Dash Diet Sample Meal Plans
By CANDICE GREY
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
Baked chili Potato
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
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 on high for 3 mins, stirring after each min.
If using honey, stir it in after cooking.
If desired, serve with milk
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
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
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
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
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