7-day DASH menu

Sample diet for the Dash diet

By Tamás Nagy

This is a 1200 calorie DASH diet meal plan to help you lose weight, lower blood pressure and prevent diabetes.
Based on an article by Victoria Seaver, M.S., R.D., Digital Meal Plan Editor.

Voted the best diet in the world for 8 years in a row and 9 times in 2019, the DASH diet can help you achieve your health goals.
The original aim of the DASH diet was to reduce high blood pressure, which it has been proven to do.

But even if you don’t have high blood pressure, you may still benefit from trying the DASH diet, as research has shown it’s perfect for dieters and diabetics. Plus, it’s easy to follow a nutritious diet.

The DASH diet focuses on what you can eat, not what you can’t. It also has a big advantage over today’s trendy diets such as the ketogenic diet which excludes a lot of food groups. The basic idea is to eat plenty of fruit and vegetables, choose whole grains instead of refined, include calcium-rich dairy products in your diet and small amounts of lean meat and fish.

By eating plenty of healthy ‘whole’ foods every day, you naturally exclude not-so-healthy foods (added sugar, unhealthy fats).

With this one-week meal plan, we make it even easier for you to follow a DASH diet of healthy and delicious snacks.

Day 1

1 glass=250ml

Breakfast (266 calories) Egg toast with salsa

Elevenses (102 calories) Cinnamon pear

Lunch (325 calories) 1 serving vegetable & hummus sandwich

Snack (48 calories) Raspberry

Dinner (316 calories, 2 servings 632 calories) salmon with lemon

Daily summary: 1058 calories

Day 2

Breakfast (258 calories) Add honey yoghurt

Elevenses (52 calories) Grapes

Lunch (350 calories) White bean & avocado salad Vinaigrette dressing

Snack Mandarin

Dinner (473 calories, 4 servings 1886 calories) Whole roasted spicy cauliflower; chocolate walnut butter bites

Daily total: 1168 calories

Day 3

Breakfast (266 calories)1 serving peanut butter and cinnamon toast

Elevenses (64 calories)1 glass of raspberries

Lunch (342 calories) 1 serving salmon pita sandwich; 1 glass of grapes

Snack (102 calories) Cinnamon pear

Dinner (369 calories/serving ) Honey and lime chicken salad with avocado and tomato; 1 mandarin

Daily summary: 1212 calories

Day 4

Breakfast (251 calories) Yoghurt with nuts and raspberries

Elevenses (51 calories) Cinnamon apple

Lunch (332 calories) 1 White bean, toast with avocado; Mixed salad

Snack (30 calories) Plum

Dinner (472 calories/serving) Stuffed sweet potato with hummus garnish; 1 mandarin

Daily summary: 1181 calories

Day 5

Breakfast (266 calories) 1 serving peanut butter toast

Elevenses (70 calories) 2 mandarins

Lunch (323 calories) Mixed salad with tarragon yoghurt sauce

Snack (104 calories) Grapes

Dinner (357 calories/serving ) Chilli and honey chicken breast

Daily summary: 1120 calories

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