The original intention of the DASH Diet (Dietary Approaches to Stop Hypertension) was to help lower high blood pressure (aka hypertension), which research shows it does well. But even if you don’t have high blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss, combats diabetes and protects your heart, per the National Library of Medicine’s resource StatPearls.
The focus of the DASH Diet is more on what you can eat rather than cutting specific foods or food groups out like many trendy diets do these days—such as Whole30 and the ketogenic diet.
The basic idea of the DASH diet is to load up on fruits and veggies, choose whole grains over refined, include calcium-rich dairy items and eat moderate amounts of lean meat and fish. By including plenty of healthy whole foods each day, you naturally reduce some of the less nutrient-dense foods, like added sugars and unhealthy fats.
With this week’s meal plan, we make it even easier to follow the DASH Diet with 7 days of healthy and delicious meals and snacks.
Day 1
Breakfast (266 calories)
Egg Toast with Salsa
1 slice whole-wheat bread, toasted1 egg, cooked in 1/4 tsp. olive oilPinch each of salt and pepper2 Tbsp. pico de gallo or salsa
Top bread with the egg, salt, pepper and pico de gallo.
A.M. Snack (102 calories)
1 pear, sliced topped with cinnamon
Lunch (325 calories)
P.M. Snack (48 calories)
Dinner (450 calories)
Daily Totals: 1,192 calories, 60 g protein, 161 g carbohydrates, 37 g fiber, 40 g fat, 1,438 mg sodium
Day 2
Breakfast (258 calories)
1 1/4 servings Fig & Honey Yogurt
A.M. Snack (52 calories)
Lunch (360 calories)
1 serving White Bean & Veggie Salad
P.M. Snack (35 calories)
Dinner (489 calories)
Daily Totals: 1,184 calories, 41 g protein, 155 g carbohydrates, 30 g fiber, 53 g fat, 818 mg sodium
Day 3
Breakfast (266 calories)
A.M. Snack (64 calories)
Lunch (342 calories)
P.M. Snack (102 calories)
1 medium pear, sliced and topped with cinnamon
Dinner (437 calories)
Daily Totals: 1,212 calories, 69 g protein, 164 g carbohydrates, 30 g fiber, 35 g fat, 1,234 mg sodium
Day 4
Breakfast (251 calories)
1 cup nonfat plain Greek yogurt1/2 cup raspberries5 walnuts, chopped1 tsp. honey
Top yogurt with raspberries, walnuts and honey.
A.M. Snack (51 calories)
1 medium apple, sliced sprinkled with cinnamon
Lunch (332 calories)
Top salad greens with cucumber, carrot and vinaigrette. Toss to combine.
P.M. Snack (30 calories)
Dinner (472 calories)
Daily Totals: 1,181 calories, 58 g protein, 176 g carbohydrates, 46 g fiber, 36 g fat, 976 mg sodium
Day 5
Breakfast (266 calories)
A.M. Snack (70 calories)
Lunch (374 calories)
P.M. Snack (104 calories)
Dinner (412 calories)
Top chili with avocado and yogurt.
Meal-Prep Tip: Save 1 1/2 cups of the chili for lunch on Day 7.
Daily Totals: 1,226 calories, 50 g protein, 166 g carbohydrates, 31 g fiber, 42 g fat, 1,322 mg sodium
Day 6
Breakfast (258 calories)
A.M. Snack (64 calories)
Lunch (342 calories)
Turkey & Pear Pita Melt
1/2 large whole-wheat pita round (save the other half of the pita for a snack on Day 7)3 1/2 oz. low-sodium deli turkey1 medium pear, sliced1 Tbsp. shredded Cheddar cheese1 cup mixed greens
Stuff the pita pocket with turkey, half of the pear slices and cheese. Toast in a toaster oven until the cheese starts to melt. Add greens to the pita just before eating. Serve the remaining pear slices on the side.
P.M. Snack (83 calories)
1 medium plum4 walnuts halves
Dinner (469 calories)
Daily Totals: 1,216 calories, 80 g protein, 162 g carbohydrates, 30 g fiber, 31 g fat, 1,290 mg sodium
Day 7
Breakfast (266 calories)
Egg Toast with Salsa
1 slice whole-wheat bread, toasted1 egg, cooked in 1/4 tsp. olive oilPinch each of salt and pepper2 Tbsp. pico de gallo or salsa
Top bread with egg, salt, pepper and pico de gallo.
A.M. Snack (136 calories)
1/2 large whole-wheat pita round, toasted2 Tbsp. hummus
Lunch (324 calories)
P.M. Snack (32 calories)
Dinner (448 calories)
Daily Totals: 1,205 calories, 62 g protein, 171 g carbohydrates, 30 g fiber, 36 g fat, 1,754 mg sodium