brussels Sprouts & Mushrooms1/2 ounce dark chocolate, to enjoy after dinnerDaily Totals:1,205 calories, 62 g protein, 171 g carbohydrates, 30 g fiber, 36 g fat, 1,754 mg sodiumWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

The original intention of theDASH Diet(Dietary Approaches to Stop Hypertension) was to help lower high blood pressure (aka hypertension), which research shows it does well. But even if you don’t havehigh blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss, combats diabetes and protects your heart, per the National Library of Medicine’s resourceStatPearls.The focus of the DASH Diet is more on what you can eat rather than cutting specific foods or food groups out like many trendy diets do these days—such asWhole30and theketogenic diet.The basic idea of the DASH diet is to load up on fruits and veggies, choose whole grains over refined, include calcium-rich dairy items and eat moderate amounts of lean meat and fish. By including plenty of healthy whole foods each day, you naturally reduce some of the less nutrient-dense foods, like added sugars and unhealthy fats.With this week’s meal plan, we make it even easier to follow the DASH Diet with 7 days of healthy and delicious meals and snacks.30 Days of DASH Diet RecipesDay 1Breakfast (266 calories)Egg Toast with Salsa1 slice whole-wheat bread, toasted1 egg, cooked in 1/4 tsp. olive oilPinch each of salt and pepper2 Tbsp. pico de gallo or salsaTop bread with the egg, salt, pepper and pico de gallo.1 medium bananaA.M. Snack (102 calories)1 pear, sliced topped with cinnamonLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (48 calories)3/4 cup raspberriesDinner (450 calories)1 servingLemon-Herb Salmon with Caponata & FarroDaily Totals:1,192 calories, 60 g protein, 161 g carbohydrates, 37 g fiber, 40 g fat, 1,438 mg sodiumDay 2Breakfast (258 calories)1 1/4 servingsFig & Honey YogurtA.M. Snack (52 calories)1/2 cup grapesLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (35 calories)1 clementineDinner (489 calories)1 servingCurried Cauliflower Steaks with Red Rice & Tzatziki1 servingChocolate & Nut Butter Bites, to enjoy after dinnerDaily Totals:1,184 calories, 41 g protein, 155 g carbohydrates, 30 g fiber, 53 g fat, 818 mg sodiumDay 3Breakfast (266 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (64 calories)1 cup raspberriesLunch (342 calories)1 servingSalmon Pita Sandwich(save the other half of the pita for lunch on Day 5)1 cup grapesP.M. Snack (102 calories)1 medium pear, sliced and topped with cinnamonDinner (437 calories)1 servingChicken with Spinach & Tomato Orzo Salad1 clementineDaily Totals:1,212 calories, 69 g protein, 164 g carbohydrates, 30 g fiber, 35 g fat, 1,234 mg sodiumDay 4Breakfast (251 calories)1 cup nonfat plain Greek yogurt1/2 cup raspberries5 walnuts, chopped1 tsp. honeyTop yogurt with raspberries, walnuts and honey.A.M. Snack (51 calories)1 medium apple, sliced sprinkled with cinnamonLunch (332 calories)1 servingWhite Bean & Avocado Toast1 1/2 cups mixed greens1/2 cup cucumber slices2 Tbsp. grated carrot1 Tbsp.All-Purpose VinaigretteTop salad greens with cucumber, carrot and vinaigrette. Toss to combine.P.M. Snack (30 calories)1 medium plumDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,181 calories, 58 g protein, 176 g carbohydrates, 46 g fiber, 36 g fat, 976 mg sodiumDay 5Breakfast (266 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (70 calories)2 clementinesLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (104 calories)1 cup grapesDinner (412 calories)1 servingChicken Chili with Sweet Potatoes1/4 avocado, diced1 Tbsp. nonfat plain Greek yogurtTop chili with avocado and yogurt.Meal-Prep Tip:Save 1 1/2 cups of the chili for lunch on Day 7.Daily Totals:1,226 calories, 50 g protein, 166 g carbohydrates, 31 g fiber, 42 g fat, 1,322 mg sodiumDay 6Breakfast (258 calories)1 1/4 servingsFig & Honey YogurtA.M. Snack (64 calories)1 cup raspberriesLunch (342 calories)Turkey & Pear Pita Melt1/2 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 turkey1 medium pear, sliced1 Tbsp. shredded Cheddar cheese1 cup mixed greensStuff the 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 plum4 walnuts halvesDinner (469 calories)1 servingLemon-Garlic Shrimp over Orzo with Zucchini1 clementine plus 1 servingChocolate & Nut Butter Bites, to enjoy after dinnerDaily Totals:1,216 calories, 80 g protein, 162 g carbohydrates, 30 g fiber, 31 g fat, 1,290 mg sodiumDay 7Breakfast (266 calories)Egg Toast with Salsa1 slice whole-wheat bread, toasted1 egg, cooked in 1/4 tsp. olive oilPinch each of salt and pepper2 Tbsp. pico de gallo or salsaTop bread with egg, salt, pepper and pico de gallo.1 medium bananaA.M. Snack (136 calories)1/2 large whole-wheat pita round, toasted2 Tbsp. hummusLunch (324 calories)1 servingChicken Chili with Sweet PotatoesP.M. Snack (32 calories)1/2 cup raspberriesDinner (448 calories)1 servingCreamy Fettuccine with Brussels Sprouts & Mushrooms1/2 ounce dark chocolate, to enjoy after dinnerDaily Totals:1,205 calories, 62 g protein, 171 g carbohydrates, 30 g fiber, 36 g fat, 1,754 mg sodium

The original intention of theDASH Diet(Dietary Approaches to Stop Hypertension) was to help lower high blood pressure (aka hypertension), which research shows it does well. But even if you don’t havehigh blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss, combats diabetes and protects your heart, per the National Library of Medicine’s resourceStatPearls.

The focus of the DASH Diet is more on what you can eat rather than cutting specific foods or food groups out like many trendy diets do these days—such asWhole30and theketogenic diet.

The basic idea of the DASH diet is to load up on fruits and veggies, choose whole grains over refined, include calcium-rich dairy items and eat moderate amounts of lean meat and fish. By including plenty of healthy whole foods each day, you naturally reduce some of the less nutrient-dense foods, like added sugars and unhealthy fats.

With this week’s meal plan, we make it even easier to follow the DASH Diet with 7 days of healthy and delicious meals and snacks.

30 Days of DASH Diet Recipes

Lemon-Herb Salmon with Caponata & Farro

Breakfast (266 calories)

Egg Toast with Salsa

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

A.M. Snack (102 calories)

Lunch (325 calories)

P.M. Snack (48 calories)

Dinner (450 calories)

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

Curried Cauliflower Steaks with Red Rice and Tzatziki

Breakfast (258 calories)

1 1/4 servingsFig & Honey Yogurt

A.M. Snack (52 calories)

Lunch (360 calories)

1 servingWhite Bean & Veggie Salad

P.M. Snack (35 calories)

Dinner (489 calories)

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

Skillet Steak with Mushroom Sauce

A.M. Snack (64 calories)

Lunch (342 calories)

P.M. Snack (102 calories)

Dinner (437 calories)

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

Berry-Kefir Smoothie

Breakfast (251 calories)

Top yogurt with raspberries, walnuts and honey.

A.M. Snack (51 calories)

Lunch (332 calories)

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

P.M. Snack (30 calories)

Dinner (472 calories)

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

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A.M. Snack (70 calories)

Lunch (374 calories)

P.M. Snack (104 calories)

Dinner (412 calories)

Top chili with avocado and yogurt.

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

Daily Totals:1,226 calories, 50 g protein, 166 g carbohydrates, 31 g fiber, 42 g fat, 1,322 mg sodium

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Turkey & Pear Pita Melt

Stuff the 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)

Dinner (469 calories)

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

containers

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

A.M. Snack (136 calories)

Lunch (324 calories)

P.M. Snack (32 calories)

Dinner (448 calories)

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

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

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