The original intention of the DASH Diet (Dietary Approaches to Stop Hypertension) was to help lower high blood pressure (or hypertension), which research shows it does well. But even if you don’t have high blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss, combats diabetes and protects your heart—all while being easy to follow and nutritious. The focus of the DASH Diet is more about what you can eat, rather than cutting foods out, like many trendy diets do these days, such as Whole30 and the ketogenic diet, which call to eliminate certain food groups. The basic idea 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 eliminate some of the not-so-great 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. Don’t Miss: Healthy DASH Diet Recipes Day 1 Lemon-Herb Salmon with Caponata & Farro Breakfast (266 calories) Egg Toast with Salsa 1 slice whole-wheat bread, toasted1 egg, cooked in 1/4 tsp. olive oilPinch each of salt and pepper2 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 Curried Cauliflower Steaks with Red Rice and Tzatziki Breakfast (258 calories) Fig & Honey Yogurt 2/3 cup nonfat plain Greek yogurt5 dried figs, chopped2 tsp. chia seeds1 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 greens3/4 cup chopped veggies, such as cucumber and cherry tomatoes1/3 cup canned white beans, rinsed1/2 avocado, diced2 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 & Tzatziki1 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 Skillet Steak with Mushroom Sauce 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 Salad1 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 Berry-Kefir Smoothie Breakfast (251 calories) Yogurt with Nuts & Raspberries 1 cup nonfat plain Greek yogurt1/2 cup raspberries5 walnuts, chopped1 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 Toast1 1/2 cups mixed greens1/2 cup cucumber slices2 Tbsp. grated carrot1 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 3879388.jpg 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 greens1/4 cup grated carrot1/2 cup sliced cucumber2 Tbsp. All-Purpose Vinaigrette1/2 large whole-wheat pita round1/4 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 Potatoes1/4 avocado, diced1 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 4552421.jpg Breakfast (258 calories) Fig & Honey Yogurt 2/3 cup nonfat plain Greek yogurt5 dried figs, chopped2 tsp. chia seeds1 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 turkey1 medium pear, sliced1 Tbsp. shredded Cheddar cheese1 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 plum4 walnuts halves Dinner (469 calories) 1 serving Lemon-Garlic Shrimp over Orzo with Zucchini1 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 containers Breakfast (266 calories) Egg Toast with Salsa 1 slice whole-wheat bread, toasted1 egg, cooked in 1/4 tsp. olive oilPinch each of salt and pepper2 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, toasted2 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 & Mushrooms1/2 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
The original intention of the DASH Diet (Dietary Approaches to Stop Hypertension) was to help lower high blood pressure (or hypertension), which research shows it does well. But even if you don’t have high blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss, combats diabetes and protects your heart—all while being easy to follow and nutritious.
The focus of the DASH Diet is more about what you can eat, rather than cutting foods out, like many trendy diets do these days, such as Whole30 and the ketogenic diet, which call to eliminate certain food groups. The basic idea 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 eliminate some of the not-so-great 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.
Don’t Miss: Healthy DASH Diet Recipes
Day 1
Lemon-Herb Salmon with Caponata & Farro
Breakfast (266 calories)
Egg Toast with Salsa
1 slice whole-wheat bread, toasted1 egg, cooked in 1/4 tsp. olive oilPinch each of salt and pepper2 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
Curried Cauliflower Steaks with Red Rice and Tzatziki
Breakfast (258 calories)
Fig & Honey Yogurt
2/3 cup nonfat plain Greek yogurt5 dried figs, chopped2 tsp. chia seeds1 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 greens3/4 cup chopped veggies, such as cucumber and cherry tomatoes1/3 cup canned white beans, rinsed1/2 avocado, diced2 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 & Tzatziki1 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
Skillet Steak with Mushroom Sauce
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 Salad1 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
Berry-Kefir Smoothie
Breakfast (251 calories)
Yogurt with Nuts & Raspberries
1 cup nonfat plain Greek yogurt1/2 cup raspberries5 walnuts, chopped1 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 Toast1 1/2 cups mixed greens1/2 cup cucumber slices2 Tbsp. grated carrot1 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
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A.M. Snack (70 calories)
2 clementines
Green Salad with Pita Bread & Hummus
2 cups mixed greens1/4 cup grated carrot1/2 cup sliced cucumber2 Tbsp. All-Purpose Vinaigrette1/2 large whole-wheat pita round1/4 cup hummus
Top greens with carrot, cucumber and vinaigrette. Serve with pita bread and hummus
P.M. Snack (104 calories)
1 cup grapes
Dinner (412 calories)
1 1/2 cups Chicken Chili with Sweet Potatoes1/4 avocado, diced1 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
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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 turkey1 medium pear, sliced1 Tbsp. shredded Cheddar cheese1 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 plum4 walnuts halves
Dinner (469 calories)
1 serving Lemon-Garlic Shrimp over Orzo with Zucchini1 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
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Top bread with egg, salt, pepper and pico de gallo.
A.M. Snack (136 calories)
1/2 large whole-wheat pita round, toasted2 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 & Mushrooms1/2 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
Lemon-Herb Salmon with Caponata & Farro
Lemon-Herb Salmon with Caponata & Farro
Curried Cauliflower Steaks with Red Rice and Tzatziki
Curried Cauliflower Steaks with Red Rice and Tzatziki
Skillet Steak with Mushroom Sauce
Skillet Steak with Mushroom Sauce
Berry-Kefir Smoothie
Berry-Kefir Smoothie
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containers
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