7-Day DASH Diet Menu

Submitted by admin on Tue, 12/19/2017 - 12:51

DASH

Follow this 1,200-calorie DASH diet meal plan to help lower your blood pressure, lose weight and prevent diabetes. With 7 full days of healthy breakfast, lunch, snack and dinner recipes, this plan makes it easy to eat healthy.

 

We're guessing you don't hear about the DASH Diet as often as Whole30 or Paleo plans, which is why you may be surprised to learn that it has been voted "Best Diet Overall" for the past seven years in a row by U.S. News & World Report. 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 and combats diabetes, 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). The basic idea is to load up on fruits and veggies, choose whole grains over refined, include calcium-rich low-fat dairy items, and eat modest amounts of lean meat and fish. Pretty straightforward, right? With this week's meal plan, we make it even easier to follow the DASH Diet with 7 days of healthy and delicious dinners.

Related: The DASH Diet Is the Best Diet You (Probably) Haven't Tried

 

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)

Cinnamon Pears
• 1 pear, sliced
• Ground cinnamon to taste

Sprinkle cinnamon over pear slices.

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)

    Cinnamon Pears
    • 1 medium pear, sliced
    • Ground cinnamon to taste

    Sprinkle pear slices 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)

    Cinnamon Apple
    • 1 medium apple, sliced
    • Ground cinnamon to taste

    Sprinkle apple slices 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.

    Make-Ahead Note: 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

     

    Please Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If you are concerned about any nutrient in particular, consider reaching out to your health care provider or a registered dietitian to alter this meal plan to best suit your individual health needs.

     

    Watch: Lemon-Garlic Shrimp over Orzo with Zucchini

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Follow this 1,200-calorie DASH diet meal plan to help lower your blood pressure, lose weight and prevent diabetes. With 7 full days of healthy breakfast, lunch, snack and dinner recipes, this plan makes it easy to eat healthy.
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