7-Day DASH Diet Meal Plan & Recipe Prep

Meal planning for the DASH diet can help you lower blood pressure levels and protect your heart, while allowing you to enjoy an array of delicious food options. The DASH diet includes vegetables, fruit, beans, nuts, low-fat dairy, poultry, and eggs. It supports lowering your intake of sodium, fatty meat, and sugary sweets.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for the DASH Diet

Dietary Approaches to Stop Hypertension, or the DASH diet, is intended to manage and treat high blood pressure levels. The eating plan is rich is nutrients that may help support heart health depending on your nutritional status, such as potassium, fiber, calcium, and protein, and limits nutrients that could be detrimental to heart health, such as sodium and trans fats.

The DASH eating plan includes fresh fruits and vegetables, whole grains, low-fat dairy, and lean meats such as fish and poultry. It also includes beans, nuts and seeds, and vegetable oils. It even allows for sweets on occasion.

Here is an overview of the recommended servings of each element of the eating plan.

• Vegetables (4-5 daily servings)
• Fruit (4-5 daily servings)
• Grains (6-8 daily servings)
• Low-fat dairy (2-3 daily servings)
• Fish and poultry (6 or fewer daily servings)
• Beans, nuts, and seeds (4-5 weekly servings)
• Vegetable oils (2-3 daily servings)
• Sweets (5 or fewer weekly servings)

It is also important to note that the DASH diet limits the intake of fatty meats, full-fat dairy, sugar-sweetened beverages, sweets, and salty foods. In addition to lowering blood pressure, DASH can also help lower LDL (“bad”) cholesterol, which can further reduce your risk of developing heart disease.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,800 calories per day and has no dietary restrictions. Keep in mind that your daily calorie goal may vary. But, the calorie level on the DASH diet can be custom-made to meet your needs.

The National Heart, Lung, and Blood Institute provides an overview of the number of servings you need of each food group for different calorie levels, ranging from 1,200 calories to 3,100 calories a day. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

The meal plan below provides three daily meals and two snacks, and is balanced to meet the recommendations of the DASH Diet. That means it's high in essential nutrients calcium, protein, fiber, potassium, and magnesium, but lower in saturated fat, sodium, and added sugars.

As you review the meal plan, remember that it is OK to swap out similar menu items to meet your needs and tastes, but be sure to keep cooking methods in mind. For example, grilled chicken can be replaced with grilled fish, but not deep-fried fish. Pick your favorite vegetables, fruits, and grains to swap out as needed.

Download the 7-Day DASH Diet Meal Plan

Download the Meal Plan

Day 1

Breakfast

• 1 cup nonfat plain Greek yogurt
• 1 cup blueberries
• 2 tablespoons unsalted almonds

Macronutrients: 295 calories, 27 grams protein, 32 grams carbohydrates, 9 grams fat

Lunch

• Two slices 100% whole wheat bread
• 3 ounces low-sodium roast turkey breast
• 1 medium tomato
• 1 teaspoon mayonnaise
• 1 cup carrot sticks
• One banana

Micronutrients: 479 calories, 25 grams protein, 84 grams carbohydrates, and 9 grams fat

Snack

• One packet (28 grams) plain oatmeal prepared with water
• 1 cup strawberries
• 1 tablespoon dark chocolate chips

Micronutrients: 232 calories, 6 grams protein, 40 grams carbohydrates, and 7 grams fat

Dinner

• 3 ounces broiled salmon
• 1 1/2 cups cooked quinoa
• 2 cups kale salad with 2 teaspoons of olive oil and 1 teaspoon of balsamic vinegar

Micronutrients: 605 calories, 38 grams protein, 73 grams carbohydrates, and 18 grams fat

Snack

• 1 cup red pepper sticks
• 2 tablespoons hummus
• 1 cup milk

Micronutrients: 213 calories, 13 grams protein, 26 grams carbohydrates, and 6 grams fat

Daily Totals: 1,827 calories, 109 grams protein, 255 grams carbohydrates, 49 grams fat

Day 2

Breakfast

• 1 cup plain nonfat Greek yogurt
• 1 cup strawberries
• 1/4 cup low-sugar granola

Micronutrients: 332 calories, 27 grams protein, 33 grams carbohydrates, and 9 grams fat

Lunch

• 2 cups spinach salad and 1 cup sliced green beans with 1 tablespoon olive oil and 1 1/2 teaspoons balsamic vinegar
• 3 ounces canned tuna in water
• 1 small whole grain roll
• One banana

Micronutrients: 460 calories, 31 grams protein, 54 grams carbohydrates, and 16 grams fat

Snack

• 1 medium apple
• 1 ounce reduced-fat cheddar cheese

Micronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Dinner

• 3 ounces grilled chicken
• 1 1/2 cups brown rice mixed with 2 tablespoons mixed unsalted nuts (almonds, cashews, pecans, etc.)
• 1 cup broccoli and 1 cup cauliflower with 1 tablespoon of olive oil-based salad dressing

Micronutrients: 607 calories, 40 grams protein, 65 grams carbohydrates, and 32 grams fat

Snack

• 2 cups air-popped popcorn
• 1 tablespoon dark chocolate chips
• 1 cup skim/nonfat milk-based chai tea or café latte

Micronutrients: 231 calories, 11 grams protein, 33 grams carbohydrates, and 6.5 grams fat

Daily Totals: 1,803 calories, 118 grams protein, 211 grams carbohydrates, 70.5 grams fat

Day 3

Breakfast

• Two eggs, scrambled in 1 teaspoon butter
• One slice 100% whole wheat bread
• 1 medium-sized roma tomato, sliced

Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat

Lunch

• 1 cup black beans
• 1 cup brown rice
• 1 cup diced red pepper
• 1 medium diced tomato
• 2 tablespoons guacamole

Micronutrients: 528 calories, 22 grams protein, 100 grams carbohydrates, and 7 grams fat

Snack

• 1 medium apple
• 1 ounce reduced-fat cheddar cheese

Micronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Dinner

• 3 ounces chicken, 1 cup broccoli, and 1 cup kale stir-fried in 1 tablespoon olive oil
• 1 cup pasta
• 1/4 cup tomato sauce
• 1 tablespoon grated parmesan cheese
• 1 cup strawberries

Micronutrients: 612 calories, 42 grams protein, 71 grams carbohydrates, and 21 grams fat

Snack

Banana-Strawberry Smoothie:

• One frozen banana
• 1 cup skim/nonfat milk
• 1/2 cup frozen strawberries
• Ice

Micronutrients: 216 calories, 10 grams protein, 45 grams carbohydrates, and 1 grams fat

Daily Totals: 1,835 calories, 101 grams protein, 237 grams carbohydrates, 52 grams fat

Day 4

Breakfast

• 1 cup nonfat plain Greek yogurt
• 1 cup blueberries
• 2 tablespoons unsalted toasted slivered almonds

Macronutrients: 295 calories, 27 grams protein, 32 grams carbohydrates, 9 grams fat

Lunch

• Two slices 100% percent whole wheat bread
• 3 ounces canned tuna in water
• 2 teaspoons mayonnaise
• 1 cup spinach
• 1 cup red pepper sticks
• One orange

Micronutrients: 468 calories, 34 grams protein, 65 grams carbohydrates, and 11 grams fat

Snack

• 3 tablespoons unsalted mixed nuts
• 2 tablespoons raisins

Micronutrients: 187 calories, 8 grams protein, 27 grams carbohydrates, and 21 grams fat

Dinner

• 6 ounces stir-fried tofu in 2 teaspoons olive oil
• 1 cup cooked brown rice
• 1 cup broccoli and 1 cup cauliflower with 1 tablespoon of olive oil and 1 1/2 teaspoons balsamic vinegar

Micronutrients: 550 calories, 26 grams protein, 62 grams carbohydrates, and 25 grams fat

Snack

• One apple
• 2 cups air-popped popcorn
• 1 cup skim/nonfat milk-based tea or latte

Micronutrients: 243 calories, 11 grams protein, 49 grams carbohydrates, and 2 grams fat

Daily Totals: 1,743 calories, 106 grams protein, 235 grams carbohydrates, 68 grams fat

Day 5

Breakfast

• One slice 100% whole wheat toast
• 1-ounce low-fat cheese
• 2 tablespoons guacamole
• 1 cup strawberries

Micronutrients: 277 calories, 14 grams protein, 33 grams carbohydrates, and 11 grams fat

Lunch

• 2 cups spinach and 1 cup diced carrots with 1 tablespoon olive oil vinaigrette
• 3 ounces grilled chicken
• 1 cup cooked quinoa

Micronutrients: 532 calories, 36 grams protein, 53 grams carbohydrates, and 20 grams fat

Snack

• 1/2 plain nonfat Greek yogurt
• 1 cup strawberries
• 2 tablespoons low-sugar granola

Micronutrients: 191 calories, 15 grams protein, 22 grams carbohydrates, and 5 grams fat

Dinner

• 3 ounces grilled shrimp marinated in 1 teaspoon olive oil and lemon
• 1 cup cooked cubed sweet potato sprinkled with 2 tablespoons toasted walnuts
• 1 cup broccoli stir-fried in 2 teaspoons olive oil
• One banana

Micronutrients: 555 calories, 30 grams protein, 68 grams carbohydrates, and 29 grams fat

Snack

• One apple
• 2 cups air-popped popcorn
• 1 cup skim/nonfat milk-based chai or Earl Grey tea

Micronutrients: 243 calories, 11 grams protein, 49 grams carbohydrates, and 2 grams fat

Daily Totals: 1,798 calories, 106 grams protein, 225 grams carbohydrates, 67 grams fat

Day 6

Breakfast

Smoothie

• One banana
• 1/2 cup skim/nonfat milk
• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon peanut butter

Micronutrients: 310 calories, 20 grams protein, 40 grams carbohydrates, and 9 grams fat

Lunch

• 2 cups lettuce
• 1 small diced tomato
• 1 cup chickpeas
• 2 teaspoons salad dressing
• One slice 100% whole wheat toast with 1 teaspoon butter

Micronutrients: 536 calories, 18 grams protein, 85 grams carbohydrates, and 17 grams fat

Snack

• Six whole grain crackers
• 2 tablespoons hummus
• 1 cup broccoli florets
  

Micronutrients: 201 calories, 8 grams protein, 29 grams carbohydrates, and 8 grams fat

Dinner

• 5 ounces salmon
• 1 cup cooked brown rice
• 1 cup broccoli and 1 cup cauliflower cooked in 1 teaspoon olive oil

Micronutrients: 596 calories, 47 grams protein, 58 grams carbohydrates, and 20 grams fat

Snack

• One apple
• 1 cup air-popped popcorn
• 1 ounce low-fat cheddar

Micronutrients: 214 calories, 10 grams protein, 32 grams carbohydrates, and 8 grams fat

Daily Totals: 1,857 calories, 103 grams protein, 244 grams carbohydrates, 62 grams fat

Day 7

Breakfast

• Two eggs, fried in 1 teaspoon butter
• One slice 100% whole wheat bread
• 1 medium tomato

Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat

Lunch

• 2 cups chopped kale and 1 tablespoon olive oil balsamic vinaigrette
• 3 ounces grilled chicken
• 1 cup whole wheat cooked penne or macaroni

Micronutrients: 488 calories, 37 grams protein, 51 grams carbohydrates, and 18 grams fat

Snack

Smoothie:

• One banana
• 1 cup skim milk
• 1/2 cup strawberries

Micronutrients: 216 calories, 10 grams protein, 45 grams carbohydrates, and 1 grams fat

Dinner

• 4 ounces grilled trout (or any fish) topped with 2 tablespoons guacamole
• 1 cup green beans
• 1 cup cooked brown rice
• One small mixed green salad with 1 tablespoon olive oil and 1 1/2 teaspoons balsamic vinegar

Macronutrients: 649 calories, 39 grams protein, 60 grams carbohydrates, 29 grams fat

Snack

• One orange
• 2 tablespoons mixed unsalted nuts

Macronutrients: 171 calories, 7 grams protein, 29 grams carbohydrates, 14 grams fat

Daily Totals: 1,764 calories, 111 grams protein, 209 grams carbohydrates, 78 grams fat

A Word From Verywell

The DASH diet may be a good eating plan for you, especially if you are hoping to manage high blood pressure. This diet includes an array of delicious foods and doesn't exclude any food groups, making it a flexible and versatile eating plan that may suit your needs.

The options we provided should help you get started. But. it is OK to make changes or adapt the plan to fit your preferences, lifestyle, and specific needs. Just keep in mind that incorporating nutritious choices into your day—such fresh vegetables, fruits, lean proteins, beans and legumes, and whole grains—are always a great place to start.

We also recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.