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DASH Diet Sample Menu
Overview
The DASH diet is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. It includes eating fruits, vegetables, and low-fat or nonfat dairy foods. It also includes eating whole grains, fish, and poultry.
Here is a sample menu for the DASH diet. It is based on a 2,000-calorie diet with 1,500 mg of sodium. This is a menu for one day.
Breakfast
- 3/4 cup bran flakes cereal
- 8 ounces fat-free milk
- 1 medium banana
- 1 slice whole wheat toast
- 1 teaspoon jelly
- 4 ounces orange juice
Lunch
- 3 oz skinless chicken breast
- 1 pita bread
- 1 tablespoon low-fat mayonnaise
- Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
- 1 peach
Snacks
- 1/4 cup dried apricots
- 1/3 cup mixed, unsalted nuts
- 1 cup fat-free milk
Dinner
- 3 ounces grilled salmon
- 1/2 cup brown rice
- 1 cup steamed broccoli
- Spinach salad with 1 cup raw spinach, 2 cherry tomatoes, 2 cucumber slices
- 1 tablespoon low-sodium, homemade vinaigrette salad dressing
- 1 cup melon cubes
Current as of: May 9, 2022
Author: Healthwise Staff
Medical Review:E. Gregory Thompson MD - Internal Medicine & Martin J. Gabica MD - Family Medicine & Adam Husney MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator & Colleen O'Connor PhD, RD - Registered Dietitian
