The DASH (Dietary Approaches to Stop Hypertension) diet is a well-balanced eating plan that has been shown to lower blood pressure and improve overall health. The DASH diet emphasizes whole, unprocessed foods and includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. It also limits salt, added sugars, and unhealthy fats.
Following the DASH diet can be a nutritious and delicious way to improve your health, but it can be overwhelming to figure out what to eat and how to plan your meals. That’s why we’ve created this guide, which includes sample meal plans and tasty, easy-to-follow recipes to help you get started on the DASH diet. Whether you’re looking to lower your blood pressure or just want to eat a healthier diet, this guide has everything you need to get started.
1200 calorie dash diet
| Meal | Serving Size | Food |
|---|---|---|
| Breakfast | 1 | Overnight oats with 1/2 cup rolled oats, 1/2 cup unsweetened almond milk, 1/2 cup diced strawberries, and 1 tsp honey |
| Snack | 1 | 1 small apple with 2 tbsp almond butter |
| Lunch | 1 | Grilled chicken salad with 2 cups mixed greens, 1/2 cup cherry tomatoes, 1/2 cup grilled chicken, 1/4 cup sliced almonds, and 2 tbsp balsamic vinaigrette |
| Snack | 1 | 1/2 cup baby carrots with 2 tbsp hummus |
| Dinner | 1 | Baked salmon with 1/2 cup quinoa, 1 cup steamed broccoli, and 1 tsp olive oil |
1500 calorie dash diet menu
| Meal | Serving Size | Food |
|---|---|---|
| Breakfast | 1 | Scrambled eggs with 1 cup baby spinach, 1/2 cup diced tomatoes, and 1 whole grain toast |
| Snack | 1 | 1 small banana with 1/4 cup unsalted peanuts |
| Lunch | 1 | Turkey and avocado wrap with 2 oz sliced turkey, 1/2 avocado, 1 whole grain wrap, 1 cup mixed greens, and 1 tbsp ranch dressing |
| Snack | 1 | 1 small apple with 2 tbsp cheddar cheese |
| Dinner | 1 | Grilled chicken and vegetables with 4 oz grilled chicken, 1 cup roasted sweet potatoes, and 1 cup steamed broccoli |
2000 calorie dash diet
| Meal | Serving Size | Food |
|---|---|---|
| Breakfast | 1 | Whole grain waffle with 2 tbsp peanut butter, 1/2 cup sliced strawberries, and 1 tsp honey |
| Snack | 1 | 1 small apple with 2 tbsp almond butter |
| Lunch | 1 | Grilled chicken and quinoa bowl with 4 oz grilled chicken, 1 cup cooked quinoa, 1 cup roasted vegetables, and 2 tbsp balsamic vinaigrette |
| Snack | 1 | 1/2 cup baby carrots with 2 tbsp hummus |
| Dinner | 1 | Baked salmon with quinoa and roasted vegetables with 4 oz baked salmon, 1 cup cooked quinoa, and 1 cup roasted vegetables |
Low carb dash diet meal plan
It is important to note that the DASH diet is not a low-carb diet, but rather a well-balanced eating plan that includes a variety of nutrients from different food groups. The DASH diet does recommend limiting added sugars and refined grains, which can have a modest impact on carbohydrate intake.
However, if you are interested in following a lower carbohydrate version of the DASH diet, it is important to work with a healthcare professional or registered dietitian to ensure that you are meeting your nutrient needs while following a low-carb eating plan.
Here is a sample low-carb DASH diet meal plan for one day:
| Meal | Serving Size | Food |
|---|---|---|
| Breakfast | 1 | 2 eggs scrambled with 1/2 cup diced bell peppers and 1/4 cup diced onions, served with 1/2 avocado and 1 small tomato |
| Snack | 1 | 1/2 cup cherry tomatoes with 2 tbsp feta cheese |
| Lunch | 1 | Grilled chicken salad with 2 cups mixed greens, 1/2 cup cherry tomatoes, 1/2 cup grilled chicken, 1/4 cup sliced almonds, and 2 tbsp balsamic vinaigrette |
| Snack | 1 | 1 small apple with 2 tbsp almond butter |
| Dinner | 1 | Baked salmon with roasted vegetables and 1/2 cup quinoa with 4 oz baked salmon, 1 cup roasted vegetables, and 1/2 cup quinoa |
Dash diet for vegetarians
The DASH diet can easily be adapted for vegetarians by including plant-based protein sources in place of animal protein. Here is a sample vegetarian DASH diet meal plan for one day:
| Meal | Serving Size | Food |
|---|---|---|
| Breakfast | 1 | Overnight oats with 1/2 cup rolled oats, 1/2 cup unsweetened almond milk, 1/2 cup diced strawberries, 1 tsp honey, and 1/4 cup chopped walnuts |
| Snack | 1 | 1 small apple with 2 tbsp peanut butter |
| Lunch | 1 | Veggie and hummus wrap with 1 whole grain wrap, 1/2 cup hummus, 1 cup mixed vegetables, and 1/4 cup crumbled feta cheese |
| Snack | 1 | 1/2 cup baby carrots with 2 tbsp hummus |
| Dinner | 1 | Vegetable stir-fry with 1 cup cooked brown rice, 1 cup mixed vegetables, and 2 tbsp soy sauce |
Vegan dash diet
The DASH diet can easily be adapted for vegans by including plant-based protein sources in place of animal protein. Here is a sample vegan DASH diet meal plan for one day:
| Meal | Serving Size | Food |
|---|---|---|
| Breakfast | 1 | Whole grain toast with 2 tbsp almond butter and 1/2 cup sliced bananas |
| Snack | 1 | 1 small apple with 2 tbsp peanut butter |
| Lunch | 1 | Quinoa and black bean salad with 1 cup cooked quinoa, 1 cup black beans, 1 cup diced vegetables, and 2 tbsp vinaigrette dressing |
| Snack | 1 | 1/2 cup cherry tomatoes with 2 tbsp hummus |
| Dinner | 1 | Vegetable stir-fry with 1 cup cooked brown rice, 1 cup mixed vegetables, and 2 tbsp soy sauce |
Thank you for reading our guide on DASH diet meal plans! We hope that these sample meal plans and recipes have provided you with some helpful ideas for following the DASH diet. If you would like to learn more about the DASH diet and get a free, personalized meal plan, be sure to visit our website and sign up for our newsletter. Don’t wait, get your free DASH diet meal plan today!
