DASH Diet Meal Plan Example π₯
This 7-day meal plan follows the DASH diet guidelines, focusing on low sodium, whole foods, and balanced nutrients to support heart health and weight loss.
π Day 1: Balanced & Nutritious Start
Breakfast
π₯£ Oatmeal with banana & walnuts
π₯ Low-fat Greek yogurt
Lunch
π₯ Grilled chicken salad with olive oil & balsamic dressing
π Whole-grain toast
π Apple
Dinner
π Baked salmon with roasted sweet potatoes
π₯¦ Steamed broccoli
π Lemon water
Snacks
π₯ Hummus with carrot sticks
π Berries & almonds
π Day 2: Power-Packed Meals
Breakfast
π³ Scrambled eggs with spinach & whole-wheat toast
☕ Green tea
Lunch
π₯ Whole wheat wrap with turkey, avocado & veggies
π₯ Side salad with olive oil dressing
Dinner
π Grilled chicken with quinoa & steamed asparagus
π₯ Avocado slices
Snacks
π Banana with peanut butter
π§ Low-fat cottage cheese with blueberries
π Day 3: Heart-Healthy Choices
Breakfast
π₯ Whole wheat pancakes with almond butter & berries
π₯ Skim milk
Lunch
π² Lentil soup with whole-grain crackers
π₯ Side salad with olive oil & lemon dressing
Dinner
π Grilled cod with brown rice & sautΓ©ed green beans
π Lemon water
Snacks
π₯ Handful of unsalted nuts
π₯ Celery with hummus
π Day 4: Fiber & Protein Boost
Breakfast
π₯£ Greek yogurt with flaxseeds & mixed berries
π₯ Almonds on the side
Lunch
π Brown rice bowl with grilled tofu, broccoli & sesame dressing
π₯ Side salad
Dinner
π Baked chicken with roasted Brussels sprouts & sweet potatoes
Snacks
π Sliced apple with peanut butter
π₯€ Smoothie with spinach, banana & almond milk
π Day 5: Omega-3 & Antioxidants
Breakfast
π Smoked salmon on whole wheat toast with avocado
☕ Herbal tea
Lunch
π₯ Grilled shrimp salad with quinoa & lemon dressing
π Orange
Dinner
π Stir-fried chicken with brown rice & steamed bok choy
Snacks
π₯ Sliced cucumber with Greek yogurt dip
π Banana
π Day 6: Energy-Boosting Meals
Breakfast
π³ Boiled eggs with whole wheat toast & avocado
π₯€ Berry smoothie
Lunch
π₯ Chickpea & veggie wrap on whole wheat tortilla
π₯ Side salad with olive oil dressing
Dinner
π Baked tilapia with quinoa & roasted zucchini
π₯ Sliced avocado
Snacks
π₯ Handful of unsalted almonds
π Green apple
π Day 7: Refreshing & Nourishing
Breakfast
π₯ Whole wheat pancakes with Greek yogurt & berries
☕ Green tea
Lunch
π₯ Grilled chicken quinoa salad with olive oil dressing
π₯₯ Coconut water
Dinner
π Lentil curry with brown rice & steamed kale
Snacks
π Strawberries & cottage cheese
π₯ Sliced bell peppers with hummus
π‘ Final Tips for DASH Success:
✅ Drink plenty of water π§ (aim for 8+ cups daily).
✅ Stay active π (combine healthy eating with regular movement).
✅ Limit processed & high-sodium foods.
✅ Add more potassium-rich foods (bananas, spinach, avocados).
✅ Prep meals in advance to stay on track!