Dash Diet Sample Meal Plans

Dash Diet Sample Meal Plans


ConsumersCompare.org Staff

Updated on Dec 30, 2020

The DASH diet is based on two scientific studies coordinated by the U.S. National Heart, Lung, and Blood Institute that revealed the importance of lowering your daily sodium intake.

Foods Allowed On the Dash Diet

Fresh Fruit – fresh fruit is very high in antioxidants and polyphenols, elements that protect your health. You are allowed to have 3 – 4 servings of fresh  fruit a day.

Vegetables – you are allowed to have a salad with all your main meals.

Healthy Carbs – you are allowed to have a piece of whole wheat or whole grain bread with your main meals.

Healthy Protein – lean cuts of white meat, legumes or fish on Dash diet are allowed with every meal.

Healthy Fats – use of olive oil is encouraged although coconut oil is also allowed.

Herbs and Condiments – it is encouraged to use fresh herbs and condiments to reduce salt and sodium consumption.

A Sample Dash Diet Meal Plans



Greek yogurt topped with fresh berries and walnuts


Chicken breast with swiss chard, Taziki sauce and hummus


Whole grain crackers, cream cheese and fresh tomatoes


Low carb pizza made with fresh veggies and low fat cheese


Fresh Fruit bowl with dark chocolate shavings



Oat Bran – Banana Breakfast (recipe bellow)


Apple Lemon Slush (recipe bellow)


Almond Butter and No Sugar jelly Sandwich (recipe bellow)

1 cup fat free yogurt

Green Salad


Baked chili Potato


Mint Tea

Dash Diet Sample Recipes

Oat Bran – Banana Breakfast

1 serving – 192 calories

1/2 banana , chopped
1/3 cup Oat Bran (Certified gluten-free if you are
gluten intolerant)
1 dash salt
3/4 cup water
1 tsp brown sugar (or honey)
Combine chopped banana, Oat Bran (Certified
gluten-free if you are gluten intolerant), salt, water
and sugar (use more or less sugar to taste) in a
microwave-safe bowl.
Microwave on high for 3 mins, stirring after each min.
If using honey, stir it in after cooking.
If desired, serve with milk

Nutritional Facts

Fat: 2 g, Sat. Fat: 0 g, Cholesterol: 0 mg, Carbs: 38 g, Sugars (Naturally-Occurring): 11 g, Fiber: 6 g, Protein: 6 g, Sodium: 162 mg

Almond Butter and No Sugar jelly Sandwich

1 serving – 243 calories

2 slices 100% Whole Grain Bread (Gluten-Free
Alternative: Brown Rice Bread) (Oat Bran (Certified
gluten-free if you are gluten intolerant) is good)
1 tbsp almond butter (or more to taste)
1 tbsp Sugar-Free All Fruit Spread (or more to taste)
Spread the bread with almond butter and fruit
Top with the other bread and cut sandwich in half

Nutritional Facts

Fat: 11 g, Sat. Fat: 1 g, Cholesterol: 0 mg, Carbs: 29 g, Sugars (Naturally-Occurring): 3 g, Fiber: 4 g, Protein: 7 g, Sodium: 367 mg

Apple Lemon Slush

1 serving – 124 calories

1/4 cup Frozen Apple Juice Concentrate
2 tbsp lemon juice
1 cup crushed ice
Combine Unsweetened Apple Juice concentrate,
lemon juice and ice in a blender and blend until

Nutritional Facts

Fat: 0 g, Sat. Fat: 0 g, Cholesterol: 0 mg, Carbs: 31 g, Sugars (Naturally-Occurring): 12 g, Fiber: 0 g, Protein: 0 g, Sodium: 25 mg

Baked Chili Potato

1 serving 0 361 calories

1 cup vegetarian chili, such as Quick and Easy
Veggie Chili
1 tbsp nutritional yeast (not required)
1 small baked sweet potato
1 tbsp chopped fresh cilantro (not required)
In a small saucepot, bring chili to a simmer. Remove
from heat and stir in nutritional yeast. Split sweet
potato lengthwise and top potato with chili and

Nutritional Facts

Fat: 1 g, Sat. Fat: 0 g, Cholesterol: 0 mg, Carbs: 69 g, Sugars (Naturally-Occurring): 14 g, Fiber: 20 g, Protein: 19 g, Sodium: 200 mg

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