Heart Healthy

DASH Diet Meal Plan

Q: What is the DASH diet meal plan?

DASH (Dietary Approaches to Stop Hypertension) is a heart-healthy eating plan designed to lower blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, red meat, and added sugars.

Q: How much sodium is allowed on DASH diet?

Standard DASH allows up to 2,300mg sodium daily. Lower-sodium DASH limits to 1,500mg. For reference, one teaspoon of salt has about 2,300mg. Focus on fresh foods, herbs, and spices instead of salt for flavor.

Q: Can you lose weight on the DASH diet?

Yes, DASH supports weight loss when combined with calorie control. The diet is naturally high in fiber and protein, which increases satiety. Studies show DASH dieters lose more weight than those on typical Western diets.

Q: What foods are allowed on DASH diet?

Encouraged: fruits, vegetables, whole grains, lean meats, fish, poultry, nuts, beans, low-fat dairy. Limited: red meat, sweets, sugary drinks. Avoid: high-sodium foods, processed meats, canned soups, fast food.

Q: How to start DASH diet for beginners?

Start by adding one serving of vegetables at lunch and dinner. Switch to whole grains. Use herbs instead of salt. Snack on fruits and nuts instead of chips. Gradually reduce sodium over 2 weeks — your taste buds will adjust.

By AI Meal Planner Team | Jul 15, 2026

The clinically proven diet to reduce hypertension. Low sodium, high potassium DASH diet meals with delicious recipes.

Sample DASH Diet Menu

Seven days of delicious, heart-healthy meals designed to lower blood pressure naturally.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Oatmeal Bowl Lunch: Grilled Chicken Salad Dinner: Baked Salmon & Quinoa	Breakfast: Greek Yogurt Parfait Lunch: Turkey & Veggie Wrap Dinner: Lentil Vegetable Soup	Breakfast: Veggie Egg White Omelet Lunch: Chickpea Mediterranean Bowl Dinner: Grilled Cod & Sweet Potato	Breakfast: Banana Oat Pancakes Lunch: White Bean & Kale Soup Dinner: Herb Turkey Breast & Brown Rice	Breakfast: Berry Smoothie Bowl Lunch: Grilled Fish Tacos Dinner: Chicken & Vegetable Curry	Breakfast: Cottage Cheese & Melon Lunch: Quinoa Stuffed Peppers Dinner: Baked Chicken & Sweet Potato	Breakfast: Whole Grain Cereal & Fruit Lunch: Lentil & Spinach Salad Dinner: Poached Salmon & Asparagus
Daily Totals	Calories: 1,780 Protein: 104g Carbs: 186g Fat: 62g	Calories: 1,560 Protein: 90g Carbs: 178g Fat: 52g	Calories: 1,580 Protein: 90g Carbs: 172g Fat: 56g	Calories: 1,620 Protein: 86g Carbs: 202g Fat: 48g	Calories: 1,620 Protein: 96g Carbs: 186g Fat: 54g	Calories: 1,500 Protein: 94g Carbs: 172g Fat: 48g	Calories: 1,600 Protein: 86g Carbs: 184g Fat: 58g

Day 1

1,780 calories · 104g protein · 186g carbs · 62g fat

Breakfast (480 calories)

Oatmeal Bowl

Steel-cut oatmeal with banana, walnuts, and cinnamon. Low-fat milk.

Lunch (620 calories)

Grilled Chicken Salad

Mixed greens, grilled chicken, tomatoes, cucumbers, olive oil dressing. Whole grain roll.

Dinner (680 calories)

Baked Salmon & Quinoa

Herb-baked salmon, quinoa, steamed broccoli and carrots.

Day 2

1,560 calories · 90g protein · 178g carbs · 52g fat

Breakfast (420 calories)

Greek Yogurt Parfait

Low-fat Greek yogurt, berries, unsalted almonds, drizzle of honey.

Lunch (560 calories)

Turkey & Veggie Wrap

Whole wheat wrap with sliced turkey, spinach, tomato, avocado, mustard.

Dinner (580 calories)

Lentil Vegetable Soup

Homemade lentil soup with carrots, celery, tomatoes. Side of whole grain bread.

Day 3

1,580 calories · 90g protein · 172g carbs · 56g fat

Breakfast (380 calories)

Veggie Egg White Omelet

Egg white omelet with spinach, tomatoes, bell peppers. Whole grain toast.

Lunch (580 calories)

Chickpea Mediterranean Bowl

Chickpeas, cucumber, tomatoes, olives, feta (small amount), lemon-olive oil dressing.

Dinner (620 calories)

Grilled Cod & Sweet Potato

Herb-grilled cod, baked sweet potato, steamed green beans with garlic.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,620 calories · 86g protein · 202g carbs · 48g fat

Breakfast (460 calories)

Banana Oat Pancakes

Whole-grain oat pancakes with sliced banana, walnuts, and a drizzle of pure maple syrup.

Lunch (540 calories)

White Bean & Kale Soup

Low-sodium white bean soup with kale, carrots, garlic, and herbs. Whole grain roll.

Dinner (620 calories)

Herb Turkey Breast & Brown Rice

Herb-roasted turkey breast, brown rice, steamed green beans, and roasted tomatoes.

Day 5

1,620 calories · 96g protein · 186g carbs · 54g fat

Breakfast (420 calories)

Berry Smoothie Bowl

Blended berries, banana, low-fat yogurt, and oats topped with flaxseed and almonds.

Lunch (560 calories)

Grilled Fish Tacos

Grilled tilapia in corn tortillas with cabbage slaw, lime, and avocado.

Dinner (640 calories)

Chicken & Vegetable Curry

Mild chicken curry with spinach, tomatoes, and chickpeas over brown basmati rice.

Day 6

1,500 calories · 94g protein · 172g carbs · 48g fat

Breakfast (360 calories)

Cottage Cheese & Melon

Low-fat cottage cheese with cantaloupe, sunflower seeds, and a sprinkle of cinnamon.

Lunch (520 calories)

Quinoa Stuffed Peppers

Bell peppers stuffed with quinoa, black beans, corn, tomato sauce, and fresh cilantro.

Dinner (620 calories)

Baked Chicken & Sweet Potato

Herb-baked chicken breast, roasted sweet potato wedges, and steamed broccoli.

Day 7

1,600 calories · 86g protein · 184g carbs · 58g fat

Breakfast (400 calories)

Whole Grain Cereal & Fruit

Unsweetened whole grain cereal with skim milk, sliced strawberries, and ground flaxseed.

Lunch (540 calories)

Lentil & Spinach Salad

Warm lentils with baby spinach, roasted beets, goat cheese crumbles, and balsamic vinaigrette.

Dinner (660 calories)

Poached Salmon & Asparagus

Lemon-poached salmon with roasted asparagus, wild rice, and a side of mixed greens.

DASH Diet Food List

DASH stands for Dietary Approaches to Stop Hypertension. This clinically proven eating plan focuses on foods rich in potassium, calcium, and magnesium while limiting sodium to less than 2,300 mg per day. Following these daily serving guidelines can lower blood pressure within weeks.

Food Group	Daily Servings	Examples
Grains	6–8 servings	Whole wheat bread, brown rice, oatmeal, whole grain pasta
Vegetables	4–5 servings	Broccoli, carrots, tomatoes, sweet potatoes, leafy greens
Fruits	4–5 servings	Bananas, oranges, berries, apples, melons
Low-fat Dairy	2–3 servings	Skim milk, low-fat yogurt, part-skim mozzarella
Lean Meats & Fish	≤6 oz	Chicken breast, turkey, salmon, cod, lean beef
Nuts, Seeds & Legumes	4–5 per week	Almonds, walnuts, lentils, kidney beans, sunflower seeds
Fats & Oils	2–3 servings	Olive oil, canola oil, soft margarine (trans-fat free)
Sodium Limit	<2,300 mg	Use herbs, spices, lemon juice, and vinegar instead of salt

Free Tools for This Plan

Macro Calculator TDEE Calculator Calorie Deficit Calculator

Browse Recipes

High Protein Recipes Quick Meals Meal Prep Recipes

DASH Diet FAQ

What is the DASH diet meal plan?

DASH (Dietary Approaches to Stop Hypertension) is a heart-healthy eating plan designed to lower blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, red meat, and added sugars.

How much sodium is allowed on DASH diet?

Standard DASH allows up to 2,300mg sodium daily. Lower-sodium DASH limits to 1,500mg. For reference, one teaspoon of salt has about 2,300mg. Focus on fresh foods, herbs, and spices instead of salt for flavor.

Can you lose weight on the DASH diet?

Yes, DASH supports weight loss when combined with calorie control. The diet is naturally high in fiber and protein, which increases satiety. Studies show DASH dieters lose more weight than those on typical Western diets.

What foods are allowed on DASH diet?

Encouraged: fruits, vegetables, whole grains, lean meats, fish, poultry, nuts, beans, low-fat dairy. Limited: red meat, sweets, sugary drinks. Avoid: high-sodium foods, processed meats, canned soups, fast food.

How to start DASH diet for beginners?

Start by adding one serving of vegetables at lunch and dinner. Switch to whole grains. Use herbs instead of salt. Snack on fruits and nuts instead of chips. Gradually reduce sodium over 2 weeks — your taste buds will adjust.