7-Day DASH Diet Meal Plan (2024)

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 seven days of healthy and delicious meals and snacks.

Day 1

Breakfast (266 calories)

Egg Toast with Salsa

• 1 slice whole-wheat bread, toasted
• 1 egg, cooked in 1/4 tsp. olive oil
• Pinch each of salt and pepper
• 2 Tbsp. pico de gallo or salsa

Top bread with the egg, salt, pepper and pico de gallo.

• 1 medium banana

A.M. Snack (102 calories)

• 1 pear, sliced topped with cinnamon

Lunch (325 calories)

• 1 serving

P.M. Snack (48 calories)

• 3/4 cup raspberries

Dinner (450 calories)

• 1 serving

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

A.M. Snack (52 calories)

• 1/2 cup grapes

Lunch (360 calories)

1 serving

P.M. Snack (35 calories)

• 1 clementine

Dinner (489 calories)

• 1 serving
• 1 serving , to enjoy after dinner

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)

• 1 serving Peanut-Butter Banana Cinnamon Toast

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (342 calories)

• 1 serving Salmon Pita Sandwich (save the other half of the pita for lunch on Day 5)
• 1 cup grapes

P.M. Snack (102 calories)

• 1 medium pear, sliced and topped with cinnamon

Dinner (437 calories)

• 1 serving
• 1 clementine

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 yogurt
• 1/2 cup raspberries
• 5 walnuts, chopped
• 1 tsp. honey

Top yogurt with raspberries, walnuts and honey.

A.M. Snack (51 calories)

• 1 medium apple, sliced sprinkled with cinnamon

Lunch (332 calories)

• 1 serving
• 1 1/2 cups mixed greens
• 1/2 cup cucumber slices
• 2 Tbsp. grated carrot
• 1 Tbsp. All-Purpose Vinaigrette

Top salad greens with cucumber, carrot and vinaigrette. Toss to combine.

P.M. Snack (30 calories)

• 1 medium plum

Dinner (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

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)

• 1 serving Peanut-Butter Banana Cinnamon Toast

A.M. Snack (70 calories)

• 2 clementines

Lunch (374 calories)

• 1 serving

P.M. Snack (104 calories)

• 1 cup grapes

Dinner (412 calories)

• 1 serving Chicken Chili with Sweet Potatoes
• 1/4 avocado, diced
• 1 Tbsp. nonfat plain Greek yogurt

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)

• 1 1/4 servings

A.M. Snack (64 calories)

• 1 cup raspberries

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 turkey
• 1 medium pear, sliced
• 1 Tbsp. shredded Cheddar cheese
• 1 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 plum
• 4 walnuts halves

Dinner (469 calories)

• 1 serving Lemon-Garlic Shrimp over Orzo with Zucchini
• 1 clementine plus 1 serving , to enjoy after dinner

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, toasted
• 1 egg, cooked in 1/4 tsp. olive oil
• Pinch each of salt and pepper
• 2 Tbsp. pico de gallo or salsa

Top bread with egg, salt, pepper and pico de gallo.

• 1 medium banana

A.M. Snack (136 calories)

• 1/2 large whole-wheat pita round, toasted
• 2 Tbsp. hummus

Lunch (324 calories)

• 1 serving Chicken Chili with Sweet Potatoes

P.M. Snack (32 calories)

• 1/2 cup raspberries

Dinner (448 calories)

• 1 serving
• 1/2 ounce dark chocolate, to enjoy after dinner

Daily Totals: 1,205 calories, 62 g protein, 171 g carbohydrates, 30 g fiber, 36 g fat, 1,754 mg sodium