DASH diet: Sample menus

November, 15th, 2023

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DASH stands for Dietary Approaches to Stop Hypertension. It is a healthy-eating plan that’s designed to help treat or prevent high blood pressure.

The DASH diet helps people lower salt, which contains sodium, in diets. The diet is also rich in nutrients that help lower blood pressure. These include potassium, calcium, magnesium, protein and fiber.

Vegetables, fruits and whole grains are the basis of the DASH diet. But it also includes foods that are good sources of calcium, protein or other nutrients:

• Fat-free or low-fat dairy products.
• Fish and poultry, which have generally low levels of saturated fats.
• Beans and nuts.

The diet limits the following:

• Fatty meats, such as beef, pork and lamb.
• Full-fat dairy products.
• Tropical oils, such as coconut and palm oils.
• Sweets and sugar-sweetened drinks.

To help you get started with the DASH diet eating plan, here are three days of menus based on the DASH diet. Use these menus as a basis for your own healthy meal planning.

The menus are based on a diet of 2,000 calories or less each day. Talk to your health care professional or a dietitian about your calorie goals. The goal for sodium is less than 2,300 milligrams a day.

Day 1 menu

Breakfast

• 1 cup of oatmeal without salt.
• 1/4 cup raisins.
• 1 medium banana.
• 1 cup fat-free milk.
• Coffee, tea or water.

Lunch

• Hummus plate with:
  • 1/2 cup hummus.
  • 1/2 medium red pepper.
  • 1/2 medium cucumber.
  • 10 baby carrots.
  • 3 falafel patties (about 2 inches in diameter).
  • 1 whole-grain pita pocket.
• Water

Dinner

• Roasted salmon with:
  • 4 ounces of salmon.
  • Maple balsamic glaze.
• 1 cup whole-grain and wild rice blend.
• 3/4 cup green beans with red bell peppers.
• 1/2 cup canned pear slices in juice.
• Tea, hot or cold and not sweetened.

Snack (anytime)

• 1 cup low-fat yogurt.
• 1 medium peach.

Day 2 menu

Breakfast

• 1 cup mixed fruit such as melon and grapes.
• 1/2 whole-wheat bagel.
• 1 tablespoon natural peanut butter.
• 1 cup skim milk.
• Coffee, tea or water.

Lunch

• Spinach salad with:
  • 3 cups fresh spinach leaves.
  • 1 sliced pear.
  • 1/2 cup canned mandarin oranges.
  • 1 tablespoon red wine vinegar.
  • 1 tablespoon olive oil.
  • 1 ounce of goat cheese.
  • 3 ounces of cooked chicken.
• 1 small whole-wheat roll.
• Water.

Dinner

• Vegetarian pasta with:
  • 1/2 cup marinara sauce.
  • 1 cup chopped summer squash.
  • 1/2 cup frozen chopped spinach.
  • 1 1/2 cup whole-wheat pasta.
• 1 cup melon.
• 1 cup skim milk.

Snack (anytime)

• 1/4 cup trail mix, not salted.

Day 3 menu

Breakfast

• Avocado toast with:
  • 1 medium avocado.
  • 1/4 cup sundried tomatoes.
  • 1 poached egg.
  • 1 slice whole-wheat toast.
• 1 medium orange.
• Coffee, tea or water.

Lunch

• Tuna salad on crackers with:
  • 3 ounces low-sodium canned tuna.
  • 1/4 cup diced onion.
  • 1/4 cup diced bell pepper (red, yellow or orange).
  • 1/4 cup diced celery.
  • 1 tablespoon low-fat mayonnaise.
  • 8 melba toast crackers.
• 1 apple.
• 1/2 cup skim milk.

Dinner

• Vegetable stir-fry with:
  • 1/2 teaspoon sesame oil.
  • 1/2 cup sliced onion, sliced.
  • 1/2 cup chopped red bell pepper.
  • 1/2 cup sliced button mushrooms.
  • 1/2 cup broccoli florets.
  • 1/2 cup sliced carrots.
  • 1/2 teaspoon chopped fresh ginger.
  • 1/2 teaspoon chopped fresh garlic.
  • 1/2 tablespoon mirin rice wine.
  • 1/2 teaspoon reduced-sodium soy sauce.
  • 1/2 tablespoon chopped cashews.
• 1 cup brown rice.
• Yogurt, low-fat and low added sugar.
• Water.

Snack (anytime)

• 1 peach.
• 1/4 cup almonds.