Dash Diet Sample Meal Plan

The DASH Diet (Dietary Approaches to Stop Hypertension) is an eating plan with various health benefits, but its main goal is to help you control your sodium intake and manage your blood pressure. It’s worth mentioning that this Diet Plan is supported by the National, Heart, Blood and Lung Institute.

It was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians. But… before having a look at a Dash Diet Sample Meal Plan, let’s learn a bit more about this amazing diet plan!

THE DASH DIET CHARACTERISTICS

Healthy Mixed Vegetable Salad in Blue Bowl

  • The Dash Diet is low in fat, as well as cholesterol

  • It’s rich in potassium, magnesium, calcium, fiber, and protein

  • It reduces your intake of sodium (sodium is a mineral that, when consumed in excess, can cause hypertension)

  • The diet features menus with plenty of vegetables, fruits, and low-fat dairy products, as well as whole grains, fish, poultry, and nuts.

  • It offers limited portions of red meats, sweets, and sugary beverages

POTENTIAL BENEFITS

The DASH diet offers a number of potential benefits (besides reducing blood pressure):

May Aid Weight Loss – Some studies suggest that people can lose weight on the DASH diet

May Decrease cancer riskA recent reviews indicated that people following the DASH diet had a lower risk of some cancers, including colorectal and breast cancer

Lower metabolic syndrome risk Some studies note that the DASH diet reduces your risk of metabolic syndrome by up to 81%

Lower diabetes risk The diet has been linked to a lower risk of type 2 diabetes.

Decrease heart disease risk the DASH diet may lower risk of heart disease by around 20%  and risk of stroke by around 29%

HOW TO MAKE YOUR DIET MORE DASH-LIKE

Fresh Summer Berries, Strawberries and Blueberries

– Eat more vegetables and fruits

– Choose lean protein sources like fish, poultry and beans

– Choose fat-free /or low-fat dairy products

– Cook with vegetable oils

– Choose whole grains instead of refined ones

– Limit your intake of foods high in added sugars (candies, soda, etc.), and avoid processed Food

– Limit your intake of high-fat foods (fatty meats, full-fat dairy, etc.)

– Stick to low-calorie drinks (like water, tea, coffee, etc.)

Here is your Dash Diet Sample Meal Plan for a whole week. Let’s have a look!

MONDAY

  • Breakfast: 2 slices of whole-wheat toast with 1 tsp of margarine, 1 tbsp of jelly or jam, 1/2 cup (120 ml) of fresh orange juice and 1 medium apple.

  • Snack: 1 nectarine, a handful of almonds

  • Lunch: 3 ounces (85gr) of lean chicken breast with 2 cups of green salad, 1.5 ounces (45gr) of low-fat cheese and 1 cup of brown rice.

  • Snack: 1/2 cup of canned peaches and 1 cup of low-fat yogurt.

  • Dinner: 3 ounces of salmon cooked with 1 cup of boiled potatoes and 1.5 cups of boiled vegetables.

TUESDAY

  • Breakfast: Whole wheat toast with natural peanut butter and fat-free yogurt topped with fresh melon

  • Snack: Fresh fruit (of your choice)

  • Lunch: Minestrone soup, 1 roasted Turkey fillet, Coleslaw, whole wheat bread

  • Snack: 1/4 cup dried apricots and 1/3 cup mixed, unsalted nuts

  • Dinner: Grilled chicken fajitas using corn tortillas topped with avocado, side of black beans

WEDNESDAY

  • Breakfast: 3/4 cup bran flakes cereal, 8 ounces fat-free milk, 1 slice whole wheat toast, 1 tsp jelly, a ½ cup of fresh orange juice, 1 medium banana

  • Snack: fresh fruit (of your choice)

  • Lunch: Salad made with 4.5 ounces (130 grams) of grilled tuna, 2 cups of green salad, 1/2 cup of cherry tomatoes and 2 tablespoons of low-fat dressing

  • Snack: 1/4 cup dried apricot

  • Dinner: 3 ounces (85 grams) of pork fillet with 1 cup (150 grams) of mixed vegetables and 1 cup (190 grams) of brown rice.

THURSDAY

  • Breakfast: 1 cup of oatmeal with 1 cup (240 ml) of skim milk and 1/2 cup (75 grams) of raspberries and 1/2 cup (120 ml) of fresh orange juice.

  •  Snack: 1/2 cup (30 grams) of canned pears and 1 cup (285 grams) of low-fat yogurt

  • LunchLentil Soup (2 cups dried lentils, 3 cloves garlic, 1 white onion, 1 cup chopped carrots, ¼ cup olive oil, ½ cup chopped celery, 8 cups of low sodium chicken broth, 1 can low sodium crushed tomatoes, ¼ cup fresh basil, 3 cups spinach, chopped, black pepper to taste)

  • Snack: Fresh fruit

  • Dinner: low-carb zucchini noodles with garlic, butter, parmesan

FRIDAY

  • Breakfast: 1 cup of oatmeal with Applesauce, Whole-wheat English Muffin with Jam, Light Yogurt

  • Snack: Light string cheese, Kiwi

  • Lunch: Chicken Waldorf Salad (chicken breast, apple, red seedless grapes, celery, Helman’s mayonnaise, Low-fat Greek yogurt, walnuts), dinner roll, baby carrots, cantaloupe

  • Snack: Nectarine, a handful of walnuts

  • Dinner: Veggie Pizza (1 refrigerated whole wheat pizza crust, ¾ cup pizza sauce, 1 tsp salt-free Italian seasoning, ¾ cup grated low-sodium, low-fat Mozzarella, 1 small onion,1/4 cup black olives, 1 cup broccoli florets, 1 bell-pepper chopped, 11/2 cup sliced, fresh mushrooms, 1 sliced zucchini)

SATURDAY

  • Breakfast: 2 boiled eggs, 2 slices of turkey bacon with 1/2 cup of cherry tomatoes, and 2 slices of whole-wheat toast, plus 1/2 cup of fresh orange juice.

  • Snack: 1 medium apple

  • Lunch: Shrimp and asparagus salad (12-ounces fresh asparagus spears, 4 cups watercress, 16-ounce package frozen peeled, cooked shrimp, 2 cups cherry tomatoes, ½ cup light raspberry or berry vinaigrette) and cracker bread

  • Snack: 1 cup of fruit salad

  • Dinner: Roasted Chicken breast, baked potato, asparagus, tomato spinach salad, Apple crisp topped with Frozen Yogurt

 SUNDAY

  • Breakfast: 2 slices of whole-wheat toast with 2 tbsp of peanut butter, 2 tbsp of mixed seeds,  1 medium banana, and 1/2 cup of fresh orange juice.

  • Snack: fresh fruit of your choice

  • Lunch: 3 oz skinless chicken breast, 1 pita bread, 1 tbsp low-fat mayonnaise, raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 lettuce leaves, 1 peach

  • Snack: 1/2 cup of mixed berries and 1 cup of low-fat yogurt.

  • Dinner: Spaghetti and meatballs made with 1 cup (190 grams) of spaghetti and 4 ounces (115 grams) of minced turkey

I believe that this  Dash Diet sample Meal plan will help you have a clearer picture of one of the best diet plans for healthy eating according to US News Best Diet Rankings.

The Dash Diet is ranked #2 in Best Diets Overall (after the Mediterranean Diet, taking the 1st place on the List), #2 in Best Diabetes Diets, #3 in Best Heart-Healthy Diets, #5 in Easiest Diets to Follow (among 41 diets, evaluated by a team of health experts). 

IS THE DASH DIET FOR YOU?

Healthy Vegetable and Beef Soup, red Bowl

The DASH diet is very similar to the standard low-fat diet.

Healthy individuals may have little reason to follow this diet. Nevertheless, if you have high blood pressure or think you may be sensitive to salt, DASH may be a good choice for you.

What I love about this diet plan is it’s promoting the consumption of real food over supplements. I also appreciate that the diet is nutrient-dense and nutritionally balanced.

If you liked my article, feel free to leave a comment below.

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